What's healthier: fresh or frozen produce? Here's what nutritionists say.

While frozen produce often gets a bad rap, research shows it can often be just as healthy—if not healthier—than fresh produce.

For more information, please visit Fortune Foods.

In a study comparing the nutritional content of fresh and frozen corn, carrots, broccoli, spinach, peas, green beans, strawberries, and blueberries, researchers found that the vitamins in frozen produce are "comparable to and occasionally higher" than their fresh counterparts. Other studies have corroborated the idea that the only major nutritional difference between frozen and fresh produce is when refrigerated fresh produce loses nutrients after a few days.

"Public perception is that frozen foods are bad, and that they're less nutritious because they're more processed,” says Caroline Thomason, a Washington, D.C.-based dietitian. “But that's actually not true."

(Some vitamins and minerals simply work better when eaten together.)

Here's what nutrition experts want consumers to know about the difference between frozen and fresh produce, and when you should be consuming them.

The benefits of frozen produce

Produce is most nutritious when picked at peak ripeness, according to experts. But when fruits and vegetables are harvested depends on the form in which they will be sold.

Fresh produce sold in grocery stores is usually picked before peak ripeness to ensure that it’s not rotten by the time it hits your shopping cart. This particular journey from farm to table could take a week or two, Thomason says.

Get smart, have fun

Frozen produce, on the other hand, is picked at or around peak ripeness, then blanched and packaged in a nitrogen atmosphere a few hours later, which helps preserve nutrients.

(The 5,000-Year Secret History of the Watermelon)

"Freezing that produce locks in those nutrients, so we see all the vitamins and antioxidants remain stable for a long period of time," says Kylie Sakaida, dietitian and author of the cookbook So Easy, So Good.

What about the benefits of fresh produce?

Despite the longer transportation time of fresh grocery store produce, it still contains plenty of nutrients. But when compared to farmers market produce, the latter can sometimes have even more benefits.

('Brain food’ is real. Here’s what to eat to keep it healthy and strong.)

Because locally grown fruits and vegetables typically travel a shorter distance from the farm to the market than grocery store produce—around 50 miles versus across the country or even internationally—they’re usually harvested at peak ripeness.

When you’re shopping for produce at the farmers market, "it's probably been a day or two since the farmers picked it, so it's really, really fresh," Thomason says. "It also depends on the farms, but [the produce] is not mass-produced. So you have healthier soil, you have more nutrients in the soil, which also translates to more nutrient density in the produce that you're buying."

Want more information on Are Frozen Fruits And Vegetables As Good As Fresh? Feel free to contact us.

(Is a Tomato a Fruit? It Depends on How You Slice It)

Although farmers markets have a reputation of being expensive, Thomason notes that many of them actually accept SNAP benefits for those with low or no incomes.

Is frozen produce processed?

The U.S. Department of Agriculture (USDA) defines a processed food as one that has gone through any changes to its natural state. That can include procedures like washing, cutting, chopping, freezing, pasteurizing, cooking, or packaging, to name a few.

(How ultra-processed food harms the body and brain.)

The common mindset is that fresh and "natural" foods are always healthier than processed ones. But it's not quite that simple, and nutrition experts argue that there's a place for varying levels of processing. That's why researchers nearly two decades ago introduced the NOVA classification system, which splits foods into four groups: unprocessed or minimally processed foods, like fresh and frozen produce and meats; processed culinary ingredients, like olive oil and honey; processed foods, like bread and canned fish; and ultra-processed foods, like sugary beverages, chips, candy, and cookies.

Under this classification system, frozen produce is considered minimally processed, but health experts note that isn't a reason for panic.

"People have this idea that fresh is always best, or natural is always best, which [means] the less processing, the better,” says Sakaida. "There's a lot of fear-based messaging that oversimplifies the issue of healthy eating, which can lead to unsustainable behaviors."

Should you be eating more frozen produce?

Despite this information, experts don't consider there to be one best way to consume fruits and vegetables.

"I wouldn't say, 'Only choose frozen broccoli because it's going to retain its nutritional value,’" Thomason says. "That is an accurate statement—it is going to retain its nutritional value. But there are so many reasons why you might choose fresh: it tastes better, [has] a better texture."

Adding more frozen produce to your diet is generally a good idea, especially if you’re looking to save money or want to enjoy certain produce outside of its season. But overall, frozen, grocery store, and farmers market produce all offer health benefits and can be part of a well-rounded diet.

"I utilize all of them," says Sakaida, whose upcoming cookbook features recipes that incorporate both fresh and frozen ingredients. "I think that they all have a place in our diet if we can access them…I don't think [frozen] should be viewed as lesser—they just have different uses."

Both dietitians agree that debunking the myth that frozen produce isn't good for you is an important step in combating the “all-or-nothing” approach that many people have when it comes to healthy eating.

"It's not that one is better or worse," says Thomason. "At the end of the day, whether you're getting frozen or fresh produce, you're still getting produce, and that is something we should celebrate."

Contact us to discuss your requirements of Frozen Fruits And Vegetables. Our experienced sales team can help you identify the options that best suit your needs.