Explore the Nutritional Benefits of Fresh, Frozen, & Canned Vegetables
Fresh, frozen, and canned vegetables each have advantages and drawbacks. Understanding the differences can help you make informed choices to boost your vegetable intake.
Culinary Medicine
“Eat your vegetables.” Your mother probably told you that repeatedly when you were growing up. A diet rich in vegetables can lower blood pressure and reduce the risk of heart disease, stroke, obesity, and some types of cancer.[1] Yet, only about one in ten of American adults eat the recommended amounts of vegetables; the equivalent of about 3 cups per day.[1,2] Why? Some say it’s hard to find fresh vegetables, some say they cost too much and they spoil too quickly, and others feel they don’t have the time or know-how to prepare them well.[3] But, expanding your choices beyond fresh to include frozen and canned vegetables offers a convenient, nutritious, and economical alternative to boost your vegetable intake.
Is Fresh Best?
We typically think of fresh produce as the healthiest choice and that is likely true if you are choosing a locally grown vegetable when it is in season. Vegetables begin to lose vitamins as soon as they are picked, so buying them close to home means losses that occur during shipping and storage are minimized. But we do not always have access to local produce. Fresh vegetables may be hard to find and expensive in areas of the country where winter limits the growing season and in urban areas where grocery stores and farmer’s markets are scarce.[4] Also, not everyone has the time and money to find and purchase locally grown produce. If you are fortunate enough to bring home fresh local produce, you need to consume it as soon as possible; produce that is bought fresh but sits in your refrigerator for weeks, is no longer fresh.
What About Frozen?
Frozen vegetables have many advantages over fresh. They are more convenient to buy and don’t continue to lose quality or nutrients once you get them home; frozen vegetables can be stored for 8 to 12 months before quality begins to decline.[5] In some cases they may even be nutritionally superior because the vegetables are harvested ripe, when they are at peak nutrient content, and frozen within hours of harvest.[6] In contrast, the “fresh” vegetables we see in the supermarket are often harvested before they’re ripe, transported long distances, and spend time in storage before they appear on the grocery shelf. Frozen vegetables are also more economical – they cost less to purchase, and we are less likely to have to discard them uneaten because we did not have time to prepare them before they spoiled. A downside is that freezing and thawing can change texture, so frozen vegetables do not always have the crisp feel and appearance of fresh ones. [6]
Benefits of Canned
We tend to think of canned as less nutritious but there is evidence that people who eat more canned foods tend to have a higher intake of vegetables and certain nutrients compared to people who eat fewer canned goods.[7] Although the canning process does destroy some water-soluble vitamins, the mineral, fat-soluble vitamin, and fiber content remain relatively unchanged. In some cases, the heat of canning increases the antioxidant content of canned vegetables. For example, more of the antioxidant lycopene is available for absorption from canned tomatoes than from fresh ones. However, as with frozen vegetables, canned products can lose their crispness during processing. Canned foods are generally cheaper, available year-round, and can be stored for several years so they do not go bad before you eat them.[8]
Making Wise Choices
Fresh can be best – when affordable and purchased in season at peak flavor and nutrient content. But fresh vegetables can be expensive and aren’t always so fresh: those we see in the supermarket have often been transported long distances and spend time in storage before and after they reach the grocery store and then again in your home before you eat them. These factors can make frozen and canned better choices; they are generally less expensive and maintain nutrients and quality longer in your home.[9] In addition, there are many options available that include interesting combinations and added flavors to make preparation easier. One caveat is that these products may contain added sugar, salt, or saturated fat, nutrients that we should be limiting in our diets. For example, canned baked beans contain added sugars, canned peas and green beans are usually high in salt, and frozen broccoli may include saturated fat if it is packaged in a cheese sauce.[10] But canned and frozen products also come with a Nutrition Facts label, which prominently lists these nutrients so you can see at a glance how much your choices contain.
The bottom line is, eat your vegetables. Try to fill half of your plate with veggies at lunch and dinner. Or intersperse them throughout the day. Add some frozen peppers to your eggs in the morning, slip frozen kale into your smoothie, snack on fresh carrots before dinner, and add some canned corn to your bowl of soup. Fresh, frozen, and canned vegetables all boost the variety and nutrient content of your daily diet.
Try these healthy vegetable recipes
References
[1] Zucchini - World Food Map. Worldfoodmap.org. Published 2024. Accessed January 7, 2025. https://www.worldfoodmap.org/food-groups/other-vegetables/food/zucchini
[2] Zucchini History - Where Did Zucchini Come From? Vegetablefacts.net. Published 2024. https://www.vegetablefacts.net/vegetable-history/zucchini-history/
[3] Moulton M. Zucchini vs. Summer Squash: Are They The Same? What’s The Difference? Epic Gardening. Published January 15, 2022. Accessed January 7, 2025. https://www.epicgardening.com/zucchini-vs-summer-squash/
[4] Records GW. Longest zucchini/courgette. Guinness World Records. Published May 9, 2018. Accessed January 7, 2025. https://www.guinnessworldrecords.com/world-records/longest-zucchini-courgette
[5] Martínez-Valdivieso D, Font R, Fernández-Bedmar Z, et al. Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects. Nutrients. 2017;9(7). doi:https://doi.org/10.3390/nu9070755
[6] Petre A. 12 Health and Nutrition Benefits of Zucchini. Healthline. Published February 19, 2019. https://www.healthline.com/nutrition/zucchini-benefits
[7] Kaushik U, Aeri V, Mir SR. Cucurbitacins - An insight into medicinal leads from nature. Pharmacogn Rev. 2015 Jan-Jun;9(17):12-8. doi: 10.4103/0973-7847.156314. PMID: 26009687; PMCID: PMC4441156.
[8] Raman R. Can You Eat Raw Zucchini? Healthline. Published April 15, 2019. Accessed January 7, 2025. https://www.healthline.com/nutrition/can-you-eat-zucchini-raw#safety
[9] The 9 Best Ways to Cook Summer Squash. Better Homes & Gardens. https://www.bhg.com/recipes/how-to/cook-with-fruits-and-vegetables/summer-squash/
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