Frozen fruit and vegetables are sometimes seen as second best. The evidence says otherwise.

How they compare

Frozen produce is usually picked ripe and frozen within hours, locking in nutrients. Fresh produce can lose some vitamins — particularly vitamin C and folate — during transport and storage. Studies comparing the two generally find similar nutrient levels, with frozen sometimes higher after several days of fridge storage.

When frozen wins

• Out-of-season produce such as berries in winter.
• Reducing food waste — use exactly what you need.
• Saving money, especially on berries, peas and spinach.
• Convenience for quick weeknight meals.

When fresh wins

• Salads and raw dishes where texture matters.
• Seasonal, local produce at its best.

Watch out for

Frozen vegetables with added butter, cheese sauces or salt, and fruit packed in syrup.

Cooking tips

Steaming or microwaving with a splash of water preserves more water-soluble vitamins than boiling in lots of water. Cook frozen veg from frozen to keep texture.