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
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
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.
Frozen vegetables can be a convenient way to meet that quota, but you will want to check labels carefully to make sure you’re not getting any unwanted calories or preservatives. “When choosing frozen vegetables, to ensure that the nutritional value is equivalent to fresh vegetables, you want to ensure that it is not canned or frozen in any sauces or seasonings as that can be a hidden source of saturated fat, added sugar, or sodium,” O’Meara says.
Frozen Vegetables vs. Fresh: Other Benefits
In addition to being nutritionally equivalent to fresh vegetables, the shelf life and cost of frozen vegetables is also something to consider.
“Frozen vegetables are often less expensive than their fresh counterparts and can last up to 12 months if stored properly,” Esler says. The convenience of frozen vegetables is also something you may want to take into account, as most of the washing, chopping, and preparation has been done ahead of time. But ultimately, how you intend to eat your veggies may determine whether you buy frozen or fresh.
“I would consider my general meal prep and planning time,” Beaudoin says. “If I have very little time to prep a vegetable before a meal or snack, then frozen might be an easier way to increase the vegetables in my diet. If you like a crisp texture or need a firm texture to hold up to a dip, then purchasing raw would be a better option.”
Finally, seasonality is a variable when deciding between fresh and frozen veggies. “For example, corn would be best to purchase fresh during peak harvest season — late summer, early fall — but during off seasons like winter and spring, frozen would offer a higher quality product,” Esler says.
Best Vegetables to Cook Fresh vs. Frozen
Preparing frozen vegetables can be very similar to cooking with fresh vegetables. “Cooking frozen vegetables is quite versatile,” Beaudoin says. “You can steam, sauté, roast, air fry, or microwave, but be careful not to overcook, as you will lose texture.”
Cooking Tips for Frozen Vegetables
Meal prep with frozen vegetables can be a great time saver for recipes. “Frozen diced onion, carrots, celery, and aromatics like garlic and ginger can easily go from freezer to heated pot or saucepan for the basis of any stovetop soup, pasta or stir-fry,” Esler says. “Frozen corn, peas, and edamame can be covered in water in a microwave-safe bowl and microwaved for a few minutes.” Frozen cauliflower, broccoli, green beans, and sliced carrots can similarly be steamed in the microwave or over a pot of boiling water.
“Personally, I love freezing excess dark leafy greens like spinach or kale for convenient use in smoothies, soups, pastas, quiches, or dips,” Esler says. “I also freeze clean excess vegetable scraps to make homemade vegetable stock at home.”
How to Freeze Fresh Vegetables
If you’d like to freeze your own vegetables at home, there are a few simple steps to follow.
“Freezing vegetables at home is an easy and fantastic way to prolong the shelf life of the product and minimize food waste,” Esler says. “It’s especially useful in keeping a fresh vegetable that won’t be eaten soon from wilting or going bad.” She recommends the following techniques for freezing vegetables.
- Prep the vegetables. Wash, dry, peel, if necessary, and cut them into the form you want to use, such as grated, minced, diced, or strips.
- For vegetables like cauliflower, broccoli, carrots, and green beans, blanching the vegetables (adding them briefly to boiling water and then transferring them to an ice bath to stop the cooking) helps preserve their bright color and cuts down on final cooking time.
- Use a freezer-safe bag or container and lay prepped vegetables in a single flat layer so they won’t stick or clump when they are frozen.
- Consider using an ice cube tray or mold to freeze minced aromatics like garlic, ginger, or turmeric root. You can prep and freeze in 1–2 tablespoon servings to use in recipes.
- Sliced green onion can be frozen for a quick topping to stir-frys, rice bowls, and noodle dishes. You don’t need to reheat them, because they thaw almost instantaneously in a hot dish.
The Takeaway
There’s little nutritional difference between fresh and frozen vegetables, and both offer an array of health benefits, including weight management and a lowered risk of chronic diseases. Frozen veggies also come with the added benefits of convenience, affordability, and a longer shelf life, and it’s not difficult to freeze your own vegetables at home to preserve them and minimize food waste. When deciding whether to buy fresh or frozen vegetables, consider these factors in addition to seasonality and the snacks or meals you’ll be prepping.
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