During the winter months, fresh produce prices can soar. And, if certain things aren’t in season, it can be challenging to find them in your produce section. Fresh sweet corn in January? Probably not going to happen. But, when you’re in the mood for fresh rhubarb or broccoli and there’s none to be had, shelve your disappointment and head down the frozen foods aisle. You may be surprised by the variety and quality of produce.

If you’re wondering if frozen veggies as nutritious as their fresh counterparts, we’ve got good news.

Freezing vegetables seals in nutrients

Research suggests that freezing produce “locks in” nutrients, while fresh veggies slowly lose nutrients between the time they’re picked and the time they hit your table.

Once harvested, fresh produce often travels thousands of miles before it arrives at the store. From there, it sits in the produce section, likely followed by a short stint in your refrigerator. This long sojourn is hard on these farm-fresh goodies. Traveling and exposure to heat, light and air all lead to a loss of nutrients. To avoid this, consider eating local produce when possible. A great way to find locally grown produce near you? Your local farmer’s market.

“Fresh vegetables are most nutritious when they’re picked at peak ripeness and eaten soon after, but that’s not always possible,” says Amanda Otruba, a registered dietician at Geisinger. “Veggies that are frozen shortly after they’re picked can be just as nutritious as fresh produce.”

What to look for in frozen veggies

When it’s not possible to pick fresh produce, there are some things to look for when buying frozen vegetables.

Choose vegetables that have been “flash frozen”

Freezing vegetables stops the aging process and preserves the nutrients. When veggies are flash frozen, they’re picked at the height of their ripeness and frozen quickly to seal in nutrients.

Look at the label

Though most frozen vegetables are free of salt or other ingredients, it’s always good to double check.

Think twice about veggies cooked in sauces

These can add sodium to your meal — along with unnecessary calories, fat and preservatives that you might not expect.

Fresh or frozen, the benefits are bountiful

Eating a mix of colorful veggies helps you get enough important nutrients, such as:

• Vitamin A: Supports healthy vision, immunity, reproduction and organ function.
• Vitamin C: Acts as an antioxidant to eliminate free radicals in the body. Also supports collagen development, improves iron absorption and helps the immune system.
• Fiber: Keeps you full and supports a healthy digestive system.
• Folic acid: Helps make red blood cells and aids in the prevention of birth defects in pregnant women.
• Potassium: An electrolyte that supports nerve function and muscle contraction.

“Frozen vegetables make it easier to get your vitamins during the winter,” says Otruba. “They also provide an excellent shortcut to make sure you get two to three cups of veggies a day — all year round.”

Ideas for packing a nutrition punch

Having a bag of frozen peas on hand can add some extra fiber, protein and flavor to your otherwise ho-hum dishes. Try these ideas to sneak more produce into your diet:

• Make smoothies. Frozen spinach and other greens can make any morning potion more palatable — especially since they will most likely turn your drink a fun shade of green.
• Toss in pasta. Broccoli, peas and carrots — oh my! When you’re boiling noodles for pasta dishes, adding a handful of frozen veggies to the pot to add some substance to your spaghetti.
• Take and bake. Frozen vegetables can add moisture (due to the water content) and bulk to baked dishes. Or you can thaw them and use like fresh, such as in this recipe for Shepherd’s pie.
• Make them the star. Who needs fresh? Frozen veggies can be quicker to cook and work just as well as fresh in your favorite dishes, like in this rice and veggie skillet recipe. 

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When to Choose Frozen Vegetables vs. Fresh

We all want to be that person who fills our cart to the brim with fresh fruits and veggies and uses up every last bit of them. We happily buy produce, dutifully drag it home, and feel really good, convinced we’re making the healthiest choice for ourselves and our family. Then, before you know it, you open that crisper drawer and are horrified to see all of those beautiful veggies you so lovingly picked out have turned into a sad pile of mush. You vow to do better next week. Then….repeat. 

You’re not alone. We know we can go the canned or frozen vegetable route, but when should we choose frozen vegetables vs. fresh? Does the freezing process zap away nutrients? Will it even taste good? It’s hard enough figuring out how to get kids to eat vegetables as it is. 

We’ve got what you need to know about frozen produce, and how it can sometimes be even better than fresh. 

Are frozen vegetables healthy?

When choosing frozen vegetables vs. fresh, absolutely. No matter what, having veggies on hand for meals is always a healthy choice, whether they’re fresh, frozen, or canned. Frozen veggies:

• Are budget-friendly

• Don’t have to be washed

• Come pre-chopped

• Are ready to heat and serve

On a busy weeknight, you may be more likely to throw a bag of veggies to steam in the microwave than to chop and prepare a fresh salad. And we have good news — you may not be losing out on nutritional value. 

Fresh produce is often harvested earlier than its peak ripeness. This is because it has to travel from the farm to your grocery store, make it from truck to shelves, and still look appealing enough for consumers to want to buy it.

Frozen vegetables, however, are plucked from the farm at their prime, blanched, then flash-frozen. Many experts agree that most frozen produce has just as many or possibly more vitamins and minerals as fresh, especially when you factor in how long your fresh veggies live in your fridge. It really comes down to how you want to prepare them. 

Do frozen vegetables have preservatives? 

Most don’t, but you should look at nutrition facts on the label before buying, especially if they come with seasoning or sauces. 

What are the healthiest frozen vegetables? 

Sometimes it just makes more sense to buy frozen veggies. For instance:

• Veggies (and fruit) for smoothies

  : It’s precut, usually more affordable, and you won’t need ice cubes.

• Veggies that are out of season locally:

  Chances are the fresh “out of season” options in your grocery store either had a very long trip to get there or have been hanging out in storage for a while. Your best bet is to purchase them frozen. 

• Anything you’re planning to cook:

  Having frozen produce on hand is an easy way to enrich your dish with added vitamins and minerals. You can open a bag to add into casseroles, soups, or pasta dishes for a healthy boost.

The important thing to focus on when it comes to veggies is getting your USDA-recommended 5-9 daily servings.  No matter which you choose, you can be confident you’ll get your fix of vitamins and minerals.