Fruit Cups — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Fruit cups nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 54 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 14 g | 5.09% |
| Fiber | 1 g | 3.57% |
| Sugars | 10 g | 20% |
| Glycemic Index | 55 | - |
| Protein | 0 g | - |
| Sodium | 5 mg | 0.22% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
55
🟢 Low Glycemic Index
Fruit cups facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin C, which supports immune function and overall health.
- Convenient and portable, making them a quick and easy snack option.
- Low in calories (if packed in water or natural juice), making them a nutritious option for weight management.
Health risks
- High sugar content in many fruit cups packed in syrup or with added sugars, which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
- Potential for artificial additives such as preservatives, flavorings, or colorings in some commercial fruit cups, which may cause adverse reactions in sensitive individuals.
- Low nutrient density as fruit cups may contain fruit with reduced vitamin content compared to fresh options, particularly if packed in syrup.
- Potential for BPA contamination from the lining of plastic or canned fruit cups, which may pose health risks if consumed frequently over time.
How to choose fruit cups
Fruit cups should contain fruit that looks fresh and is covered in a clear, lightly sweet syrup or juice. The pieces should be consistent in size and color, showing no signs of browning or excessive softness.
Any fruit cups with discolored fruit or a cloudy liquid should be avoided, as these are signs of overprocessing or aging. Fruit cups with damaged or bulging packaging should also be avoided, as they may have been compromised and unsafe for consumption.
How to store fruit cups
Fruit cups should be stored in a cool, dry place. Proper storage keeps them fresh and ready to eat for up to a year. Once opened, refrigerating them can extend their shelf life and maintain their quality.
Exposure to air can cause fruit cups to spoil quickly. Avoid leaving them uncovered, and always use clean utensils to prevent contamination. Resealing tightly ensures they remain fresh and safe to consume. Proper handling and storage are key to enjoying their full flavor and nutrition.
✅ Extra Tip
How long do they last?
Fruit cups can last for 1 year unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 5-7 days. Proper storage helps maintain their freshness and flavor, making them a convenient and healthy snack option.
What to do with leftovers?
Leftover fruit cups can be used in a variety of sweet and refreshing dishes. Drain the fruit and add it to salads, yogurt, or oatmeal for a quick and easy breakfast, or mix it into a smoothie with other fruits and yogurt for added flavor. Fruit cups are also great when used as a topping for pancakes, waffles, or ice cream.
Use fruit cups in a fruit salad by mixing the drained fruit with fresh berries, bananas, and a drizzle of honey. If you have a lot of fruit cups, consider making a batch of fruit jelly by mixing the fruit with flavored gelatin and setting it in the fridge. Fruit cups can also be blended into a fruit sauce for drizzling over desserts, or mixed into a fruit parfait with layers of yogurt and granola. For a quick snack, enjoy fruit cups on their own, or pair them with cheese and crackers for a light and refreshing treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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