Fruit cocktail, canned, heavy syrup, drained
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
This is a classic medley of diced peaches, pears, grapes, pineapple, and cherries, preserved in a thick, glossy sugar syrup and then drained for serving. The texture is uniformly soft and yielding, with a burst of juicy sweetness from the fruit and a lingering sugary finish. Nutritionally, it's a low-fat, low-protein source of quick energy, primarily from its high carbohydrate and sugar content.
Calorie split: 2% protein · 96% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People cherish it for its nostalgic, sweet simplicity and the cheerful burst of mixed fruit flavors and colors it adds to any dish. It's a beloved, versatile staple that can instantly elevate a dessert or salad with minimal effort.
⚠️ Watch-outs & how to enjoy it better
The heavy syrup packing significantly increases the sugar content, which can cause rapid blood-sugar spikes, making it a less ideal choice for those managing diabetes or watching added sugars. To enjoy it more healthily, look for versions packed in light syrup or juice, drain it very thoroughly, and pair it with a source of protein or fat (like yogurt, cottage cheese, or nuts) to slow sugar absorption.
Key benefits
- Provides quick energy from natural and added sugars
- Offers dietary fiber for digestive health
- Contains some vitamin C from the fruit components
- Convenient, shelf-stable, and requires no preparation
- Hydrating due to its high water content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'Fruit Cocktail' was popularized in the early 20th century by the California Packing Corporation (later Del Monte) as a way to use cosmetically imperfect fruit that was still perfectly good to eat.
Full nutrition (USDA data · scales with serving)
| Water | 80.4 g |
| Energy | 70.0 kcal |
| Energy | 293 kj |
| Protein | 0.47 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.24 g |
| Carbohydrate, by difference | 18.8 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 17.1 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 12.0 mg |
| Potassium, K | 90.0 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.37 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 2.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 138 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 52.0 ug |
| Vitamin A, IU | 273 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 112 ug |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What's the difference between fruit cocktail and fruit salad?
Fruit cocktail is a specific, standardized mix (typically peaches, pears, grapes, pineapple, and cherries) canned in syrup. Fruit salad is a broader term for any combination of fresh or canned fruits, often without the heavy syrup.
How can I reduce the sugar content?
The most effective method is to drain the syrup thoroughly in a colander. For even better results, you can rinse the fruit briefly under cool water. Choosing versions packed in 100% fruit juice or light syrup also helps.
Is the red cherry in the mix real?
Yes, it's typically a maraschino or candied cherry, which is a real cherry that has been preserved, dyed red, and sweetened, giving it its distinctive bright color and flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.70 kcal/g · 3% calories from protein · 1.7 g fiber · 17.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.