Nutritional Profile: Canned Peaches in Water (Solids and Liquids)
Canned peaches in water provide a delightful and nutritious addition to your pantry. With a naturally sweet flavor and versatile usage in various recipes, these peaches bring a blend of taste and health benefits. Below is the detailed nutritional composition of canned peaches packed in water, including both solids and liquids:
Nutritional Information (Per 100g)
| Nutrient | Amount | Description |
|---|---|---|
| Energy (kcal) | 24.0 kcal | Low in calories, making it a perfect choice for a healthy snack or dessert. |
| Protein (g) | 0.44 g | Contains a small amount of protein to support muscle repair and overall health. |
| Total Fat (g) | 0.06 g | Virtually fat-free, suitable for low-fat dietary plans. |
| Saturated Fats (g) | 0.006 g | Negligible saturated fats contribute to heart-healthy choices. |
| Carbohydrates (g) | 6.11 g | Provides a mild energy boost through natural sugars and carbs. |
| Dietary Fiber (g) | 1.3 g | Supports digestive health and promotes satiety. |
| Total Sugars (g) | 4.81 g | Naturally occurring sugars for a mild sweetness. |
Key Micronutrients
| Vitamin/Mineral | Amount | Health Benefits |
|---|---|---|
| Calcium (mg) | 2.0 mg | Supports bone strength and healthy teeth. |
| Iron (mg) | 0.32 mg | Contributes to the production of healthy red blood cells. |
| Magnesium (mg) | 5.0 mg | Plays a role in energy production and muscle function. |
| Phosphorus (mg) | 10.0 mg | Essential for healthy bones and energy metabolism. |
| Potassium (mg) | 99.0 mg | Helps maintain normal blood pressure and heart health. |
| Sodium (mg) | 3.0 mg | Low sodium content supports cardiovascular wellness. |
| Zinc (mg) | 0.09 mg | Boosts immune function and supports skin health. |
| Copper (mcg) | 54.0 mcg | Aids in iron absorption and maintaining healthy connective tissue. |
| Manganese (mg) | 0.048 mg | Supports bone formation and antioxidant functions. |
| Selenium (mcg) | 0.3 mcg | Acts as an antioxidant, protecting cells from damage. |
Vitamins
| Vitamin | Amount | Benefits |
|---|---|---|
| Vitamin C (mg) | 2.9 mg | Enhances immune function and supports skin health. |
| Thiamin (mg) | 0.009 mg | Supports energy metabolism and nervous system health. |
| Riboflavin (mg) | 0.019 mg | Essential for energy production and maintaining healthy skin. |
| Niacin (mg) | 0.521 mg | Helps convert food into energy and promotes skin health. |
| Vitamin B6 (mg) | 0.019 mg | Plays a role in brain development and immune system health. |
| Folate (mcg) | 3.0 mcg | Important for DNA synthesis and cell division. |
| Vitamin B12 (mcg) | 0.0 mcg | Not present, making it essential to pair with foods rich in B12. |
| Vitamin A (mcg) | 27.0 mcg | Supports healthy vision, immune function, and skin health. |
| Vitamin E (mg) | 0.49 mg | Acts as an antioxidant, protecting cells from oxidative stress. |
| Vitamin D2 (mcg) | 0.0 mcg | Not present, beneficial to complement with fortified foods or sunlight exposure. |
Allergen Information
Canned peaches in water are generally allergen-free, but cross-contamination may occur depending on the manufacturing process. Always check labels for specific allergen warnings, especially if you have sensitivities or allergies to sulfites (sometimes used as preservatives in canned goods).
Dietary Preferences
- Vegan and Vegetarian-Friendly: No animal-derived ingredients.
- Gluten-Free: Suitable for individuals with gluten sensitivities or celiac disease.
- Low-Fat: Ideal for heart-healthy and low-fat diets.
- Low-Sodium: Suitable for low-sodium dietary plans.
Advice for Incorporation
Canned peaches in water can be used in various recipes to enhance flavor and nutrition. Try adding them to:
- Smoothies for a naturally sweet and refreshing boost.
- Desserts like pies, cobblers, or tarts for a juicy texture.
- Salads for a sweet-savory balance.
- Breakfast dishes like yogurt parfaits or oatmeal.
Conclusion
Canned peaches in water are a versatile and healthful option for adding sweetness and nutrients to your meals without excess calories or fat. Whether you’re preparing a simple snack or an elaborate dessert, these peaches are sure to bring a burst of flavor and wholesome goodness. Always opt for versions with no added sugars to maximize health benefits.
