Fresh vs. Canned – what’s better?

Delicious peach crumble

You may think you have the answer, however according to a study conducted by Oregon State University that looked at the nutrition of canned peaches vs. fresh found that Canned Peaches are nutritionally on par with fresh! They found that some nutrients – Vitamin A & Folate, for example increased thanks to the canning process. Looking for an easy nutritious and delicious snack?

Try one of these ideas from Fruits and Veggies More Matters:

  1. Smoothies: Mix canned peaches with a ripe banana, low-fat yogurt and ice cubes. Add a handful of greens for a peachy-green smoothie!
  2. Add to a Salad: Top greens with sliced peaches. Add a handful of your favorite nuts for a nutritionally complete meal.
  3. Grab-n-go Muffins. Substitute pureed drained peaches for the butter or oil in your favorite muffin mix or recipe!
  4. Peach Salsa. Top grilled chicken or fish with homemade peach salsa or add diced peaches to store bought salsa for an extra kick.
  5. Turkey and Fruit Wrap. Add a punch of flavor by rolling up canned peaches, turkey and avocado in a whole-wheat tortilla.


Easy Peach Chutney

Time: 15 minutes


  • 1/4 cup red onion, sliced
  • 1 tsp. fresh ginger, minced
  • 1/4 tsp. red pepper flakes
  • 1/2 cup dried apricots, chopped
  • 1/4 cup water
  • 2 Tbsp honey
  • 2 Tbsp apple cider vinegar
  • 2 cups canned sliced peaches (in juice), drained
  • 1/4 tsp. ground cinnamon
  • 1/8 tsp. allspice
  • 1 Tbsp torn fresh mint


  1. In a large skillet over medium heat, sweat onion, ginger and pepper flakes in 1 Tbsp canola oil. Cook until soft, about 5 minutes.
  2. Add apricots, water, honey and vinegar. Cook until apricots begin to soften and mixture is syrupy.
  3. Off heat, stir in peaches ands spices. Cover until peaches warm through, about 10 minutes. Before serving stir in mint.