Why are frozen vegetables better than canned?

Yikes! Americans aren’t eating enough fruits and vegetables. An easy way to keep your kitchen stocked with healthy meal options is to add frozen and canned produce to your pantry. This can also ensure you always have nutritious options available—on a budget!

A question we often hear is, “Are frozen and canned foods as healthy as fresh produce?” The short answer: yes!

Frozen and canned products have a longer shelf life than fresh produce, are just as tasty, and can be used in many ways. The nutritional content doesn’t change much with frozen and canned produce, but they may cook a little differently because the water content changes.

Let’s compare the difference between fresh, frozen, and canned fruits and vegetables.

Fresh Produce

The advantage to fresh produce is that you can cook and eat the produce any way you like best! You can eat them raw (fresh), baked, sautéed, steamed or even blended in a smoothie. Plus, fresh produce is more portable—making easy snacking a breeze!

TIP! Try new-to-you fresh produce according to what’s in season! This will ensure you’re always getting a wide range of yummy nutrients all year long.

Shelf Life:

The shelf life for fresh produce can be tricky to calculate. It varies for each produce item and depends on if it’s stored properly. There are guides to help you determine the best time to enjoy fresh produce and how and where to store fresh foods.

Frozen Produce

Is it Nutritious?

Yes! Frozen fruits and vegetables are packed at peak freshness. This means all the nutrients are locked in at the time of freezing and packaging.

Shelf Life:

• Frozen vegetables should be eaten within 8 months of purchase.

• Frozen fruit should be eaten within 12 months of purchase (4–6 months for citrus fruits).

Canned Produce

Is it Nutritious?

Yes! Canning fruits and vegetables locks in the nutrients at the peak of freshness—or at the time of canning, if you’re canning yourself. Canning produce can even make the nutrients easier for your body to absorb the nutrients. This is the case with canned beans and tomatoes. Plus, canned produce can help families who are on a budget!

Shelf Life

• High acidic foods like tomatoes are best within 18 months

• Low acidic foods like meat or vegetables are best within 2–5 years

• Home-canned foods should be used within 1 year

For healthier options, make sure to choose canned fruit that is stored in 100% juice. Avoid options canned in light or heavy syrup—that’s code for extra sugar!

Safety tip! Never eat food from cans that are leaking, bulging, badly dented, have a foul odor, or spurt liquid when opening. This can be a sign of a bacteria that causes botulism, which can make you extremely sick.

Remember—fruit and vegetables are always a good idea. Include fruits and vegetables in your diet, whether they are fresh, frozen, or canned! Don’t be afraid to try something new and change up what you’re eating day-to-day. The more variety the better your chance of getting all the nutrients you need!

Sources: Have a Plant, Have a Plant, USDA, Academy of Nutrition and Dietetics, American Heart Association

Frozen and canned fruits and vegetables aren’t as good for you as fresh?

WHAT THEY’RE SAYING
Fresh fruits and vegetables are better for you than canned or frozen because the processing removes all the nutrients.

WHAT WE KNOW

The nutrient content of canned and frozen fruits and vegetables is comparable to fresh and, in some cases, it may be higher than fresh. Produce to be canned or frozen is processed immediately after harvesting, so nutrient losses after picking are minimal. The canning or freezing process may cause some loss of nutrients which can vary by nutrient. Generally, these losses are small and are not substantially different than losses that may occur at home. Depending on the produce item, canning and freezing may actually preserve some of the nutrient value and can even increase the availability of some nutrients to the body.

HOW DO WE KNOW THIS?

The nutrient content of all forms of fruits and vegetables has been analyzed and reported for nutrition databases. A recent study that looked at the nutritional value of fresh, frozen, and canned fruits and vegetables concluded that each can contribute to a healthy diet. Canning locks in the nutrients at their peak of freshness, and they have a long shelf life. Frozen fruits and vegetables are also packed at their peak of freshness, but do have a shorter storage life than canned. Frozen vegetables should be consumed within 8 months of purchase, and frozen fruits should be used within 12 months of purchase (4-6 months for citrus). Further, including frozen and canned in the diet can increase the variety of fruits and vegetables in the diet since some items may not be widely available as fresh. Canned, frozen, and fresh produce are equally economical depending on the time of year and the specific fruit or vegetable. However, canned and frozen fruits and veggies are more economical choices if you find your fresh produce spoiling before you can eat it.

 

OUR ADVICE

A diet should include a variety of fruits and vegetables. Including canned and frozen forms of fruits and vegetables (as well as dried and 100% juice) can increase the variety in the diet as well as add interest to meals and snacks. Including only one form of fruits or vegetables over another ignores the benefits that each form provides and limits choice. Explore your supermarket and see what new food experiences await you.