Fresh vs Frozen Fruit and Vegetables

Fresh fruits and vegetables are some of the healthiest foods you can eat.

They’re full of vitamins, minerals and antioxidants, all of which can improve health.

Eating more fruits and vegetables may even help protect against heart disease.

Fresh produce may not always be available, and frozen varieties are a convenient alternative.

However, their nutritional value may differ.

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.

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.

Some Vitamins Are Lost During Processing of Frozen Produce

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

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

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%.

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

Fresh vs Frozen: Which Is More Nutritious?

Results from studies that have compared the nutrient content of frozen and fresh produce vary slightly.

Additionally, differences in processing and measuring methods can influence results.

However, in general, the evidence suggests that freezing can preserve nutrient value, and that the nutritional content of fresh and frozen produce is similar.

When studies do report nutrient decreases in some frozen produce, they are generally small.

Furthermore, levels of vitamin A, carotenoids, vitamin E, minerals and fiber are similar in fresh and frozen produce. They’re generally not affected by blanching.