Frozen vs. Fresh Vegetables: Which Are Healthier? (Plus 6 Tips for Picking the Best Frozen Veggies)

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Vegetables - whether frozen or fresh - are some of the healthiest foods you can eat. They provide your body with many important nutrients, including:

• Vitamins A, C, and folate

• Minerals, such as calcium, potassium, and iron

• Fiber

• Phytochemicals, or compounds found in plants, like polyphenols and flavonoids

In fact, eating a diet rich in vegetables has been shown to lower your risk of developing heart disease, cancer, and dementia. Alongside fruits, vegetables have been linked to a lower risk of mortality in people who eat around 5 servings a day.

While eating that many servings might sound like a challenging goal, buying frozen vegetables makes it easier to have veggies on hand and add more of them to your diet. In fact, research shows that people who consume frozen fruits and vegetables have a higher overall intake of fruits and vegetables.

Here's what you need to know about frozen versus fresh vegetables.

Are frozen vegetables as healthy as fresh ones?

Yes, frozen vegetables in their natural form - without additives - can be as healthy as fresh vegetables. Most frozen vegetables are frozen quickly after harvesting. This retains most of their nutrients.

Even so, people's perception of frozen vegetables is that they're not as healthy as fresh ones. But this is only the case if frozen vegetables are mixed in with other additives or processed heavily before being frozen.

Are nutrients lost when vegetables are frozen?

Yes, a little bit. But not as much as with other methods of preserving vegetables, like canning.

The effect freezing has on a vegetables' nutrients depends on a few things:

• The type of nutrient: Macronutrients (carbohydrates, protein, and fat) are generally not affected by freezing. When it comes to micronutrients (vitamins and minerals), the effects of freezing can vary (more on this below).

• How fast the vegetable was frozen: The less time it takes for a fresh vegetable to go from harvesting into its frozen state, the better. This is because a faster freezing rate creates smaller ice crystals that are less likely to damage vegetables. A slower freezing rate leads to larger ice crystals that can pierce through vegetables. This can cause minor nutrient loss.

• The method by which the vegetable was frozen: Most vegetables are blanched before freezing. This involves placing them in boiling water for a very short time. Blanching helps stop the loss of texture, flavor, and color. It also kills any harmful bacteria. But it can lead to a loss of some nutrients. Research isn't quite clear on how much is lost.

Nutrition of fresh vs. frozen vegetables

Nutrient loss can happen in fresh vegetables as well. And fresh vegetables may lose nutrients at a faster rate than frozen vegetables.

One study compared the nutritional value of frozen vegetables and fresh vegetables that were stored for 5 days in the refrigerator. The study found that fresh produce loses more nutritional value the longer it's stored. It also found that after 5 days, the frozen produce was more nutritious than the fresh produce.

Another study analyzed vitamin content in fruits and vegetables including corn, carrots, and broccoli. Scientists didn't find large nutritional differences between fresh and frozen vegetables. In fact, the vitamin content was sometimes higher in frozen foods. Frozen broccoli, for example, was found to have more riboflavin than fresh broccoli.

Nutrient loss in frozen vegetables

Freezing vegetables may affect some nutrients more than others.

For example, a study that looked at 20 vegetables found that minerals and fiber remained generally stable after blanching and freezing. But, antioxidants and some vitamins were more sensitive to this process. Blanching caused a drop in vitamin C and folic acid, and freezing affected vitamin C and carotenoids.

Frozen vegetables may lose nutrients the longer they're frozen. This is why they should be used within a year of purchase.

What are the pros and cons of picking frozen veggies over fresh ones?

If you're worried about choosing between frozen and fresh vegetables, here are some of the pros and cons. But remember it's not an all-or-nothing decision. You can purchase both depending on your needs and preferences.

Pros of frozen vegetables:

• Convenience

• Affordability

• Delivers important nutrients to your body

• Longer shelf life, which can mean less waste

• Most can be bought year-round

Cons of frozen vegetables:

• Some varieties contain added salt, preservatives, and artificial ingredients, which takes away from their nutritional quality.

• Frozen veggies need to be cooked to be eaten, which limits how you can prepare them.

• Texture and taste may be different from their fresh alternatives.

Overall, when it comes to getting in your daily dose of vegetables, frozen options are a great way to add various different vegetables to your plate.

Additives and preservatives in frozen vegetables vs. fresh options

Many frozen vegetables come without any additives or preservatives. But it's always a good idea to check the nutrition label. That's because some frozen veggies may have added salt, preservatives, or even artificial color to boost their appearance. And, if your frozen vegetables include seasonings or sauce, you'll likely find a long list of additives and preservatives.

Canned vegetables vs. frozen vegetables

Like frozen vegetables, canned vegetables are picked and canned at peak freshness, which helps lock in nutrients. Canned vegetables have the benefit of having an even longer shelf life than frozen.

But, canned vegetables require more processing steps than do frozen ones. They're usually prepped, sealed, and treated with heat to help prevent bacteria. This processing may result in slightly lower nutritional value than frozen veggies.

Keep in mind that some canned vegetables also have added sugar and salt. It's best to look for products that have only vegetables, without any other ingredients. Rinsing canned vegetables can help remove any additives.

How do you pick the best frozen vegetables?

Here are a few tips to help you choose frozen vegetables to use as part of a balanced and nutritious diet.

1. Choose plain, frozen vegetables

Ideally, the ingredients on the packaging should list only the vegetables that are in the package. You can then prepare and season them according to your taste.

2. Consider the food grade of frozen products

If quality, texture, and flavor are important to you, consider looking for frozen vegetables that have a USDA food grade assigned to them:

• Grade A: This rating means the frozen vegetables are likely to be more colorful, blemish-free, and tender. They also tend to be the most flavorful.

• Grade B: This rating also suggests high quality, but there may be slight variations in color and tenderness. It's possible the taste may also differ from frozen packages with a grade A label.

• Grade C: This group includes vegetables that have much more variation in color and flavor. Frozen vegetables with their rating are also likely to be more mature (older) and less flavorful.

3. Consider freezer location

Choose frozen vegetables located towards the back of the freezer. These are less exposed to room temperature air.

4. Check package quality

Check the package to make sure it's sealed properly. Avoid packages with tears or any signs of thawing.

5. Consider the cut and shape of the vegetables

The cut and shape of the veggies will affect the cost. Vegetables that are diced, chopped, or cut into other smaller pieces tend to be cheaper than "fancy-cut" varieties, like those that are julienned.

6. Buy bagged vegetables over boxed ones

Frozen veggies that are packaged in bags are much more freezer- and user-friendly than those that come in a box. Bags make it easier to use what you need and keep the rest frozen for later use.

Tips for cooking frozen vegetables

Frozen veggies are very easy to cook. But here are a couple of things to keep in mind:

• Don't thaw before cooking. Steam, sauté, or roast them from frozen. This prevents them from getting soggy.

• Don't overcook. Frozen veggies are already partially cooked, so they require less cooking time than raw vegetables.

• Season. It's best to buy frozen vegetables free of seasoning or sauces, but you can add your own. Try adding salt, pepper, lemon juice, and any other seasoning of your choice.

Frequently asked questions

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