If you’re confused as to whether fresh or frozen produce is healthier, you’re not alone. This is a popular debate in the health community; however, the nutritional differences are not as stark as you may think. Here is everything you need to know about fresh vs. frozen fruits and vegetables.

What’s the difference between fresh and frozen fruits and vegetables?

Fresh fruits and vegetables have been picked or produced recently and have not been processed through freezing, canning, or preserving, nor have they spoiled in any way, while frozen fruits and vegetables have been processed by reducing their temperature to below freezing.

Fresh fruit and vegetables come to be “fresh” in two ways: vine-ripened or postharvest-ripened ⁽¹⁾. While smaller farms may allow their produce to grow to peak ripeness (i.e. vine-ripened) to be sold at farm stands or farmers’ markets, larger farms may pick their produce before fully ripe and allow it to ripen fully during transport to grocery stores.

Frozen fruits and vegetables are considered forms of minimally processed food. While this is often considered a bad thing, the freezing process is simply a form of food preservation that helps to extend shelf life and, in many cases, preserve the nutritional value of the food.

In general, frozen fruits and vegetables are typically vine-ripened, picked at peak freshness, undergo minimal processing, and immediately frozen.

The Science of Freezing Foods

Freezing is a simple and low-cost method of preserving food. Like other methods of food preservation, such as drying, pickling, and fermenting, freezing food increases access to seasonal produce; however, unlike other methods, it can be done without the addition of sugar, salt, or bacteria.

Once harvested, fresh fruits and vegetables continue to undergo chemical changes that can cause spoilage and deterioration of the produce and its micronutrients. Fresh produce contains enzymes that cause color, flavor, and nutritional value to change over time, however, they can be inactivated through freezing and other processing to ensure they have a much longer shelf life.

For instance, blanching vegetables before freezing can help deactivate enzymes and destroy microorganisms on their surface, which can lead to spoilage and possible foodborne illness, while soaking fruit in diluted vinegar solutions or adding ascorbic acid (vitamin C) can prevent browning ^{(2, 3)}. Moreover, keeping frozen fruits and vegetables in airtight containers can help to reduce air exposure and prevent them from developing rancid oxidative flavors and freezer burn.

Although blanching can leach out minerals and break down some vitamins, namely water-soluble vitamin C and B vitamins, studies have shown that postharvest-ripened produce and blanched frozen produce have a very similar nutrient value ⁽⁴⁾.

Factors that Affect the Nutritional Value of Fruits and Vegetables

The vitamin and mineral content of fruits and vegetables is not static. Rather, it depends on a multitude of factors, including:

• Genetic makeup of the crop species
• Climatic circumstances
• Soil quality and microbe diversity
• Ripeness of the plant at harvesting
• Level of processing and freezing method
• Cooking and preparation method

While preservation methods are a major concern of the nutritional value of fruits and vegetables, much of it depends on the soil quality in which they are grown. Soil micronutrients are important for plant growth, as plants require a proper balance of all the essential nutrients for normal growth and optimum yield ^{(5, 6)}.

Therefore, not only can the nutrient value of fruits and vegetables vary between fresh and frozen versions, but it can vary significantly between fresh versions and frozen versions themselves. While you might expect vine-ripened produce to be more nutritious, and it often is, some plants can synthesize macronutrients and micronutrients during postharvest ripening ⁽⁷⁾. Several studies have shown that postharvest-ripened produce is nutritionally equivalent to vine-ripened produce in many cases ⁽¹⁾.

In addition to fresh and frozen, canned fruits and vegetables are typically vine-ripened but undergo more processing than frozen produce. Not only is blanching common for canned vegetables, but canned fruits contain added sugar in the form of syrup, salt, and sometimes other additives.

Fresh vs. Frozen Blueberries

Here is a nutrition comparison of fresh vs. frozen blueberries ^{(8, 9)}.

Calories

Fresh blueberries contain slightly more calories than frozen blueberries, however, the difference is minimal. A 100-gram serving of fresh blueberries contains 57 calories, while a 100-gram serving of frozen blueberries contains 51 calories.

Carbohydrates

Fresh blueberries contain slightly more carbohydrates than frozen blueberries. A 100-gram serving of fresh blueberries contains 14.5 grams of carbohydrates, while a 100-gram serving of frozen blueberries contains 12.2 grams of carbohydrates.

Sugar

Fresh and frozen blueberries contain almost the same amount of sugar. A 100-gram serving of fresh blueberries contains 9.96 grams of sugar, while a 100-gram serving of frozen blueberries contains 8.45 grams of sugar.

