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Fresh vs. Frozen Fruits and Vegetables: What Does the Science Really Say?
- Elaine Zhang, Dietitian
- 5 days ago
- 3 min read
Recently, I was invited by Zoomer Magazine for a media interview, and one of the questions I was asked was about fresh fruits and vegetables versus frozen fruits and vegetables. Most people automatically assume that fresh is always better—but is that really the case? I was asked whether some fruits and vegetables are nutritionally better than others, what happens to nutrients and vitamins when produce is frozen, and whether there are any that should always be eaten fresh or any frozen options we should steer clear of. These are questions my clients ask me very often, so I wanted to share the answers with you here.
Fresh Fruits and Vegetables vs. Frozen
“Is fresh always better than frozen when it comes to nutrition?”
Not always. While fresh fruits and vegetables are nutritious, frozen fruits and vegetables are often nutritionally comparable—and sometimes even superior. Frozen produce is typically harvested at peak ripeness, when nutrient levels are highest, and frozen shortly after harvest. This helps preserve vitamins and minerals. Fresh produce, on the other hand, often travels long distances and can spend days or weeks in transportation, storage, and refrigeration. During that time, certain nutrients—especially water-soluble vitamins like vitamin C—naturally decline. As a result, frozen vegetables may retain similar or higher nutrient levels than fresh vegetables that have been stored for several days.
“Are some fruits and vegetables better fresh or frozen than others?”
Yes. Nutrient retention depends on the specific fruit or vegetable and the nutrient in question, not simply on whether it is fresh or frozen.
For example, Bouzari et al. (2015) analyzed four vitamins—vitamin C, riboflavin (vitamin B2), vitamin E, and beta-carotene—in a variety of fruits and vegetables, including corn, carrots, broccoli, spinach, peas, green beans, strawberries, and blueberries. The study found that for most foods, there were no meaningful differences between fresh and frozen forms for vitamin C and vitamin B2. In some cases, frozen fruits and vegetables actually contained higher vitamin C levels than their fresh counterparts. However, beta-carotene levels varied by vegetable; peas, carrots, and spinach showed lower levels after freezing, while other vegetables showed little to no change. Overall, the findings highlighted that nutrient differences depended more on the specific vegetable and nutrient.
Similarly, Favell (1998) reported that fresh peas and broccoli retained vitamin C only when consumed within approximately 14 days under ideal refrigeration conditions. Beyond that time, vitamin C levels declined to below those found in frozen versions, emphasizing the significant impact of storage duration on nutrient loss.
“What happens to nutrients when fruits and vegetables are frozen?”
Before freezing, most vegetables are briefly blanched (quickly heated, then cooled). This step helps preserve color, texture, and food safety. Blanching can cause a small loss of certain water-soluble vitamins, particularly vitamin C. However, once frozen, nutrient loss slows significantly. In contrast, fresh produce continues to lose nutrients over time in the fridge. This is why frozen vegetables can be a very reliable, nutrient-dense option—especially if fresh produce isn’t used quickly.
“Are there fruits and vegetables that should always be eaten fresh?”
Some foods are best eaten fresh—not because frozen versions are unhealthy, but because freezing can affect texture, structure, and overall eating quality.
These include:
Lettuce and salad greens
Cucumbers
Tomatoes (especially for raw dishes)
When frozen and thawed, these foods tend to become watery or limp, making them less appealing for fresh or raw use.
In addition, not all fruits and vegetables are available in frozen form. Vegetables such as bok choy, along with many other fresh greens, are typically only available fresh. For this reason, fresh vegetables continue to play an essential role in a balanced diet, providing both nutritional value and culinary variety.
“Are there frozen fruits or vegetables we should avoid?”
Frozen produce itself isn’t the problem for general healthy individuals—it’s what’s added to it.
When choosing frozen options:
Avoid frozen fruits with added sugars
Limit frozen vegetables with high-sodium sauces or seasonings
The best choices are frozen fruits and vegetables with one ingredient only: the fruit or vegetable itself.
Nutritious frozen options to embrace include:
Berries
Broccoli
Cauliflower
Green beans
Peas
Spinach
The Bottom Line
Fresh and frozen fruits and vegetables can both be excellent choices. Frozen produce is not a “second-best” option—it’s a convenient, affordable, and nutrient-dense tool that can help people eat more vegetables consistently. I hope this is helpful for you!
Cheers,
Elaine Dietitian
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