Canned Vegetables Nutrition Facts That Everyone Really Needs To Know

To our disbelief, some or most canned foods can be just as nutritional and healthy as fresh ones; this goes for canned vegetables and canned fruits too.

It is said that canned or frozen vegetables can be healthier than their raw counterparts. They stay well-preserved, are a great quick alternative for fresh and raw vegetables, and support a healthy diet.

If you are consuming more canned food than raw, don't worry, you are getting the benefits of higher levels of proteins and minerals like potassium and magnesium. Due to the unavailability of safe food, canned vegetables are a great substitute.

They cover your daily value of nutrients substantially, and their shelf life is also higher than that of fresh vegetables.

A study done by Michigan State University reveals that canned food is efficient and affordable. Plus, you can carry them anywhere. If you eat canned fruits and vegetables, it can play a significant role in your daily diet for good. You can get your daily dose of carbohydrates, protein, salt by eating one serving of frozen foods at dinner.

Fruits and vegetables are the main source of nutrition for kids and adults, and they must be a part of everyone’s diet. After reading about the benefits of canned vegetables, do check our chick pea nutritional facts and pickles nutritional value here on Kidadl.

How are canned foods made?

Don’t worry if you consume more canned food than fresh produce. You are getting higher levels of proteins and minerals. Overall nutrition value is higher, and the flavor is intact.

But what exactly is canned food? Canned food is the output of the canning process, which in turn, is a way of conserving food for a more extended period. This process of canning first emerged in the 18th century.

The process of canning includes peeling, then slicing, chopping. It is then pitted, boned, shelled, and also cooked. Next, the food is packaged in sealed cans.

Lastly, the cans go through a heating process. All this hard work is not done just so the food stays fresh for a week. Canned food has a longer life, up to a year.

Further, most food you encounter as canned is done within a few hours of its harvesting, which is an even more reason to choose them. But here’s a drawback, these vegetables contain some vitamins that may be water-soluble.

Consequently, during the heating process, these vitamins can be lost. Canned fruit like pineapple or veggies like carrots and corn are nutritious and a perfect snack option for a kid. They taste better too.

Dietary Fiber Content

It is suggested to consume 0.4 oz (14 g) of fiber for every 1,000 calories. But around 95% of people are unable to meet this requirement. Canned foods have the potential to be at par with the nutrients provided by fresh vegetables and can thus meet a significant amount of your required fiber.

Most of you might think that most fibers might be lost during the canning process, but that is not the case. They stay right where they belong- in the veggie. But how is that possible?

All thanks to fiber. Fibers are essentially just those parts that our gastrointestinal enzymes cannot digest. Some canned foods are richer in fiber than their free counterparts.

However, it is to be noted that water-soluble fibers may be dissolved during the canning process and the liquid in the can. So make sure to drink that water for a healthier diet intake.

Women are suggested to consume 0.7-0.8 oz (20-24 g) fiber every day, whereas men should have 1.05-1.34 oz (30-38 g) fiber every day. For high fitness levels, fibers, rich fruits, and vegetables are a must, canned or fresh.

Vitamins And Minerals

This much is clear that canned vegetables are a great source of vitamins and minerals. Even after the canning process, it has been tested that the vegetables retained a reasonable level of protein, vitamins, and minerals.

Even the Food and Drug Administration (FDA) backs this statement. It is also said that foods that initially have high amounts of nutrients or enzymes will retain a good level even after the canning process.

Vitamin C could be lost to some extent, but that happens in fresh fruits and vegetables that are cut and not consumed for a long time. Vitamin A, vitamin B, and vitamin K can be sourced from frozen fruit and veggies.

Further, BPA (bisphenol-A) in canned food has made the trend of buying canned food speculating and a matter of discussion.

There has also been some research on this topic, wherein it was brought to light that out of 78 canned foods, 90% of them had this chemical present in them, and you will likely come in contact with BPA through canned food.

Frozen Vs. Canned Vegetables

A topic of discussion, knowing which one to choose among the two can be confusing. While fresh food has its pros, having frozen or canned food can come in handy for many reasons.

Generally, frozen food is better than canned vegetables. Because fresh vegetables do not go through the same process as canned food, they are blanched and then frozen.

Of course, even frozen food loses some nutrients, but the quantity is minimal and not high. Another thing is that canned products are made to go through the heating process but not frozen food simply because it is not required.

Talking about canned vegetables as a preference over frozen ones, in short, they are more budget-free and are hassle-free. All in all, both types of veggies come packaged, and their process begins as soon as they are freshly bought in.

Both will be a feasible choice, but if you have doubts, check on the back of the packaging for the added sugar level, calories, and nutrient level to better decide if they are healthy or not.

Fresh Vs. Canned Vegetables

People generally believe that eating everything fresh is better because anything else alters the originality of foods and increases the number of calories. Here's the truth: canned vegetables have fewer nutrients than their fresh counterparts, but there is no substantial difference in flavor. 

You might be shocked to know that some canned veggies, such as green peas or corn, have a higher level of nutrients than fresh ones and are therefore healthier for kids.

Further, canning is done when a fruit or a vegetable is at its peak, right after harvesting. Talking about how economical they are, canned products are more feasible. Moreover, they are not only good and healthy in taste but are convenient to eat as the vegetable is cut, peeled, chopped, and then packed. 

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our suggestions for canned vegetables nutrition facts, then why not take a look at facts about zucchini nutrition facts or yogurt nutrition facts.