Fiber

Fresh and frozen blueberries contain almost the same amount of fiber. A 100-gram serving of fresh blueberries contains 2.4 grams of fiber, while a 100-gram serving of frozen blueberries contains 2.7 grams of fiber.

Protein

Fresh blueberries contain slightly more protein than frozen blueberries, however, neither is a significant source of protein. A 100-gram serving of fresh blueberries contains 0.74 grams of protein, while a 100-gram serving of frozen blueberries contains 0.42 grams of protein.

Fat

Frozen blueberries contain slightly more fat than fresh blueberries, however, neither is a significant source of fat. A 100-gram serving of fresh blueberries contains 0.33 grams of fat, while a 100-gram serving of frozen blueberries contains 0.64 grams of fat.

Vitamins + Minerals

Fresh and frozen berries contain similar levels of vitamin A, vitamin E, manganese, copper, and folate; however, fresh berries contain more vitamin C than frozen berries. A 100-gram serving of fresh blueberries contains 9.7 mg of vitamin C, while a 100-gram serving of frozen blueberries contains 2.5 mg of vitamin C.

Fresh vs. Frozen Broccoli

Here is a nutrition comparison of fresh vs. frozen broccoli ^{(10, 11)}.

Calories

Fresh broccoli contains slightly more calories than frozen broccoli, however, the difference is minimal. A 100-gram serving of fresh broccoli contains 34 calories, while a 100-gram serving of frozen broccoli contains 26 calories.

Carbohydrates

Fresh broccoli contains slightly more carbohydrates than frozen broccoli. A 100-gram serving of fresh broccoli contains 6.64 grams of carbohydrates, while a 100-gram serving of frozen broccoli contains 4.78 grams of carbohydrates

Sugar

Fresh and frozen broccoli contain almost the same amount of sugar. A 100-gram serving of fresh broccoli contains 1.7 grams of sugar, while a 100-gram serving of frozen broccoli contains 1.35 grams of sugar.

Fiber

Fresh and frozen broccoli contain almost the same amount of fiber. A 100-gram serving of fresh broccoli contains 2.6 grams of sugar, while a 100-gram serving of frozen broccoli contains 3.0 grams of sugar.

Protein

Fresh and frozen broccoli contain the same amount of protein; neither are a significant source of protein. A 100-gram serving of fresh broccoli contains 2.82 grams of protein, while a 100-gram serving of frozen broccoli contains 2.81 grams of protein.

Fat

Fresh broccoli contains slightly more fat than frozen broccoli; neither are a significant source of fat. A 100-gram serving of fresh broccoli contains 0.4 grams of fat, while a 100-gram serving of frozen broccoli contains 0.3 grams of fat.

Vitamins + Minerals

Fresh and frozen vegetables contain similar levels of vitamin A, vitamin E, manganese, copper, and folate; however, fresh veggies contain more vitamin C than frozen veggies. A 100-gram serving of fresh broccoli contains 89.2 mg of vitamin C, while a 100-gram serving of frozen broccoli contains 56.4 mg of vitamin C.

Pros + Cons of Frozen Produce

If you’re confused as to whether or not you should buy frozen produce, here is a list of the benefits and drawbacks of frozen fruits and vegetables versus fresh varieties:

Benefits of frozen fruits and vegetables:

• Longer shelf life
• Less food waste
• Less expensive
• Very convenient
• Reduced risk of food poisoning
• Good source of nutrients and fiber

Drawbacks of frozen fruits and vegetables:

• May contain less vitamin C
• May contain added salt or seasonings
• Reduced flavor
• Reduced texture

So, are fresh or frozen fruits and vegetables healthier?

Frozen fruits and vegetables are just as healthy as fresh and provide numerous health benefits. Freezing is merely a method of food preservation, and freezing fruits and vegetables helps to extend their shelf life and reduce food waste. While some vitamins and minerals may be reduced in the freezing process, namely vitamin C, fresh and frozen produce contain similar calories, carbohydrates, fiber, sugar, and micronutrients. Overall, the cooking method has a much greater effect on the nutritional content and bioavailability of fruits and vegetables ⁽¹²⁾.

When buying frozen fruits and vegetables, be sure to read the label and review the ingredients list to ensure you are choosing options without additives and preservatives.

The Bottom Line

The micronutrient content of fresh and frozen produce depends on the soil in which it was grown, the ripeness of the plant at harvesting, the level of processing, the freezing method, and the preparation method. The nutritional difference between fresh and frozen fruits is so minimal that they are unlikely to affect your health substantially. So, instead of stressing over whether fresh or frozen fruits and vegetables are better, simply focus on adding more to your diet.

