Do Canned and Frozen Fruits and Vegetables Have Fewer Nutrients?

While we love fresh fruits and vegetables, they aren’t always readily available. It’s hard to find fresh asparagus and strawberries after June, just as local tomatoes and sweet corn aren’t typically available before midsummer.

That’s why we often turn to canned and frozen versions when our favorite ingredients aren’t an option.

However, many of us have probably heard the rumor that fresh fruits and vegetables always contain more nutrients than their preserved counterparts. Luckily, a study has officially disproved that theory.

See more: Preserving Produce: Storing and Freezing

Though fresh produce does contain more vitamins and nutrients when first picked, that nutritional value deteriorates over time. And depending on how far your food came from – especially during winter months when fresh fruits and vegetables aren’t readily available in the majority of the U.S. – you’ll typically find canned or frozen produce contain equal amounts or even more nutrients.

“Frozen vegetables are just as nutrient-rich as fresh,” registered dietitian Kim Galeaz explains. “They’ve been frozen and packed immediately after harvesting, and that means all the nutrients are retained.”

See more: Preserving Berries: How to Freeze Fresh Fruit

Canned fruits and vegetables can lose some nutritional value, according to the New York Times, but overall, the nutrients in canned produce remain relatively stable due to protection from the deteriorating effects of oxygen. Researchers at the University of California-Davis published a report about this topic in The Journal of the Science of Food and Agriculture, in which they stated: “Fresh fruits and vegetables usually lose nutrients more rapidly than canned or frozen products. Losses of nutrients during fresh storage may be more substantial than consumers realize.” They also noted that nutrition labels on fresh produce may be inaccurate, as a result of the nutrient loss.

So, take advantage of what’s in season now, but rest assured that canned and frozen produce remain healthy, nutritious options all year round.

See more: Home Canning and Pickling Basics