Fruit and vegetables are a powerful source of antioxidants and a vital feature of an anti-inflammatory diet.
But does form matter when it comes to vegetables and fruit?
Are frozen and canned vegetables and fruit a healthy, shelf-stable, and affordable option?
Are there any risks to consuming canned foods?
In this article, I will share how freezing and canning affect the nutrients in vegetables and fruit, concerns over bisphenol A (BPA) in canned products, the best options in each form, and tips for using canned and frozen options.
Facts about Vegetable and Fruit Intake in America
Vegetables and fruits contain vitamins C and A, antioxidants, and fiber, which makes them a cornerstone of a healthy anti-inflammatory diet.
Consuming higher amounts of vegetables and fruit is linked to a lower incidence of heart disease and obesity, among other preventive health benefits.
Plus, the fiber from whole fruits and vegetables keeps you full longer!
Despite their benefits, according to the Centers for Disease Control and Prevention (CDC), only 10% of Americans consume the recommended 2 to 3 cups of vegetables daily, and only 12.3% consume the recommended 1.5 to 2 cups of fruits daily.
Incorporating frozen or canned versions of vegetables and fruits may help you meet the daily recommendations, improve your health, and reduce inflammation. Canned and frozen options can be more affordable, shelf-stable, and available year-round.
Keep reading to learn how frozen and canned options stack up to fresh ones.
Does Freezing Vegetables and Fruit Affect Their Nutrition?
All types of food processing and cooking affect nutrition. Food processing is any change from the raw food to the final product you eat.
Heating, cooking, freezing, and drying can destroy (or reduce) some vitamins and minerals. Removing the peels of fruits and vegetables also removes some of the beneficial phytochemicals and fiber.
We are interested in how much, or to what extent, freezing and canning affect the nutrients in vegetables and fruit and whether that change impacts the form you choose to eat.
Freezing can reduce some of the micronutrient (vitamins and minerals) levels, specifically water-soluble vitamins like vitamin C and folate.
Specific processing techniques, like quick or flash freezing, can retain more nutrients to combat this. Fruits and vegetables are picked at peak ripeness and nutrient levels and frozen within a few hours, locking in the nutrients.
On the other hand, fresh vegetables are picked before peak ripeness and nutrient levels, then travel to your local store and wait in your refrigerator until you eat them. Fresh vegetables lose nutrients after being picked.
The freezing techniques also maintain the foods’ flavor, color, and texture, making them ready to eat and helping reduce bacteria on the fruits and vegetables.
Does Canning Vegetables and Fruit Affect Their Nutrition?
Canning is another form of processing that uses heat to preserve food for long-term storage and consumption.
Research shows that fiber levels are retained during canning, and heating could help make the fiber easier for the body to digest. Vitamin A, folate, and vitamin C maintain similar levels (or even higher levels) to fresh vegetables that remain constant for the canned food’s 1 to 2-year shelf life.
Canned vegetables are picked at peak ripeness and nutrient levels and processed into the canned form the same day to lock in the nutrients and taste. Canned fruit is slightly lower in nutrients than fresh, but it can be an affordable and realistic option to consume year-round when you otherwise wouldn’t eat fruit.
Canned vegetables can be up to 20% cheaper than fresh, whereas fruit is comparable in price, whether canned or fresh. Canned vegetables can be up to 50% lower than frozen alternatives. Below, I will detail which options retain the most nutrients and share which ones generally cost less.
Canned fruits and vegetables are ready to eat or require simple heating. They can be a quick, affordable, and helpful addition to meals.
Choose no-salt versions of canned vegetables and fruit packaged in water or 100% juice instead of syrup for optimal nutrients.
What About BPA (Bisphenol A) in Canned Products?
BPA is a chemical used in the coating inside canned foods (and in other products), and it can leach into the food inside the cans. In the past, canned food was a primary source of BPA.
BPA can disrupt natural hormone levels, leading to serious health problems. It is also called an endocrine-disrupting chemical that can cause problems even at small doses.
Today, about 95% of food and drink cans are made without BPA. In 2017, about 38% of cans still contained BPA linings, but by 2019, only 4% contained BPA linings from four large national retail chains. Most canned foods from outside the United States (ethnic canned foods) still contain BPA.
Check your canned products to ensure you are purchasing BPA-free cans. Most major food chains sell BPA-free cans.
Nutrition Comparison of Fresh, Frozen, and Canned Vegetables and Fruit
Check out the table below with detailed explanations of how the form affects the nutrients in fruits and vegetables.
A good book source that explains what varieties to purchase in further detail is “Eating on the Wild Side” by Jo Robinson. She also provides a shopping list of the varieties of vegetables or fruits to buy and grow.
