As the COVID-19 pandemic stretches into 2021, nutrition experts are urging people to stay on top of their health by including fruits and vegetables — essential for overall nutrition and to support a strong immune system — in their daily diets.
But fresh fruits and vegetables have a limited shelf life, and that can discourage some people from purchasing them, especially those trying to limit trips to the grocery store to avoid exposure to the coronavirus.
While stocking up on fresh fruits and vegetables may not be a viable option for many people, canned or frozen are.
Both canned and frozen fruits and vegetables typically are processed within hours of being harvested, which helps preserve their nutrients. But while canned and frozen foods may start out equally nutritious, how they are processed can affect their final nutrient content.
Dr. Vijaya Surampudi, an assistant professor of medicine at the UCLA Center for Human Nutrition, helps to make the right choices between canned and frozen varieties.
Canning food is a practice that dates back to the 18th century. According to Dr. Surampudi, canning requires a lot more processing, and is likely to have less nutritional value than frozen foods. The process of canning is different for different types of food, but typically it involves three major steps that keep the food safe to eat for long periods of time.
“Avoid canned varieties with added sugars or sodium,” Dr. Surampudi says. “Many contain high amounts of sodium to hide the change in taste that comes with age and the heating process.”
Freezing food is a process that has been practiced for nearly 100 years and is a great option to incorporate into daily diet.
Similar to canned foods, the process differs based on the type of food, but typically involves two major steps.
Blanching allows for the food to retain its nutritional value, kills bacteria and stops it from spoiling.
“While we might lose some key nutrients during the blanching process, the nutritional density of frozen fruits and vegetables is almost comparable to eating them freshly harvested,” Dr. Surampudi says.
So, which is better?
It is important that people eat a balanced diet that includes a variety of fruits and vegetables to ensure they are building a healthy immune system. Whether fruits and vegetables are canned, frozen or fresh, making the effort to consume more colorful foods pays off big time for overall wellness.
That said, Dr. Surampudi recommends frozen foods over canned. “As nutritionists, we advocate, ideally, for our patients to eat fresh foods, but frozen foods are a good option when it is not possible to go to the store regularly. Take some frozen veggies and add them to your pasta, rice or other dishes — or some frozen fruit to your morning oatmeal or in a smoothie — and enjoy,” Dr. Surampudi says.
Nothing beats that first juicy bite of a fresh peach or the undeniable sweet crunch when biting into a just-picked ear of corn. But sometimes, the produce you want isn't in season and can't be found fresh. Or because it's not in season and had to travel a distance to make it to your grocer, it's no longer that fresh or tasty. Or maybe you just don't have the time to prep all that fresh produce for dinner.
Enter canned and frozen fruits and vegetables. We know canned and frozen produce can be a lot more convenient—but are they worth it? Are you giving up nutrition or taste for convenience?
As with anything, there are pros and cons.
Frozen produce tends to be picked and frozen at peak season, so they're surprisingly fresh.
Canned vegetables are budget-friendly and keep for a long time so you'll likely cut down on food waste and save money if you choose them. Sometimes, fresh beats them out in terms of taste and quality, but not always.
Frozen fruit is unbeatable in smoothies, and soups are a forgiving base for vegetables of all kinds.
One downside of frozen and canned produce is that it might have added sugar and salt, so be sure to read the labels.
Although a fresh fruit or vegetable would never be considered unhealthy, there are a few circumstances where frozen—and even canned—might offer you more health benefits than fresh.
Ted + Chelsea Cavanaugh
Here's a closer look at a few examples of fresh foods versus their canned or frozen counterparts and when to choose each type.
Fresh Tomatoes vs. Canned Tomatoes
If you've ever eaten a tomato in February, then you are well aware of the challenges that a fresh tomato faces. It's a seasonal food. But even in season, canned tomatoes offer something that fresh can't. Tomatoes are preserved using heat, which releases lycopene—a carotenoid that may help prevent prostate and breast cancer. And canned tomatoes are super easy since they're already peeled, chopped and ready to add to your favorite recipe.
