January 2025 What’s Best, Fresh Frozen or Canned Vegetables?
By KRNC staff
Happy New Year and welcome to 2025!
This season marks a time in which we often begin to settle back into life’s rhythms and renew our focus on wellbeing. During this season, nutrition usually becomes a popular topic and veggies come back in vogue, evoking the age-old question, “which is healthier: fresh, frozen, or canned veggies?” Ready to settle this debate once and for all? Read on!
Before jumping into the debate, let’s chat about why veggies are so important for our health. Veggies are loaded with essential vitamins and minerals that help our bodies function at their best, including vitamins A, B, C, E, and K, and minerals such as potassium, magnesium, calcium, and iron. Veggies are also rich in dietary fiber, which supports digestion, promotes gut health, helps in the management of blood sugar, and boosts mealtime satiety.
Perhaps one of the most fascinating aspects of vegetables is their array of vibrant colors. Did you know that each color represents a different plant compound with its own unique health benefits, helping our bodies fight stress and disease? With all of these incredible benefits, it’s no surprise that a diet rich in veggies is associated with a reduced risk of chronic conditions like diabetes, cancer, heart disease, and stroke.
Are you wondering just how many veggies you need to eat to reap their benefits? According to the Dietary Guidelines for Americans, adults should aim to eat at least 2 ½ cups of vegetables each day. Now, if you know how many veggies to consume, what is the best form to consume them in—fresh, frozen, or canned? Does it really matter?
Is there a difference between fresh, canned and frozen vegetables?
Fresh, frozen, and canned veggies have different amounts of nutrients, or what we call “nutritional value”. When they’re picked, fresh veggies are the most nutrient-rich, but they slowly lose some nutrients over time, especially if they aren’t stored properly or undergo days of transportation before hitting the grocery stores. Many fresh veggies also have a shelf life of only days before they are unsafe or undesirable for consumption (if you’ve inadvertently cooked up some old veggie soup in your crisper drawer, you are likely familiar with this idea).
In contrast, frozen veggies are frozen at their peak of ripeness, meaning they lock in most of their vitamins and minerals. There’s a common misconception that frozen veggies are less healthy because they’re “processed.” However, freezing vegetables actually helps maintain their nutritional value. Processing frozen vegetables includes the following steps: veggies are picked, cleaned, and then briefly heated in boiling water or steam to preserve color, texture and nutrients, and then are cut before being frozen and packaged. So sure, they undergo a set of steps (a process) to undergo freezing, but it does not mean that they are altered in a major way or contain any additives. (Note: this concerns simple frozen vegetables. Any frozen vegetables that include a sauce or seasoning do contain added ingredients, so it can be helpful to shop for low-sodium choices and simple ingredient lists.)
Similar to frozen veggies, canned vegetables undergo a simple process to preserve them. They are picked at their peak of freshness, cleaned and cut, quickly heated in boiling water, packed in a can with a liquid such as water or juice, sealed, and then boiled and cooled to prevent spoilage. This allows them to remain shelf-stable for up to five years! Unfortunately, canned options are often the most stigmatized form of veggies due to circulating myths that they are somehow void of nutrients. In reality, the canning process has a negligible effect on the minerals, fiber, and vitamin A, E, and K vitamin content of veggies. While some vitamins such as B and C may be reduced, many canned veggies are still rich in these nutrients. Beyond just maintaining nutritional value, canned veggies even boast a unique benefit! Because canned veggies are exposed to heat during processing, certain antioxidants in the veggies actually become more available for our bodies to use. A fantastic example of this is canned tomatoes that become rich in lycopene, an antioxidant linked to protection against heart disease and some cancers. Just as mentioned with frozen veggies, it is beneficial to shop for canned veggies that are listed as low-sodium or no-salt added on the label. Canned vegetables can be a valuable addition to your pantry, providing convenience, a long shelf life, and essential nutrients, making them a worthy choice alongside fresh and frozen options.
What are the benefits of frozen and canned vegetables?
- Nutrient content: As mentioned, frozen and canned veggies are often picked at their peak of freshness and retain much of their fiber, vitamins, and minerals – sometimes even more than fresh veggies that have been sitting on store shelves for days.
- Affordability: Frozen and canned veggies are typically less expensive than their fresh counterparts, especially since they’re not affected by seasonality. Plus, you can buy them in bulk and store them for months, reducing grocery costs.
- Convenience: Most frozen and canned vegetables come pre-washed and pre-cut, saving you time in the kitchen. With minimal prep, you can easily add them to meals, helping you hit that daily veggie goal of 2 ½ cups without as much effort.
- Storage/zero waste: Frozen and canned veggies last much longer than fresh ones, reducing the chances for spoilage and waste. With proper storage, you can keep frozen veggies for up to one year, and canned vegetables for up to five years (though always check the expiration date to be sure).
How do I make tasty frozen and canned veggies?
We’re glad you asked! Here are our favorite ways to use frozen and canned veggies throughout meals:
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Add thawed broccoli or frozen bell pepper and onion blends to breakfast bakes or egg scrambles
- Add canned veggies, such as no-salt-added canned beets or carrots into your favorite hummus recipe to make a colorful dip!
- Air fry frozen veggie blends – with enough time they will brown and crisp up if you do not enjoy them steamed
- Sauté frozen veggies in oil over medium high heat without a lid. The oil helps transfer heat, and when left uncovered excess moisture will evaporate so that they become golden brown and take on a more complex, sweet flavor
- Add frozen or canned veggies to homemade or store-bought soups to boost their fiber and nutrient content
- Check out our recipe of the month for Frozen Veggie Mac and Cheese! (You can also use canned veggies in this recipe!)
- Add flavor to your cooked frozen or canned veggies with a drizzle of lemon juice or balsamic, a sprinkle of Parmesan cheese, and a dash of Italian herb seasoning
Fresh vs. frozen vs. canned, what’s the bottom line?
When it comes to getting your daily servings of veggies fresh, frozen, and canned vegetables are excellent options. Fresh veggies – especially when in season – are flavorful and can be affordable. On the other hand, frozen and canned veggies are convenient, easy to store, and can be affordable year-round (even in January!).
Ultimately, the best choice depends on your personal needs, preferences, and cooking style. You can even use all forms of veggies to keep your meals varied and enjoyable. No matter which version you choose to use, increasing your daily veggie intake is an effective way to support your health and keep your mealtimes vibrant.
Happy veggie eating in 2025!
More Information
For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!