Typically, frozen produce retains most of its nutrients, although there may be small variations in nutrient value.
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An 80g serving of frozen peas (boiled):
• 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.
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.
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.
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.
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.
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.
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.
Most of the fruits and vegetables you buy are harvested by hand, with a smaller amount being harvested by machinery.
However, what happens after that varies between fresh and frozen produce.
Most fresh fruits and vegetables are picked before they are ripe. This allows them time to fully ripen during transportation.
It also gives them less time to develop a full range of vitamins, minerals and natural antioxidants.
In the US, fruits and vegetables may spend anywhere from 3 days to several weeks in transit before arriving at a distribution center.
However, the USDA states that some produce, such as apples and pears, can be stored for up to 12 months under controlled conditions before being sold.
During transportation, fresh produce is generally stored in a chilled, controlled atmosphere and treated with chemicals to prevent spoiling.
Once they reach the supermarket, fruits and vegetables may spend an additional 1–3 days on display. They’re then stored in people’s homes for up to 7 days before being eaten.
Bottom Line:Fresh fruit and vegetables are often picked before they are fully ripe. Transportation and storage can take anywhere from 3 days and up to 12 months for some types of produce.
Fruits and vegetables that will be frozen are generally picked at peak ripeness, when they’re the most nutritious.
Once harvested, the vegetables are often washed, blanched, cut, frozen and packaged within a few hours.
For more information, please visit Are Frozen Fruits And Vegetables As Good As Fresh.
Fruits tend not to undergo blanching, as this can greatly affect their texture.
Instead, they can be treated with ascorbic acid (a form of vitamin C) or added sugar to prevent spoiling.
Usually, no chemicals are added to produce before freezing.
Bottom Line:Frozen fruit and vegetables are generally picked at peak ripeness. They are often washed, blanched, frozen and packaged within a few hours of being harvested.
Generally speaking, freezing helps retain the nutrient content of fruits and vegetables.
However, some nutrients begin to break down when frozen produce is stored for more than a year (2).
Certain nutrients are also lost during the blanching process. In fact, the greatest loss of nutrients occurs at this time.
Blanching takes place prior to freezing, and involves placing the produce in boiling water for a short time — usually a few minutes.
This kills any harmful bacteria and prevents the loss of flavor, color and texture. Yet it also results in the loss of water-soluble nutrients, such as B-vitamins and vitamin C.
However, this doesn’t apply to frozen fruits, which don’t undergo blanching.
The extent of nutrient loss varies, depending on the type of vegetable and length of blanching. Generally, losses range from 10–80%, with averages around 50% (3, 4).
One study found that blanching reduced water-soluble antioxidant activity in peas by 30%, and in spinach by 50%. Nonetheless, levels remained constant during storage at −4° F, or −20° C (5).
That being said, some research also suggests that frozen produce may retain its antioxidant activity despite the loss of water-soluble vitamins (6, 7).
Bottom Line:Blanching results in a loss of antioxidants, B-vitamins and vitamin C. However, nutrient levels remain fairly stable after freezing.
Shortly after harvesting, fresh fruits and vegetables start to lose moisture, have a greater risk of spoiling and drop in nutrient value.
One study found a decline in nutrients after 3 days of refrigeration, when values fell to levels below those of frozen varieties. This is most common in soft fruits (8).
The vitamin C in fresh vegetables begins to decline immediately after harvesting and continues to do so during storage (2, 5, 9).
For example, green peas have been shown to lose up to 51% of their vitamin C during the first 24–48 hours after harvesting (9).
In vegetables stored chilled or at room temperature, antioxidant activity declined (5).
However, although vitamin C can be easily lost during storage, antioxidants like carotenoids and phenolics may actually increase.
This is possibly due to continued ripening and is seen in some fruits (8, 10).
Bottom Line:Certain vitamins and antioxidants begin to decline immediately after harvesting. Therefore, it’s best to eat fresh fruits and vegetables as soon as possible.
Freshly picked fruits and vegetables straight from the farm or your own garden are of the highest quality.
However, if you are shopping at the supermarket, frozen produce may be equal to, or in some cases, even more nutritious than fresh varieties.
At the end of the day, frozen fruit and vegetables are a convenient and cost-effective alternative to fresh options.
It’s best to choose a mix of fresh and frozen produce to ensure you get the best range of nutrients.
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.