Fresh vs frozen: Which vegetables are better?
When you think about healthy food, you probably think of fresh, crunchy vegetables, bursting with colour and flavour. Many a health kick has begun with a trolley load or cardboard box piled with fresh produce, all ready to be chopped into inspiring salads, soups, stir-fries and veggie-based sides – or crunched straight from the fridge as a snack.
Frozen vegetables, on the other hand, are longer lasting, more convenient and unlikely to end up in your bin at the end of the week. They’re also said to pack a stronger nutritional punch. So the next time you’re doing your weekly grocery shop, which option should you be buying? Are frozen vegetables really better than fresh?
To separate fact from fiction, we’ve outlined the pros and cons of fresh and frozen vegetables.
The benefits of frozen vegetables:
1. Frozen vegetables lose fewer nutrients
There’s a misconception that frozen vegetables lose nutrients, but that’s not always the case.
As they are usually picked or harvested at peak ripeness then snap frozen within hours, they maintain maximum nutrient levels.
While they’re jam-packed with nutrients, keep in mind that boiling frozen (or fresh) vegetables may cause the nutrients to leach out into the water. You can still get the nutrients by using the liquid, like blending it into a soup. For more nutrient-packed meals, try grilling, roasting, steaming, stir-frying, or microwaving instead.
2. Frozen vegetables are more widely available
While organic or freshly picked produce purchased through a farmers’ market, grocer or your own backyard offer peak nutrients, they’re not always easy or possible to get your hands on. Frozen veggies, on the other hand, are convenient and widely available at a range of price points.
While supermarkets offer many out-of-season fresh fruit and vegetables all year round, many of these have been in cold storage for up to a year – sometimes even longer – while others may have travelled long distances to get to your local store.
3. Frozen vegetables save on waste
In an age where we’re more conscious about food waste than ever before – and the veggie crisper is often the place where vegetables slowly turn mushy and unappealing – frozen veg is the better option as it stores well for months.
The benefits of fresh vegetables:
1. Fresh vegetables are more inspiring – meaning you’ll eat more
Visual appeal, taste and texture all play a role in what we choose to eat and for some of us frozen vegetables simply can’t compete with a salad bursting with crispy greens, juicy capsicums, crunchy carrot and creamy avocado (especially this Jessica Sepel rainbow salad).
Most of us aren’t getting enough veggies - 94% of Aussies fall short of the recommended five serves a day. Even if your lettuce isn’t as fresh as the day it was picked, it still packs a nutritional punch. Whether fresh or frozen, eating more vegetables is always a good choice!
2. Fresh vegetables are quick and easy to prepare
It’s so easy to grab a carrot straight from the fridge when you get home from work, while frozen vegetables need to be thoroughly cooked first. Fresh vegetables have the upper hand here as they can be eaten raw.
3. Fresh vegetables still contain plenty of fibre for fullness
Fresh veggies aren’t just packed with essential vitamins, they’re also a fantastic source of dietary fibre, which plays a key role in digestion and maintaining a healthy gut. To put it simply, fibre helps keep everything running smoothly.
Plus, unlike some nutrients that break down over time, the fibre in vegetables stays intact, no matter how many days have passed since they were harvested. So, whether you're enjoying them fresh from the market or a few days later, you're still getting all the gut-loving benefits!
Which vegetables are in season when?
Related: What foods are in season in autumn?
Related: What foods are in season in winter?
Related: What foods are in season in spring?
Are frozen vegetables better than fresh?
While frozen vegetables maintain maximum nutrient levels, there are many benefits to eating veggies fresh too. At the end of the day, the only ‘wrong’ way to consume vegetables is to not consume them enough. By combining the availability and budget-friendly frozen options with the more visually and flavour-filled fresh veggies, you can have the best of both worlds AND up your intake (yes, that’s a hint).
For more tips about giving your body the fuel it needs to function, check out The Check Up’s dedicated nutrition section.
Want to up your veggie intake without the cost? Get discounts on groceries, meal kits and more with nib Rewards or check out nib foundation partner, No Money No Time, for healthy, budget-friendly recipes.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.