Read more: Are frozen fruit and vegetables as healthy as fresh? They are prepared so that they are ready for consumption (for example, they may be peeled or chopped). A study by Ali Bouzari and colleagues at the University of California, comparing nutrients in eight different fresh and frozen fruit and vegetables (corn, broccoli, spinach, carrots, peas, green beans, strawberries and blueberries), found no consistent differences between fresh and frozen. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). This is mainly linked to the relatively short period of heat treatment used to blanch food before freezing compared to longer heat treatments for canning. Freezing generally is a good way to preserve nutrients compared to other methods like canning and refrigeration. But it’s not all bad news for dried fruit. We may earn commission from links on this page, but we only recommend products we back. Vitamin C was higher in frozen corn, green beans and blueberries than in their fresh equivalents. Frozen peas, for example, have around 70 calories per 100g compared to 79 calories of fresh peas. Ultimo, New South Wales, Future of Local Government after crisis. For example, apricot sugar levels rise from 9.5% when fresh to 54.2% when dried. Nutrition highlights per cup: 5 g fiber and 50% of the recommended daily value for vitamin C. Plus, it's an excellent source of lutein and zeaxanthin (antioxidants linked to the prevention of eye diseases such as cataracts and macular degeneration). And how do these fruit products compare? Nothing is as good for you as fresh – right? Drying (losing water) concentrates the fruit’s sugar dramatically. Green peas lose just over half their vitamin C in the first 24 to 48 hours after picking. Peas of sugar has about 16 calories. Calories per cup: 77 — Here, the cold truth about nutritious frozen foods: Blackberries Others suggest fruit is healthy as its sugars are natural and are contained in the fruit’s cells. used as a substitute for professional medical advice, Future of Local Government after crisis. Salt and sugar levels can naturally be a little higher in frozen fruit and vegetables. from Leaf Group Ltd. No, frozen fruit is not bad for you. But some tropical fruit contain surprisingly high levels. How Much Fruit Is Needed Daily? In fact, in two out of three cases, frozen fruits and veggies packed higher levels of antioxidants, including polyphenols, anthocyanins, lutein, and beta-carotene. Like freezing, freeze-drying helps to preserve nutrients. Brussels sprouts Generally, the most common sugar in fruit is fructose, typically making up 40-55% of the sugar in most fruit. Plus, 57 mg calcium. You say tomato... why some fruits are forever doomed to be called veggies, contain over 5% the daily recommended intake of iron, Associate Professor in Criminology and Policing, MANAGER, STUDENT EQUITY AND DISABILITY SERVICES. Frozen fruit may be even better than regular fruit or fruit that comes in cans and preserved fruit. 6 Fruits and Vegetables You Should Never Peel. 45 Inspiring Bedroom Makeover Ideas to Try Now, 17 Safe Ways to Celebrate Thanksgiving This Year, Starbucks' Holiday 2020 Tumblers Have Arrived, 60+ Super Easy and Cheap Weeknight Dinners, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. How are they processed, and how much counts towards your five-a-day? Frozen fruit and vegetables often don’t look the part once defrosted, and you may think that the freezing process depletes them of some nutritious value. While some people say fructose is worse for you than other sugars, there is limited evidence for this. Peaches, strawberries, blueberries, raspberries, papaya, cranberries, cherries and apples are just some of the varieties of frozen fruit available. Protein – 1 gram per cup. This makes this method of preserving food particularly suited to soft fruit, like raspberries and strawberries, which are low in sugar. Are tinned fruit & vegetables good for you? Diane Lynn began writing in 1998 as a guest columnist for the "Tallahassee Democrat." Blueberries Calories per cup: 111 Fruit also contains sugar, and the content can vary considerably. She has a Bachelor of Science in finance from Florida State University. They are prepared so that they are ready for consumption (for example, they may be peeled or chopped). When you are shopping for juicy strawberries or fresh greens, you may not stop at the frozen food aisle. But are they as good for you as fresh fruit? Effectively, the fruit’s water content is reduced but the fruit’s structure is maintained. This process removes water much more efficiently than traditional drying. Copyright Policy In comparison, a 1 cup serving of frozen, unsweetened strawberries has 52 calories, a trace of fat, 3.1 g of fiber and 7 g of naturally occurring sugar, according to the USDA Nutrient Data Laboratory. Nutrition highlights per cup: Offers the full daily value for vitamin C and contains a cancer-fighting compound called S-methylmethane thiosulfonate. Frozen fruits and vegetables may account for over 22 million tons of frozen products by the year 2015, as indicated in a report by the firm Global Industry Analysts and reported by PRWeb. Dried fruit, like these dried apricots, contain higher sugar levels than their fresh equivalent. Jan 2, 2014 1 of 6. Next, the manufacturer generally applies a chemical compound such as ascorbic acid that stops the enzymes in the fruit from continuing to ripen, according to the University of New Mexico Extension. Some say its sugar content means fruit isn’t as healthy as many experts suggest. Calories per cup: 79 Frozen fruit and vegetables, if kept undisturbed in a good freezer, will have been captured and preserved in their prime and retain their minerals and vitamins. Fresh is best – right? All fruit, whether fresh, frozen or canned, falls under the fruit group. Moreover, it’s