Fresh produce is always better than frozen
Frozen produce is nutritionally equivalent to - and in some cases superior to - fresh produce purchased from a supermarket, because it is typically frozen at peak ripeness and nutrient content. Fresh produce loses nutrients during transport, storage, and time on shelves.
What we know
Frozen fruits and vegetables are typically harvested at peak ripeness and flash-frozen within hours, preserving their nutrient content at the time of harvesting. In contrast, fresh produce sold in supermarkets may have been harvested before full ripeness to survive transport and may spend days or weeks in transit and storage before reaching the consumer.
A 2017 two-year study comparing the nutrient content of fresh, fresh-stored (refrigerated for five days), and frozen varieties of eight common fruits and vegetables found no significant differences in vitamin C, vitamin A, or folate. Frozen produce was often comparable or superior to fresh-stored produce, particularly for vitamin C, which degrades rapidly in fresh produce after harvest. Green peas, for example, can lose up to 51% of their vitamin C within the first 24 to 48 hours after harvesting.
A 2015 study found that frozen broccoli had more riboflavin than fresh broccoli, and frozen spinach, peas, and carrots had higher vitamin A levels than their fresh counterparts in some comparisons. The blanching process used before freezing does cause some loss of heat-sensitive water-soluble vitamins, but this is offset by the prevention of post-harvest degradation.
Fresh produce picked and eaten immediately (from a garden or farmers market) may be superior, but supermarket fresh produce versus frozen is largely equivalent in nutrition. Frozen vegetables also tend to be more affordable and reduce food waste.
Common claims
- Fresh vegetables are always more nutritious than frozenFalse - nutritionally equivalent or frozen may be better
- Freezing destroys the vitamins in produceSome loss during blanching but less than prolonged storage
- Frozen produce is a poor substitute for freshNot supported by nutritional science
- Canned produce is equivalent to fresh or frozenGenerally less nutritious than frozen