Are Fresh or Frozen Fruits and Vegetables Healthier?

Fresh and frozen fruits and vegetables are grown the same way, but they undergo different types of processing as they travel from the farm to your kitchen table. Fresh and frozen fruits and vegetables typically have similar nutritional content.

Biting into a fresh-picked fruit or vegetable is one of life’s simple pleasures. Ripe strawberries, tomatoes, and other fresh produce typically seem much more appealing and tasty than their frozen counterparts, but what are the nutritional differences between fresh vs. frozen vegetables and fruit? 

These foods typically have similar nutritional values, but there are a few factors to consider when comparing the two types of produce. Read on to discover the biggest differences between fresh and frozen fruits and vegetables, including harvesting processes, nutritional values, and shelf lives. 

Fresh and frozen fruits and vegetables are grown the same way, but they undergo different types of processing as they travel from the farm to your kitchen table. 

Harvesting. Suppliers harvest fruits and vegetables at different times depending on their intended use. Fruits meant for freezing are gathered when they reach peak ripeness and softness. Workers also harvest vegetables when they have the best taste and texture. The window for harvesting fruits and vegetables for freezing can be very limited because the quality of these foods declines rapidly. 

In contrast, harvesters often pick fresh fruits and vegetables before they’re ripe because they may travel vast distances between the field and the grocery store. This method reduces the amount of food that bruises or spoils during transportation. 

Processing. Both frozen and fresh fruits and vegetables undergo cooling processes shortly after harvesting to help preserve their quality. Additionally, workers prepare the harvested fruits and vegetables for freezing by cleaning, rinsing, peeling, and slicing them. They may add sugar to fruits and blanch vegetables in hot water to preserve bright colors and nutrients. 

Fresh fruits and vegetables will be washed to rinse off dirt and cooled to maintain quality. Examples of cooling methods include forced air cooling, hydro-cooling with water, room cooling, and icing. 

Packaging. Frozen fruits and vegetables can turn unappetizing color when exposed to oxygen. To prevent this discoloration, manufacturers package frozen fruits in air-tight plastic bags, cans, or containers. 

Fresh fruits and vegetables, meanwhile, are carefully packaged in containers or pallets to protect them during transit. Manufacturers frequently use plastic films to increase shelf life, though some fresh produce can become infected by bacteria if packaged this way. 

Frozen fruits and vegetables typically last much longer than fresh produce. When stored in the freezer at 0°F, most frozen vegetables have a shelf life of 8 months. Frozen fruits are usable for 8 months to 1 year. 

Fresh fruits and vegetables, meanwhile, should be stored at a specific temperature that varies between crops. Here’s the average shelf life of common fruits and vegetables when they are stored properly: 

You can effectively freeze most fruits with the right preparation. Many manufacturers and individuals add ascorbic acid to fruit before freezing to prevent darkening and loss of flavor. 

However, freezing can cause some vegetables to develop an unappetizing color, taste, or texture. Examples of vegetables that should be consumed fresh instead of frozen include:  

• Cabbage
• Celery
• Cucumbers
• Endive
• Lettuce
• Parsley
• Radishes

Fresh and frozen fruits and vegetables typically have similar nutritional content. Manufacturers freeze/blanch produce quickly to help preserve antioxidants, phytochemicals, vitamins, and other nutrients. 

However, frozen fruits and vegetables can lose some nutrients during manufacturing and storage. For example, frozen blueberries lose 12% of the phytochemical anthocyanin after ten months of storage at −18°C. 

Still, despite the possible loss of some nutrients, frozen fruits and vegetables are still healthy foods that provide many essential vitamins and minerals. Frozen foods can also be a better choice for many people because of their extended shelf life. Americans waste an estimated 30 to 40% of their food yearly, which adds up to over $100 billion in unused food. 

If you struggle to finish fresh fruits and vegetables before they spoil, choosing frozen produce can help you save money and reduce waste.