Can I or can’t I? That’s what Macbeth should have been asking. I won’t dare rewrite Shakespeare, but I will ask: is canned fruit good for you? And can it earn a spot back in your healthy, gourmet kitchen?
I’ve loved peaches since I was six — and waiting 11 months for fresh ones just doesn’t cut it. That’s why canned peaches have earned their spot in my kitchen, especially this time of year. I wanted to dig into whether they’re actually good for you, and spoiler alert: they pass the test.
Here is what I discovered; canned peaches deliver a promising amount of nutrients that are actually enhanced by the canning process. Vitamin A, folate, lycopene and some anti-oxidants are made more bio available by the heating and canning process. But the truly impressive nutrient is Vitamin E.
Vitamin E is a fat soluble anti-inflammatory, anti-aging nutrient that is usually associated with nuts and seeds. And while those little nuggets are great for you, a small handful is all you can eat each day because of their caloric punch. Fruit sources, on the other hand, can be layered in without worry and consumed in satisfyingly high amounts.
There is even support that the canning process actually enhances the eye protecting nutrients of leutin and zeaxanthan and we know lycopene (also high in peaches)benefits from the heat of tomatoes into sauce which is a prostate cancer protector. Canned peaches are picked ripe and preserved at their peak. So if you’re still wondering is canned fruit good for you, the answer is yes — especially when you know what to look for on the label.
Some of the other cans that I always have on hand include:
- evaporated milk for coffee, hot chocolate and smoothies. It has all the creaminess and twice the amount of calcium and protein but none of the fat in cream.
- Low sodium chicken broth for quick soups.
- Refried beans for quick burritos or nachos.
- Clams for stirring into pasta with garlic and parmesan cheese
February is National Canned Food Month and it’s also Nutrition Month, I see no reason why the two can’t get along.
This is one of those mildly curried dishes that takes no time to prepare and is a family friendly quickie.
Curried Peach Pork Tenderloin
Ingredients
- 1 -1.5 pound pork tenderloin cut into 4 equal pieces
- 1 tbsp curry powder
- 1 tsp chili powder
- 2 cloves garlic minced and divided
- 1 tbsp extra virgin olive oil
- 1 can clingstone peach slices juice reserved
- 1 cup sweet white wine
- ½ cup apple cider vinegar
- Pea shoots for garnish optional
Instructions
-
Place pork tenderloin in a large freezer bag, combine curry and chili powders, one clove of garlic and olive oil and rub well. Set aside on counter for a few minutes or place in fridge to marinate for up to 24 hours.
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In a small pot combine juice from clingstone peaches (but set aside peaches themselves until later), wine, vinegar and remaining garlic. Bring to a boil and simmer to reduce into a sauce for 10-20 minutes. Stir in peaches and keep warm until pork is cooked.
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Empty pork into a casserole dish and bake at 400F for 20 or so minutes until cooked through to 130 F. Add peach sauce and cook for 5-10 more minutes. Garnish with pea shoots or other herb greens.
Image Source: California Cling Peaches, Flickr.
Post updated May 2025 to reflect current research and nutritional insights.
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