10 Questions You Should to Know about Are Frozen Fruits And Vegetables As Good As Fresh

1. They’re just as nutritious as fresh  

Produce is picked at its peak of freshness and frozen right away. 

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 Tip: Use food labels to choose frozen produce with little to no added sodium, sugar, or saturated fat. 

2. You can save money

You can stock up on frozen produce when it’s on sale. Check your local grocery store flyers and compare prices.  

3. They save you time 

The washing and cutting are done for you. Look for frozen produce in the form that you need – whole, sliced, or chopped. 

 Tip: Try keeping 1 or 2 kinds of frozen vegetables and fruits on hand for quick and easy meal or snack prep. 

4. You can reduce food waste

Need a vegetable or fruit for a recipe, but not sure you’ll use it all? Frozen produce allows you to use only what you need, and save the rest for a later date. 

5. You have more choices 

Some vegetables and fruits are not available fresh throughout the year. Buying frozen vegetables and fruits can give you more variety all year round. 

6. They have many uses

Frozen vegetables and fruits are great for so many recipes. For example: 

• use frozen butternut squash cubes for a quick puréed soup
• thaw frozen berries to add to your favourite muffin or loaf recipe
• add frozen peach slices to yogurt for summer flavours during the winter
• sauté frozen vegetables for a stir-fry, or steam and season them for a side dish

7. They should make up half your meal

Frozen vegetables and fruits can help you eat plenty of vegetables and fruits each day. 

8. They last longer

Frozen produce does not spoil as quickly as fresh vegetables and fruits. 

9. They cook faster than fresh vegetables 

Many vegetables are blanched   before freezing. Blanched vegetables cook quickly, saving you time. 

 Tip: Add frozen broccoli to a pot of boiling pasta in the last minute of cooking. Strain the broccoli and pasta, then top with your favourite pasta sauce.

10. They’re flavourful all year round

Fresh produce is frozen when its flavour is at its peak.  

Nutritional benefits of frozen produce

Typically, frozen produce retains most of its nutrients, although there may be small variations in nutrient value.

An 80g serving of frozen peas (boiled):

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• 56kcal / 239KJ
• 4.4g protein
• 0.6g fat
• 9g carbs
• 4.7g sugars
• 4.4g fibre
• 142mg Potassium
• 10mg vitamin C

Just like fresh or canned fruit and vegetables, 80g counts as one of your five-a-day. Discover more in our five-a-day infographic.

Top 5 health benefits of frozen fruit and vegetables

1. Are as nutritious as fresh

Frozen fruit and vegetables are almost like-for-like in terms of nutritional value when compared with fresh. There can be slight variations, but the differences are usually negligible – for example, cooked-from-frozen peas contain 12mg of vitamin C per 100g, compared to fresh peas which contain 16mg. However, frozen peas have more calcium at 37mg, compared to fresh peas which contain 19mg per 100g. Vegetables are often blanched prior to freezing to prevent browning, this process also retains phyto-nutrients, including carotenoids and flavonoids.

Salt and sugar levels may be a little higher in frozen fruit and vegetables. For example, frozen peas have 5.9g sugar per 100g compared to 1.2g in fresh peas per 100g.

2. Are a healthy way to preserve fresh produce

Freezing is a widely used long-term method of preservation that retains many of the attributes associated with freshness, with many considering it a better method of preservation than say canning or drying.

Fruit and vegetables don’t require any preservatives or added ingredients when frozen, making freezing a healthy way of extending the life of fresh produce. However, it’s worth checking labels of commercially frozen produce to ensure they have no added sugar, salt or other flavourings.

3. Are a valuable way to access nutrients out of season

Freezing fresh produce, when in season, is a valuable way to access nutrients like vitamin C during the winter months. Studies suggest people who include frozen produce in their diets tend to eat more fruit and vegetables overall.

4. Are a healthy and convenient fast food

Famed for their convenience, frozen fruit and vegetables are typically easier to prepare, with minimal wastage. They don’t require washing, peeling or chopping and are fast to cook, making them a healthy and convenient option.

5. Makes fruit and vegetables accessible to more people

Frozen produce is typically cheaper than its fresh equivalent, especially out of season. There is minimal wastage and you can use the exact amount you need – all of which makes frozen produce more cost effective and accessible to more people.

Are frozen fruit and vegetables safe for everyone?

Fruit and vegetables are generally recognised as safe for the majority of people, but some people may experience allergies to certain produce, regardless of whether they are fresh or frozen.
It is not necessary to defrost frozen produce before cooking, but be sure to cook to an internal temperature of about 135C before serving. This is because although fresh produce may be blanched before freezing it may still harbour bacteria, such as Listeria.

Be aware that if you’re adding frozen vegetables to a composite dish like a stew or tagine, their addition will lower the temperature of the dish which will, as a result, lengthen the overall cooking time needed.
Read more about food allergies at NHS allergy.

This article was reviewed on 25 February by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Nicola Shubrook, is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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