Choose organic canned tomatoes when possible and consider the packaging. Canned tomatoes are now available in glass jars or aseptic boxes in addition to "BPA-free" cans. Why worry about BPA? It's a compound used in can linings, particularly for acidic foods like tomatoes; studies have linked high BPA exposure levels to infertility, heart disease and diabetes. Though the FDA says there's insufficient evidence that BPA from cans causes any ill effects, research is ongoing. Most U.S. food-grade can manufacturers have voluntarily phased out BPA, but there's concern that similar substitute materials may carry risks as well. At this point, there's not enough known research to conclude the safety of these substitutes.
Winner: Canned tomatoes
Fresh Peas vs. Frozen Peas
Unless you have a garden or are shopping at the farmers market, frozen peas are the way to go. Why? Peas' sugars turn into starch as soon as they are picked. After 24 hours, those sweet little green gems can be grainy and dull tasting.
Frozen peas, on the other hand, are picked and frozen at the peak of ripeness, halting the process of sugars turning to starch. So, it's a better bet that frozen peas will have the sweet taste you're looking for. Plus, you don't have to do any shucking! Look for frozen peas with no added sauces, salt or sugar, and dress them up on your own at home.
Winner: Frozen peas
Fresh Lemon Juice vs. Bottled Lemon Juice
Do you squeeze the juice from a fresh lemon when you need it, or do you just reach into your fridge and use the bottled stuff? If it's the latter, then you might want to reconsider putting in the effort to use fresh lemon juice. Bottled lemon juice may have additives—like citric acid, sugar and water. And if you've ever tasted bottled lemon juice, you'll notice that the flavor is a little off—not bright and lemony like the real stuff.
Stick with squeezing fresh lemons. To have lemon juice on hand without always buying fresh lemons, squeeze a bunch of lemons and freeze the juice in ice cube trays to use as needed.
Winner: Fresh lemon juice
Fresh Broccoli vs. Frozen Broccoli
Yes, frozen vegetables may indeed be even better than fresh vegetables as far as their nutrition goes—depending on their season and how long the fresh stuff has been on the shelf. But there are circumstances where frozen vegetables can't beat fresh vegetables.
Take broccoli, for example. Frozen broccoli can be watery and often mushy when it's cooked. Add it to anything in its frozen state and you'll end up with a watery mess.
And though pre-chopped broccoli is certainly convenient, you're better off sticking with fresh. If it's convenience you're after, look for bags of fresh florets instead of whole crowns to cut down on prep time.
Winner: Fresh broccoli
Fresh Salmon vs. Canned Salmon
OK, it's not a vegetable, but people are often skeptical of canned seafood. Tuna isn't the only fish that comes in a can—salmon does, too. But should you use it over fresh? The answer is, it depends.
The pros of canned salmon are that it tends to be cheaper than fresh, it has a long shelf life, and it's cooked and ready to use.
The cons are that it's higher in sodium than fresh, and some cans come with skin and bones, which some people find off-putting. And you can't substitute a can of salmon for a pretty fillet in a recipe.
Stick with canned salmon if you want a quick sandwich filling or use it to top a salad. If it's a fillet you're after, stick with fresh.
Winner: It's a tie!
Fresh Spinach vs. Frozen Spinach
There's a reason Popeye reached for a can of spinach rather than a fresh bunch. He knew that he could get more bang for his buck. You can squeeze a lot of spinach into a can or a box, delivering more spinach in less volume. You would have to eat a mountain of fresh spinach to get what you can in a 10-ounce box of frozen.
We prefer frozen spinach over canned because it has better flavor and is lower in sodium. Plus, 1 cup of frozen spinach has more than four times the amount of nutrients—including fiber, folate, iron and calcium—compared to a cup of fresh spinach, so if you want to power up, do it with frozen spinach.
Winner: Frozen spinach
The Bottom Line
Regardless of which version of produce you prefer—fresh, frozen or canned—the important thing is to eat your fruits and veggies. If you prefer fresh, try to choose in-season ones. If you're buying frozen or canned, choose ones with no or minimal added sugar and salt. And above all, get creative and make tasty, nourishing dishes that you love.
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