Canned vs. Fresh vs. Frozen Produce

When buying produce, there are several different routes you can choose––you can buy fresh, frozen, or canned. Let’s be honest, people tend to have mixed feelings toward canned and frozen produce. Some people may love cooking with them, others turn their nose up at the thought of using frozen or canned produce in their recipes. Everyone has a preference! 

Is there really a difference between these three options? Frozen and canned vegetables are just as nutritious as fresh. Let’s explore how buying fresh, canned, and frozen produce differ:

Fresh

• Fresh produce offers a greater variety since some produce can’t be frozen or canned. 
• You can examine the smell and appearance before buying.
• The taste of fresh produce is at its peak when purchased in season.
• Items often cost less when purchased in season but are more expensive when not in season. 
• Fresh produce has a short shelf life.

Want to know the best time to buy fresh fruits and veggies? This handy calendar shows you when produce is in season! 

Canned

• Canned produce is picked and canned at peak freshness, meaning they are just as nutritious and flavorful as fresh produce.
• Canned produce has a shelf life of two to four years. 
• Canned items are often the budget-friendly option when buying fruits and veggies.
• You can purchase canned vegetables low in fat and sodium. 
• You can choose fruit canned in 100 percent natural juice without added sugars. 

Frozen 

• Items are frozen at peak freshness, meaning they are similar in color and flavor to fresh produce. 
• Frozen produce have a long freezer life, around 10 months. 
• Buying frozen produce is an affordable option, especially when buying out-of-season fruits and veggies.

Be sure to check the labels on frozen and canned fruits and veggies for added salts, sugars, and fats!

The bottom line: Whether you eat fresh, frozen, or canned fruits and veggies, your food intake counts toward your daily recommended amount. Remember to fill half of your plate with fruits and veggies! Check out My Plate to learn more about creating healthy meals for you and your family!