| Fresh | Frozen | Canned | |
| Vitamin A | Fresh versions picked at peak ripeness and nutrient levels from your garden or farmer’s market would be highest. Fresh contains its highest vitamin levels if consumed within 5 days of purchase. | Frozen vegetables and fruit retain more than 90% of these nutrients, and some types retain all of them. | Canned foods contain similar vitamin A levels to fresh foods. However, canned pumpkin, carrots, collard greens, spinach, and sweet potatoes have higher vitamin A levels than fresh. |
| Vitamin C | Some vitamin C is lost but retained in the liquid in the can. | ||
| Folate | Same | Same | |
| Fiber | Same | Same | Same, but possibly easier to digest. |
| Antioxidants | Eat berries right away for optimal levels. Other fruits and vegetables maintained antioxidant levels for about seven days. | Flash-frozen berries are as nutritious as fresh berries. You can consume them in smoothies or quickly thaw them in the microwave. | Tomato paste, sauce, and diced tomatoes have higher levels of lycopene (an antioxidant) than fresh or frozen tomatoes. Canned and frozen corn maintain antioxidants. Canned blueberries have more antioxidants than fresh blueberries. Most other vegetables lose antioxidants (19 to 48% loss) with canning. |
| Shelf-Life | Consume within 5 days | Up to 1 year | 1 to 2 years, maybe longer (5 years) |
| Cost | Fresh vegetables cost more than canned and sometimes more than frozen vegetables. Fresh fruit (if in season) is generally cheaper than frozen or similarly priced to canned fruit. | Frozen tends to be higher than fresh, except for peas, green beans, turnip greens, and spinach. In the off-season, frozen berries are cheaper. | Canned vegetables are the lowest cost,up to 20% less than fresh and 50% less than frozen. Canned fruit is comparably priced (and sometimes higher for berries) than fresh. |
| How long are nutrients stable? | Lose nutrients after 5 to 10 days of storage in the refrigerator and are similar to frozen and canned versions after 5 days. | Around 8 to 12 months, research supports stable levels at 3 months. | 1 to 2 years still maintained stable nutrient levels, could be longer. |
Best Frozen and Canned Vegetables and Fruits to Buy
If your budget allows and you have time to prepare fresh vegetables and fruits, they do taste the best. Even better, if you can grow your own, for optimal nutrients and taste. For those looking for tips on which versions are nutritionally close to fresh, the list below is based on the retention of nutrient levels and their cost.
Best Frozen Vegetables and Fruits
- All frozen vegetables retain nutrient levels, and the least expensive are peas, green beans, turnip greens, corn, and spinach.
- Frozen vegetables tend to cost more than canned and fresh vegetables, but they are great no-prep additions to soups, casseroles, and mixed dishes.
- Frozen berries (blueberries, raspberries, and blackberries) retain their nutrients, are typically lower in price, and taste better when fresh berries are not in season.
- Quick tip: Pick berries in the summer at local farms, then wash and freeze them immediately for use throughout the year. These will be loaded with nutrients and cost less than at the store.
- Other frozen fruits retain their nutrients but cost more than canned or fresh fruit.
Best Canned Vegetables and Fruits
- Use low-sodium or no-added-salt varieties of canned vegetables.
- Tomato paste, sauce, and diced tomatoes have higher nutrient levels and cost less than frozen or fresh tomatoes. Canned corn maintains nutrient and antioxidant levels.
- Choose fruit packaged in water or 100% fruit juice over those packaged in sugary syrup (excess sugar is inflammatory).
- Almost all canned fruit costs the same or more than fresh fruit. Watch for sales on canned fruit and then stock up.
- Consider keeping more affordable canned fruit (peaches, pineapples, apricots, and pears) on hand for a quick fruit addition to your meals. Canned fruit requires no prep and may help you meet your daily fruit needs.
- Canned blueberries have more antioxidants than fresh blueberries but cost more.
One way to stretch your time between grocery shopping and boosting your nutrients is to use fresh, frozen, and BPA-free canned vegetables and fruits.
Prepare meals with fresh produce the first couple of days after grocery shopping. Then, switch to frozen and BPA-free canned vegetables or fruits for the latter half of the week. This can help save time and money with a once-weekly grocery shopping trip.
You can reap the health benefits of each and enjoy meals that work best with each type of vegetable or fruit.
5 Tips on How to Use Canned and Frozen Vegetables and Fruit
Use my printable anti-inflammatory foods lists (PDF) alongside the list above of the most affordable and nutritious canned or frozen produce to determine what you will buy fresh, frozen, and canned.
Here are some tips on how to enjoy canned or frozen vegetables and fruit:
- Use frozen blueberries in smoothies or oatmeal to enjoy fruit year-round.
- Keep some canned fruits in water or 100% juice (pears, peaches, or pineapples) on hand for times when you are out of fresh fruit.
- Add frozen stir-fry vegetable blends to a chicken and sauce and serve over whole-grain rice. These no-prep vegetables save time and help you eat more vegetables.
- Use mixed, diced vegetables (corn, green beans, and carrots) to quickly boost the vegetables in a soup, stew, or mixed dish like pasta or casseroles.
- Keep tomato paste, sauce, and diced tomatoes in your pantry to make spaghetti, chili, soups, and stew. Whenever possible, I add a couple of tablespoons of tomato paste to a recipe to boost the antioxidant content from lycopene.
Takeaway
Frozen and canned vegetables and fruits can help you meet the recommended 2 to 3 cups of vegetables daily and 1.5 to 2 cups of fruits daily.
Consuming a mixture of fresh, frozen, and canned produce can save money and time while helping you meet nutrient and antioxidant levels.
Frozen vegetables and fruits maintain at least 90% of their original nutrient levels. Canned vegetables also maintain their vitamin and mineral levels, whereas canned fruit loses slightly more vitamin C and some B vitamins.
Fresh produce loses nutrients after 5 to 10 days of storage in the refrigerator, making them similar to frozen and canned versions after 5 days.
Opt for a balance. Buy fresh fruit and vegetables in amounts you can consume in less than five days, and use frozen and canned options from the list above to round out your meal plan for the rest of the week.
Read more about the benefits of anti-inflammatory eating for all ages and how to eat healthy on a budget!
Let’s get UNstuck and stay UNstuck!