Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
This is a classic, nostalgic medley of diced peaches, pears, grapes, pineapple, and bright red cherries, all suspended in a sweet, clear heavy syrup. The texture is uniformly soft and tender, offering a burst of sugary, fruity flavor with each spoonful. Nutritionally, it's a quick source of carbohydrates, primarily from the added sugar in the syrup.
Calorie split: 2% protein · 97% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, sweet taste and the delightful mix of familiar fruit textures, often evoking childhood memories. It's a versatile, ready-to-eat treat that can be enjoyed straight from the can or used as a simple, colorful topping.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the very high sugar content from the heavy syrup, which can cause rapid blood sugar spikes and contributes to empty calories. To counteract this, opt for versions packed in 100% juice or light syrup, drain and rinse the fruit well, or pair a small portion with a source of protein or fat (like yogurt or cottage cheese) to slow sugar absorption.
Key benefits
- Provides quick energy from natural and added sugars.
- Offers a small amount of dietary fiber from the fruit solids.
- Convenient, shelf-stable source of fruit servings.
- Low in fat and contains no cholesterol.
- Hydrating due to the high liquid content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bright red 'cherries' in canned fruit cocktail are almost always Maraschino cherries, which are actually sweet cherries that have been bleached, dyed with food coloring, and preserved in a sugar syrup.
Full nutrition (USDA data · scales with serving)
| Water | 80.4 g |
| Energy | 73.0 kcal |
| Energy | 305 kj |
| Protein | 0.39 g |
| Total lipid (fat) | 0.07 g |
| Ash | 0.23 g |
| Carbohydrate, by difference | 18.9 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 17.9 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 11.0 mg |
| Potassium, K | 88.0 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 0.50 ug |
| Fluoride, F | 9.2 ug |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.37 mg |
| Pantothenic acid | 0.06 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 | 3.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 104 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 39.0 ug |
| Vitamin A, IU | 205 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 75.0 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.6 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 | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.00 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
Is canned fruit cocktail healthy?
It can be part of a diet, but versions in heavy syrup are high in added sugar. For a healthier choice, look for fruit cocktail packed in 100% fruit juice or light syrup, and drain it well before eating.
Why is the syrup so thick?
The 'heavy syrup' is a concentrated solution of sugar (often high-fructose corn syrup) and water. It acts as a preservative and adds sweetness, but it significantly increases the calorie and sugar content compared to the fruit alone.
Can I use it in baking?
Absolutely! It's a classic ingredient in retro desserts like fruit cocktail cake or Jell-O molds. You can also drain it and fold the fruit into muffin batter or use the syrup to sweeten drinks.
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 0.73 kcal/g · 2% calories from protein · 1.0 g fiber · 17.9 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.