The Produce Debate: Fresh, Frozen, or Canned?

Plant foods are the foundation of a well-balanced diet that supports optimal health. They are low in fat and calories, and packed full of vitamins, minerals, and fiber. Moreover, they contain antioxidants and other plant compounds that protect against disease, such as cancer, heart disease, and diabetes. At the grocery store, fruits and vegetables are available in fresh, frozen, and canned forms. Which type is best for your health and contains the most nutrients?

Fresh:  Many people assume that fresh fruits and vegetables are the healthiest because they are not processed. This is not necessarily true, depending on seasonality and availability in region, among other factors. On average, produce in the United States travels 1,500 miles over a duration of 10 to 14 days from the farm to your fork. During this transit, produce is subjected to extreme light and temperature conditions, which cause the loss of nutrients, like vitamins A, B, and C. Additionally, produce that is shipped long distances tends to be harvested before peak ripeness, meaning the vitamin and mineral concentrations never reach their maximum. Though the produce will still show the outward signs of ripening once it reaches the grocery store, the nutritional content will never be fully developed.

However, if you are buying produce from a local farmers’ market, participating in a CSA, or picking fresh fruits and vegetables out of your garden, then you are receiving the full nutritional benefit of plant foods. There are also environmental benefits to buying local because you are eliminating the use of fossil fuels associated with the long distance transport of food. A commitment to consuming local produce requires knowledge of what’s in season in your area. Check out the Sustainable Food Guide for a little help.

Frozen:  Frozen produce is made from fresh fruits or vegetables that are blanched (cooked for a short time in boiling water or steamed) and placed in a freezer. Produce for freezing is picked during its peak ripeness and quickly frozen to a temperature that preserves vitamins, minerals, antioxidants, and flavor. The sooner the produce is frozen after harvest, the more nutrients it will retain. While some nutrient loss does occur with the processing of produce for freezing (i.e., washing, peeling, and blanching), the FDA states there are no major differences between the nutrient content and health benefits of fresh vs. frozen fruits and vegetables. Freezing can preserve the nutritional profile of produce for up to a year. Frozen produce can sometimes contain added sodium and sugar, so be sure to check the food label when you are grocery shopping.

Canned:  Like frozen produce, canned fruits and vegetables are picked when they are most ripe and nutrient content is maximized. Dissimilarly, canned produce is blanched for a longer period of time, sealed in a can or jar, and then cooled to room temperature to create a tight seal that prevents oxidation and spoilage. This extended exposure to heat leads to a greater loss of vitamins A, B, C, and E than seen in fresh and frozen produce. Once the canning processing is complete, the cans or jars can maintain their nutrient composition at room temperature for 1 to 2 years. As with frozen produce, its important to check the food label for added salt and sugar. Also, never eat from dented or bulging cans, as this is a sign of microbial contamination that can jeopardize your health.

The Bottom Line:  By the time produce is eaten, there may be few differences in the nutrient composition of fresh, frozen, and canned fruits and vegetables. While there are some differences in vitamin content with heat processing, you can rest assured that frozen and canned produce are healthy for you and your family. Moreover, frozen and canned produce tend to be less expensive than fresh produce, providing a cost-effective way to add more nutrient-dense foods to your diet. Frozen and canned options are also a great way to supplement your fruit and vegetable intake in winter, when local, in-season options can be limited. Whether fresh, frozen, or canned, the most important thing is that your diet is rich in nutrient-dense plant foods!

To learn how to incorporate more canned produce into your meals, check out the recipe for Moxy Kitchen’s Black Olive and Caper Tomato Sauce!

Dr Kara

My journey to find a balanced way of living led me to a Ph.D. in Nutrition at the University of Wisconsin-Madison and a Master’s in Public Health at the University of California-Berkeley. My studies and experiences afford me a deep understanding of diet and lifestyle factors that contribute to optimal health. I contribute to projects in the U.S. and abroad that improve the health of individuals and families through nutritious foods. I believe the foods we eat impact our lives in so many ways, ranging from nourishing our body’s cells and tissues, to supporting emotional, physical, and social wellbeing. I am thrilled to be a part of the Moxy Kitchen team and support the development of flavorful, easy-to-use food products that add a nutrient-dense punch to daily meals.