Frozen fruit and vegetables are usually just as nutritious as fresh, and sometimes more so. Produce destined for freezing is typically picked ripe and frozen within hours, which locks in most of its vitamins, while “fresh” produce can spend days in transport, on shelves and in your fridge, slowly losing some vitamin C and folate. In a 2017 study comparing eight fruits and vegetables, most nutrient comparisons showed no significant difference between fresh and frozen, and where there were differences, frozen produce more often beat fresh produce that had been stored in a fridge for 5 days. The best choice is whichever you’ll actually eat: a mix of fresh, frozen and canned produce makes it easier and cheaper to eat your 5 a day.
Fresh vs frozen at a glance
| Fresh | Frozen | |
|---|---|---|
| Nutrients | Highest just after harvest; some vitamins fall during transport and storage | Frozen soon after picking, so most nutrients are retained |
| Taste and texture | Best for salads, snacking and crisp textures | Softer once thawed; ideal for cooking, smoothies and baking |
| Convenience | Needs washing and chopping | Usually ready to use |
| Shelf life | Days to a couple of weeks | Months |
| Waste | Higher, as produce can spoil | Lower, as you use only what you need |
| Cost | Varies by season | Often cheaper, especially out of season |
What happens to nutrients
Fresh produce
Vitamins such as vitamin C and folate start to break down after harvest, especially when produce is kept warm or stored for a long time. Leafy greens and soft fruits lose nutrients fastest. Produce bought from a local farm and eaten within a day or two is excellent; produce that has traveled far and sat in the fridge for a week is less so.
Frozen produce
Most frozen vegetables are blanched, briefly heated in water or steam, before freezing. This stops enzymes that would spoil the food, but causes a small loss of water-soluble vitamins. After that, freezing keeps nutrients stable for months. Fruit is usually frozen without blanching.
The 2017 comparison
Researchers measured vitamin C, beta carotene and folate in broccoli, cauliflower, corn, green beans, peas, spinach, blueberries and strawberries, testing each fresh, frozen, and “fresh-stored” for 5 days in the fridge to mimic home storage. They concluded that the data don’t support the belief that fresh produce is significantly more nutritious than frozen once realistic storage is considered. The study was carried out with funding from a frozen food industry group, which is worth bearing in mind, but its findings fit with what’s known about nutrient loss during storage.
What about canned produce?
Canned fruit and vegetables are heated during canning, which reduces some vitamin C, but minerals, fiber and many other nutrients are retained, and some, such as the lycopene in canned tomatoes, become easier to absorb. The NHS counts fresh, frozen, canned and dried fruit and vegetables toward your 5 a day, and advises choosing canned produce in natural juice or water, with no added sugar or salt.
How to get the most from each
Fresh produce
- Buy what you’ll use within a few days.
- Store it properly. Our guide on how to store fruit and vegetables explains what goes where.
- Eat delicate produce, such as berries and salad leaves, first.
- Wash it under running water just before eating, as the FDA advises.
Frozen produce
- Cook from frozen in most cases; there’s no need to thaw vegetables first.
- Steam or microwave rather than boiling for a long time, to keep more vitamins.
- Avoid frozen vegetables in sauces with added salt, butter or cheese, or check the label.
- Use frozen berries in porridge, yogurt, smoothies and baking.
- Keep the freezer at -18°C (0°F) and use within the time on the pack.
Food safety with frozen produce
Frozen vegetables are generally meant to be cooked, not eaten straight from the bag, unless the label says they’re ready to eat. Cook them until steaming hot. Frozen berries are usually safe to eat as they are, but some health agencies advise boiling imported frozen berries for 1 minute before eating them raw if you’re in a high-risk group, because of rare outbreaks of hepatitis A and norovirus. Follow any instructions on the pack.
Best uses for fresh and frozen
| Use | Better choice |
|---|---|
| Salads and crudités | Fresh |
| Soups, stews, curries, stir-fries | Frozen or fresh |
| Smoothies | Frozen |
| Baking and porridge | Frozen berries |
| Out-of-season produce | Frozen |
| Roasting | Fresh, or frozen roasted at a high heat |
Save money and reduce waste
Frozen produce is often cheaper per portion, especially for berries, spinach and peas, and it cuts food waste because you use only what you need. Our guides to healthy eating on a budget and reducing food waste have more tips.
Frozen vs fresh by type of produce
- Berries: frozen berries are excellent for porridge, smoothies and baking, and cost much less than fresh out of season.
- Peas and sweetcorn: frozen are often sweeter than “fresh,” because their sugars turn to starch quickly after picking.
- Spinach and kale: frozen are ideal for cooking but not for salads.
- Broccoli and cauliflower: frozen florets are convenient for stir-fries, soups and roasting at a high heat.
- Salad leaves, cucumber and tomatoes: fresh only, as freezing destroys their texture.
- Herbs: fresh are best for garnishes; chopped frozen herbs work well in cooking.
Keeping a few bags of frozen vegetables and fruit in the freezer means you can always add a portion or two to a meal.
Common questions
Is frozen spinach as healthy as fresh?
Yes. Frozen spinach is more compact, so a portion contains more spinach by weight. It’s ideal for cooking.
Do frozen vegetables count toward my 5 a day?
Yes. An 80 g portion of frozen vegetables counts as one portion, just like fresh.
Are frozen meals with vegetables healthy?
Plain frozen vegetables are healthy; frozen ready meals vary, so check the label for salt, saturated fat and sugar.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
