Canned peaches in juice vs peach: which is healthier?

Peach is more nutrient-dense, scoring 78/100 against 64/100 for canned peaches in juice. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Canned peaches in juice

64/100High nutrient density

44 kcal per 100 g. 1/2 cup with juice: 125 g

Peach

78/100High nutrient density

39 kcal per 100 g. 1 medium peach: 150 g

Higher score

Which to pick for your goal

Fewer caloriesPeach44 vs 39 kcal per 100 g
More proteinAbout even0.6 vs 0.9 g per 100 g
More fiberAbout even1.3 vs 1.5 g per 100 g
Less sugarPeach10 vs 8.4 g per 100 g
More potassiumPeach128 vs 190 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Canned peaches in juice, 100 g	Peach, 100 g	Canned peaches in juice, 125 g	Peach, 150 g
Calories	44 kcal	39 kcal	55 kcal	59 kcal
Protein	0.6 g	0.9 g	0.8 g	1.4 g
Carbohydrates	12 g	9.5 g	14 g	14 g
Sugars	10 g	8.4 g	13 g	13 g
Fiber	1.3 g	1.5 g	1.6 g	2.3 g
Fat	<0.1 g	0.3 g	<0.1 g	0.4 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	3.6 mg	6.6 mg	4.5 mg	9.9 mg
Vitamin A	19 µg	16 µg	24 µg	24 µg
Potassium	128 mg	190 mg	160 mg	285 mg
Iron	0.3 mg	0.3 mg	0.3 mg	0.4 mg
Calcium	6 mg	6 mg	7.5 mg	9 mg
Magnesium	7 mg	9 mg	8.8 mg	14 mg
Sodium	4 mg	0 mg	5 mg	0 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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