When to Use Are Frozen Fruits And Vegetables As Good As Fresh？

We followed Lena Beal, M.S., RD, LD, a therapeutic dietitian at Piedmont, on one of her popular grocery store tours and got the scoop on the best options in every section of the supermarket. Her tips will help you enjoy your favorite foods while still meeting your health-related goals.

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It is easy to assume that fresh produce is always the best choice, but in some cases, frozen fruits and veggies may give you more health benefits and bang for your buck. “The truth about fresh versus frozen is that both have the same nutrients, unless frozen produce has sauces or sugars added,” Beal says.

If your favorite vegetable or fruit is out of season or is more affordable frozen, frozen is often the better choice. “You want your fruits and vegetables to be the most colorful things in your basket, and you want variety,” she adds.

What about fruit and vegetable juice? When you forgo whole produce for juice, you’re missing out on filling fiber contained in the skin. While some 100% fruit or vegetable juices are available, many consumers select fruit cocktails that only contain 5-20% juice.

“That gives us added calories and less nutritional value,” Beal says. When you drink fruit or vegetable juice, make sure it’s the 100% variety and limit yourself to a 4- to 6-ounce serving. “Do not think juice is a replacement for fruits and vegetables,” she cautions. “When you have the opportunity to buy fresh, fresh is the way to go.”

Harvest, Processing and Transportation

Most of the fruits and vegetables you buy are harvested by hand, with a smaller amount being harvested by machinery.

However, what happens after that varies between fresh and frozen produce.

Fresh Fruit and Vegetables

Most fresh fruits and vegetables are picked before they are ripe. This allows them time to fully ripen during transportation.

It also gives them less time to develop a full range of vitamins, minerals and natural antioxidants.

In the US, fruits and vegetables may spend anywhere from 3 days to several weeks in transit before arriving at a distribution center.

However, the USDA states that some produce, such as apples and pears, can be stored for up to 12 months under controlled conditions before being sold.

During transportation, fresh produce is generally stored in a chilled, controlled atmosphere and treated with chemicals to prevent spoiling.

Once they reach the supermarket, fruits and vegetables may spend an additional 1–3 days on display. They’re then stored in people’s homes for up to 7 days before being eaten.

Bottom Line:

Fresh fruit and vegetables are often picked before they are fully ripe. Transportation and storage can take anywhere from 3 days and up to 12 months for some types of produce.

Frozen Fruit and Vegetables

Fruits and vegetables that will be frozen are generally picked at peak ripeness, when they’re the most nutritious.

Once harvested, the vegetables are often washed, blanched, cut, frozen and packaged within a few hours.

Fruits tend not to undergo blanching, as this can greatly affect their texture.

Instead, they can be treated with ascorbic acid (a form of vitamin C) or added sugar to prevent spoiling.

Usually, no chemicals are added to produce before freezing.

Bottom Line:

Frozen fruit and vegetables are generally picked at peak ripeness. They are often washed, blanched, frozen and packaged within a few hours of being harvested.

Some Vitamins Are Lost During Processing of Frozen Produce

Generally speaking, freezing helps retain the nutrient content of fruits and vegetables.

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However, some nutrients begin to break down when frozen produce is stored for more than a year (2).

Certain nutrients are also lost during the blanching process. In fact, the greatest loss of nutrients occurs at this time.

Blanching takes place prior to freezing, and involves placing the produce in boiling water for a short time — usually a few minutes.

This kills any harmful bacteria and prevents the loss of flavor, color and texture. Yet it also results in the loss of water-soluble nutrients, such as B-vitamins and vitamin C.

However, this doesn’t apply to frozen fruits, which don’t undergo blanching.

The extent of nutrient loss varies, depending on the type of vegetable and length of blanching. Generally, losses range from 10–80%, with averages around 50% (3, 4).

One study found that blanching reduced water-soluble antioxidant activity in peas by 30%, and in spinach by 50%. Nonetheless, levels remained constant during storage at −4° F, or −20° C (5).

That being said, some research also suggests that frozen produce may retain its antioxidant activity despite the loss of water-soluble vitamins (6, 7).

Bottom Line:

Blanching results in a loss of antioxidants, B-vitamins and vitamin C. However, nutrient levels remain fairly stable after freezing.

Nutrients in Both Fresh and Frozen Produce Decline During Storage

Shortly after harvesting, fresh fruits and vegetables start to lose moisture, have a greater risk of spoiling and drop in nutrient value.

One study found a decline in nutrients after 3 days of refrigeration, when values fell to levels below those of frozen varieties. This is most common in soft fruits (8).

The vitamin C in fresh vegetables begins to decline immediately after harvesting and continues to do so during storage (2, 5, 9).

For example, green peas have been shown to lose up to 51% of their vitamin C during the first 24–48 hours after harvesting (9).

In vegetables stored chilled or at room temperature, antioxidant activity declined (5).

However, although vitamin C can be easily lost during storage, antioxidants like carotenoids and phenolics may actually increase.

This is possibly due to continued ripening and is seen in some fruits (8, 10).

Bottom Line:

Certain vitamins and antioxidants begin to decline immediately after harvesting. Therefore, it’s best to eat fresh fruits and vegetables as soon as possible.

Take Home Message

Freshly picked fruits and vegetables straight from the farm or your own garden are of the highest quality.

However, if you are shopping at the supermarket, frozen produce may be equal to, or in some cases, even more nutritious than fresh varieties.

At the end of the day, frozen fruit and vegetables are a convenient and cost-effective alternative to fresh options.

It’s best to choose a mix of fresh and frozen produce to ensure you get the best range of nutrients.

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