often healthier because the nutrient breakdown is halted by freezing. This also prevents any damage to the structure of the fruit or vegetable and helps preserve its nutrient status. Ultimo, Australian Capital Territory, Public Sector Risk Management Additionally, in contrast to fruits allowed to ripen off the vine like you see in many grocery stores, fruits that manufacturers select to freeze are ripe and ready to eat. PRWeb: Global Frozen Fruits and Vegetables Market to Reach 22.6 Million Tons by 2010, According to a New Report by Global Industry Analysts, Inc.; January 2011, United States Department of Agriculture: Commodity Specification: Frozen Fruit; March 2009, USDA Nutrient Data Laboratory: Strawberries, Blueberries, Sugar, Ohio State University Extension: Freezing Basics; Ruth Anne Foote, et al. However, the effect of ice crystals damaging cells during freezing soft fruit can lead to the fruit turning to a mush and then water soluble vitamins and minerals leaking out. The material appearing on LIVESTRONG.COM is for educational use only. If you enjoy sweetened fruit, look for frozen fruits that use an artificial sweetener instead of white, granulated sugar. You may be able to find more information about this and similar content at, What a Nutritionist Really Thinks About Noom, This Is How Much Sugar You Can Eat Per Day, How to Eat Dessert Every Day and Still Be Healthy, The Diet That Helped Jimmy Kimmel Lose 25 Pounds, Everything You Should Know About the F-Factor Diet, 40 Foods That Can Help Lower Your Cholesterol, 29 of the Smartest Fast Food Choices You Can Make, What You Need to Know About the 16:8 Diet. Nutrition highlights per cup: A generous 10 g of fiber and 741 mg potassium (21% of the daily recommended amount). Calories per cup: 148 Subscription offer: save 44% and receive a brand-new cookbook. See our terms and conditions for more information. Frozen fruit and vegetables are fantastic to have on hand for all kinds of recipes – from smoothies and shakes to risottos, soups and stews. Needs vary depending on age and overall health. All macronutrient and micronutrient analysis: McCance Widdowson’s Composition of Foods Integrated Dataset 2019. Dried fruit can also be six times higher in energy than their fresh equivalents, due to a concentration effect through the removal of water. Public Sector Finance Course It’s thought we eat less of sugar contained in fibrous cells as it is more filling; we also absorb it more slowly than “free sugars” found in sugary drinks and processed foods. Frozen peas have 5.5g of protein, 1g fat, 11g carbohydrates and 5.5 g fibre per 100g compared to fresh peas which contain almost 7g protein, 1.5g fat, 10g carbohydrates and 5.6g fibre. A nutritionist explains. There was more riboflavin (a B vitamin) in frozen rather than fresh broccoli, though fresh peas had more than frozen ones. Calories per cup: 107 . Use of this web site constitutes acceptance of the LIVESTRONG.COM A close-up of frozen fruit in plastic containters on a table. Calories per cup: 41 So, when it comes to eating healthily, which fruit is best? Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Drying increases levels of some vitamins and minerals, again through the effect of concentrating the nutrients when water is lost. Fruit and vegetables don’t require any preservatives or added ingredients to be frozen, so always check the labels to ensure they are 100 per cent fruit or vegetable with no added extras. Low pressure causes ice crystals to rapidly sublime, turning them straight from solid ice into water vapour. He copied Inuits in Alaska, who preserved their fish by freezing them quickly, meaning that large ice crystals didn’t form to damage cells and destroy the taste of the food. Although not as popular as frozen vegetables, frozen fruit sales may increase because of the convenience and year-round availability. The nutritional content of the fruit is not decreased by freezing. Calories per cup: 97 Research associate, University of Canberra, Asistant Professor in Food Science and Human Nutrition, University of Canberra, Early Career Research Fellow, Advanced Food Systems Research Unit, College of Health and Biomedicine, Victoria University. Frozen fruit and vegetables, if kept undisturbed in a good freezer, will have been captured and preserved in their prime and retain their minerals and vitamins. You may be able to find more information about this and similar content at, This Guy Ate Lionel Messi's Meat-Free Diet, Here’s the Healthiest Way to Drink Alcohol, This Guy Ate Bodybuilder Ronnie Coleman's Diet, 3 Ways to Make a Plant-Based Meal Taste Way Better, See What Happened When This Guy Gave Up Sugar, This Couple Gave Up Sugar and Alcohol for a Month. So, fresh strawberries contain 4.9% sugar. Victoria University and University of Canberra provide funding as members of The Conversation AU. — Join an online forum. Peaches Often, they are packaged before being subjected to flash-freezing at low temperatures so that the fruit or vegetables water content crystallises instantly, stopping it from going soggy when thawed. Commercially, frozen fruit and vegetables are fast-frozen within a few hours of picking. In fact, studies on the relative benefits of fresh and frozen show no consistent differences, Last modified on Tue 14 Aug 2018 09.07 BST. If you have any concerns about your general health, you should contact your local healthcare provider. Frozen fruits and vegetables may have higher levels of vitamin C than produce that has been stored at home for several days. Peas … no big difference nutritionally between fresh and frozen. Nutrition highlights per cup: 5 g fiber, 1,605 IU of vitamin A (a third of the daily value), 87 mg calcium. That’s a sugar content similar to some lollies. We know too much sugar is bad for us, but do different sugars have different health effects?