1 cup of canned peaches (solids and liquids, heavy syrup pack) contains approximately 194 calories. Peaches are a delicious and versatile fruit that can be enjoyed in a variety of ways, from desserts to salads. But did you know that they also provide a source of vitamin C?

According to the USDA, one cup of canned peaches provides approximately 8% of the daily recommended intake of vitamin C. This vitamin plays an important role in supporting immune system function, aiding in wound healing, and promoting the absorption of iron.

In this article, we'll explore the nutritional benefits of canned peaches, as well as some tips for incorporating them into your diet in a healthy way.

Peaches as a Source of Vitamin C

As mentioned in the introduction, one cup of canned peaches provides approximately 8% of the daily recommended intake of vitamin C. This makes peaches a good source of this important nutrient. In addition to supporting immune system function and aiding in wound healing, vitamin C also plays a role in the production of collagen, a protein that helps keep skin and joints healthy. Overall, incorporating peaches into your diet can help you meet your daily requirements for vitamin C.

Calories in 1 Cup of Canned Peaches

As mentioned earlier, one cup of canned peaches (solids and liquids, heavy syrup pack) contains approximately 194 calories. While this may seem high, it's important to remember that peaches also provide important nutrients, such as vitamin C and fiber. If you're watching your calorie intake, consider enjoying peaches in moderation and choosing lower-calorie preparation methods, such as grilling or roasting.

What is Heavy Syrup Pack?

Heavy syrup pack refers to the method of canning peaches in which they are packed in a syrup made from sugar and water. This is different from a light syrup pack, in which less sugar is used, or a water pack, in which no sugar is used at all. While heavy syrup pack peaches may be sweeter and more flavorful, they also contain more calories and sugar. If you're concerned about your sugar intake, consider choosing light syrup pack or water pack peaches instead.

Canned vs Fresh Peaches

While fresh peaches may be considered the gold standard for taste and nutrition, canned peaches can also provide important health benefits. In fact, canned peaches may be even more nutritious than fresh in some cases. Canning can help preserve the nutrients in peaches, particularly vitamin C, which can be lost over time in fresh fruit. Additionally, canned peaches are available year-round, making them a convenient choice for adding to recipes or snacking. However, it's important to choose canned peaches that are packed in water or light syrup, rather than heavy syrup, to avoid excess sugar and calories.

Peaches in Dessert Recipes

Peaches are a versatile fruit that can be used in a variety of dessert recipes. From cobblers and crisps to pies and ice cream, there are countless ways to enjoy the sweet flavor of peaches. To keep your dessert recipes as healthy as possible, consider using whole wheat flour, reducing the amount of added sugar, and incorporating other nutritious ingredients, such as oats or nuts.

Peaches in Salad Recipes

In addition to being a tasty addition to desserts, peaches can also add a sweet and tangy flavor to salads. Consider pairing sliced peaches with goat cheese and arugula for a simple, delicious salad, or incorporate them into a more complex salad with ingredients like grilled chicken or quinoa.

How to Store Canned Peaches

Canned peaches should be stored in a cool, dry place, such as a pantry or cabinet. Once opened, they should be transferred to an airtight container and stored in the refrigerator. Canned peaches can be kept for up to 18 months if unopened, and up to 5 days in the refrigerator once opened.

Healthy Ways to Enjoy Canned Peaches

To enjoy canned peaches in a healthy way, consider pairing them with other nutritious ingredients, such as plain Greek yogurt or rolled oats. You can also add them to smoothies for a sweet and creamy flavor, or mix them into homemade granola for a satisfying and nutritious breakfast.

Peaches on a Low-Calorie Diet

If you're trying to lose weight or follow a low-calorie diet, peaches can be a great choice. With fewer than 100 calories per peach, they make a satisfying snack or dessert without breaking the calorie bank. Consider choosing fresh, whole peaches rather than canned versions to avoid excess sugar and calories. You can also pair them with other low-calorie foods, such as unsweetened almond milk or a small handful of nuts, for a satisfying and nutritious snack.

Peaches as a Sweet Snack

If you're craving something sweet, peaches can be a delicious and nutritious option. Instead of reaching for processed snacks or desserts, try slicing up a fresh peach and enjoying it on its own, or pair it with a dollop of yogurt or a sprinkle of cinnamon for some added flavor.