Although their names are similar and they are both important for digestion and overall health, prebiotics and probiotics play different roles in the body. Here is a full breakdown of prebiotics vs. probiotics; what they are, their health benefits, and where to find them.

What’s the difference between prebiotics and probiotics?

Prebiotics are a group of nutrients that help to stimulate the growth or activity of beneficial gut bacteria in the body, while probiotics are bacteria found in the gastrointestinal system that have a positive effect on health ^{(1, 2)}.

Prebiotics are a special form of indigestible plant fiber in fiber-rich carbohydrate foods such as vegetables, fruits, and whole grains. Prebiotic fiber passes through the digestive system untouched until it reaches the colon, where it is used as a source of food to encourage the growth of the friendly bacteria in our gut, also known as probiotics.

Probiotics are tiny microorganisms, including live bacteria and yeast, that live in the gut and are beneficial for health. The different strains of probiotic bacteria support the diverse population of healthy microbes in the gut. Probiotics occur naturally in fermented foods such as yogurt, sauerkraut, and miso, and can also be found in supplement form.

Together, prebiotics and probiotics build and maintain a healthy colony of bacteria in our gut, which supports our overall health.

Benefits of Prebiotics and Probiotics

Trillions of bacteria and microorganisms live in our gut and are collectively referred to as the gut flora or gut microbiota and play vital functions in the body and influence our overall health. The consumption of prebiotics and probiotics plays an integral role in supporting a healthy gut microbiota, which has been shown to ^{(3, 4, 5, 6)}:

• Improve digestive health
• Improve mineral absorption
• Restore stomach acid
• Modulate the immune system
• Improve satiety, thereby supporting weight loss
• Reduce the risk of irritable bowel syndrome (IBS)
• Promote metabolic health, including insulin resistance, healthy blood lipids
• Reduce the risk of allergy
• Improve mood and cognitive function
• Lower overall inflammation

Which foods are prebiotic?

The most common forms of prebiotics include fructooligosaccharides and galactooligosaccharides, which are found in certain high-fiber foods, and inulin is the most common fructooligosaccharide and is found in a wide variety of plant foods. The most prebiotics-rich foods include:

• Apples
• Asparagus
• Bananas
• Barley
• Chicory root
• Dandelion root
• Garlic
• Jerusalem artichoke
• Leeks
• Legumes
• Mushrooms
• Oats
• Onions
• Rye
• Wheat

Which foods are probiotic?

Probiotic foods are made via fermentation; a natural method of food preservation that was used by various cultures for centuries. The process of fermentation allows bacteria, yeast, or fungi to convert the natural sugars found in foods (glucose, fructose, and sucrose) into lactic acid, which creates beneficial bacteria, and probiotics, in the process. The most probiotic-rich foods include:

• Yogurt
• Kefir
• Sauerkraut
• Tempeh
• Kimchi
• Buttermilk
• Miso
• Kombucha
• Natto
• Fermented vegetables
• Some cheeses

Is it better to take prebiotics or probiotics?

Both prebiotic and probiotic foods should be consumed as part of a healthy diet. By prioritizing whole foods and creating well-balanced meals with fruits, vegetables, whole grains, beans, and lentils, you can help to ensure you are consuming adequate prebiotic-rich foods, and by including fermented foods regularly in your meals, you can help to ensure you are consuming adequate probiotic-rich foods.

In addition to food, both prebiotics and probiotics can be found in supplement form. Probiotics supplements can be found in pill or powder form at major grocery stores, health food stores, and pharmacies. Prebiotics can also be found in supplement form; however, prebiotic fiber is much more readily available in food than probiotic bacteria through a conventional diet.

Who should take prebiotic or probiotic supplements?

Every human gut microbiota is a unique fingerprint and collection of bacteria. Although prebiotic and probiotic supplements have been shown to have many health benefits, they are not for everyone.

While there is evidence to support the use of probiotic supplements for a variety of indications beyond gut health, the applications and results are strain-specific. Should you choose to take a probiotic supplement, it’s vital that you do your research or speak to a health professional to determine what type of bacteria will work best for you ⁽⁷⁾.

The Bottom Line

Probiotics are living strains of bacteria that populate the beneficial bacteria in our digestive tract, while prebiotics are a special form of indigestible plant fiber that acts as food for probiotics. Maintaining a good balance of gut bacteria, or a healthy microbiome, is essential for overall health and has been shown to have numerous health benefits. For optimal gut health, is it important to consume prebiotics and probiotics, both of which can be found in food and supplement form.