Frozen Vegetables vs. Fresh: Which Is Healthier?

Vegetables are packed with essential vitamins and nutrients and are tied to a host of health benefits, including a reduced risk of heart disease, obesity, type 2 diabetes, and cancer.

 But according to the current Dietary Guidelines, the overwhelming majority of American adults don’t get the recommended amounts, with 90 percent falling short on vegetables and 80 percent on fruit. The guidelines recommend eating the equivalent of 2.5 cups of vegetables per day.

Frozen vegetables offer a convenient and inexpensive way to meet these goals, but you may be wondering how they compare nutritionally to their fresh counterparts. We asked diet and nutrition experts about the health benefits of frozen vegetables vs. fresh, the best ways to use each, and techniques for freezing your own vegetables at home.

Frozen Vegetables vs. Fresh: Nutrition

Vegetables, fresh and frozen, are rich in a variety of nutrients, including:

  • Vitamin A
  • Vitamin C
  • B vitamins
  • Fiber
  • Calcium
  • Magnesium
  • Potassium
  • Iron
  • Vitamin K
  • Vitamin E
“Contrary to popular belief, research supports that there is no significant difference in nutrient density between fresh and frozen vegetables,” says Grace Esler, RD, a registered oncology dietitian at the RUSH MD Anderson Cancer Center in Chicago. A nutrient comparison study that measured levels of vitamin C, folate (vitamin B9), and trans-beta-carotene (a form of vitamin A) in fresh and frozen vegetables found no significant differences.

“Another study demonstrated that some of the frozen vegetables that were studied had even higher retention of vitamin C, riboflavin (in broccoli and peas), and vitamin E than their fresh counterparts, and lower retention of beta-carotene (a precursor of vitamin A), although these differences were not significant,” Esler says.

 One potential reason frozen vegetables may be higher in some nutrients is because they are frozen just after harvesting, when their nutrients are at their peak. Normally, enzymes in fresh vegetables lead to spoilage and degradation of nutrients over time, says Shannon O’Meara, RD, a registered dietitian with Orlando Health. “The freezing process inactivates the enzymes to preserve the vegetables’ nutrients,” she says.

In some cases, certain techniques used to process vegetables for freezing may affect the nutrients; if, for example, the vegetables are heated, it may lead to a slight loss of vitamin C and the B vitamins, but for the most part, the nutrients in frozen vegetables remain stable, O’Meara says.

Frozen Vegetables vs. Fresh: Health Benefits

Nutrient-dense vegetables — both fresh and frozen — are tied to a number of health benefits, Harvard Health Publishing notes, including management of high blood pressure; reduced risk of heart disease, stroke, type 2 diabetes, and cancer; and improved digestion, as well as protective benefits for vision.

Vegetables can also help with weight loss and weight management. “Vegetables are a high-volume yet low-calorie food, which makes them helpful for weight loss and weight control,” Esler says. “Research has consistently demonstrated that high vegetable intake equals a reduced risk for weight gain, especially central fat stores measured by waist circumference.”

Vegetables are also a good source of fiber, which helps you feel full, and can help act as what Rebecca Beaudoin, RDN, an outpatient oncology nutrition therapist at Nebraska Medicine, calls “natural portion control” to aid with weight management goals. And nonstarchy vegetables (those other than potatoes, peas, corn, and winter squash) tend to provide fiber for few calories. For that reason, says O’Meara, aim to fill half your plate with nonstarchy vegetables like broccoli, tomatoes, bell peppers, radishes, carrots, green beans, spinach, or mushrooms.