Fresh vs. Frozen Fruit: What's Best for Your Health and Budget?

Adding more fruit to your diet can benefit your health in several ways, including helping you hit your daily fiber, vitamin, and mineral goals and lowering your risk of common health conditions like heart disease and type 2 diabetes.

Because most fruits spoil quickly, preservation methods like canning and freezing help extend their shelf life. Fresh and frozen fruit are very healthy, but frozen fruit is often considered to be of lower quality.

Nutrition Comparison

Though frozen fruit is often thought of as less healthy than fresh fruit, research shows that frozen fruit is just as, if not more, nutritious than fresh fruit.

In one study comparing fresh and frozen vegetables and fruits, researchers found no significant nutritional differences between the fresh and frozen fruits. Vitamin C and E levels were slightly higher in the frozen fruit.

Another study comparing frozen fruits and vegetables to fresh fruit found no significant differences in magnesium, calcium, iron, zinc, and copper levels between fresh and frozen berries.

A more recent study demonstrated that frozen berries had higher levels of antioxidants than fresh berries, though these levels dropped after eight months of frozen storage. Antioxidants protect your body from harmful molecules called free radicals, which can cause cell damage.

Most study findings suggest that there's little nutritional difference between fresh and frozen fruits, so both can boost the quality of your diet. 

Benefits of Eating Fresh and Frozen Fruit

Consuming fresh and frozen fruit comes with many health benefits. Fruit is a source of fiber, vitamins, minerals, and antioxidants. Adding fresh and frozen fruit to your diet can help you meet your daily nutrient needs and provide your body with protective plant compounds.

One study tested the effects of eating more fruits and vegetables on people who usually ate very little. Half of the participants continued their usual diet, while the other half added 17 ounces (480 grams) of fruits and vegetables and 10 ounces (300 milliliters) of fruit juice daily for 12 weeks. The group that ate more produce saw:

• A 35% increase in vitamin C
• A 15% increase in folate
• A 70% increase in beta carotene
• A 70% increase in lutein and zeaxanthin

These nutrients help protect your body by fighting free radicals. Since fruits are rich in vitamins and minerals, eating more may lower your risk of health issues linked to free radical damage, such as cancer.

In a review analyzing data from over 1.5 million people, researchers found that eating an extra 100 grams of fruit per day could reduce the risk of stomach cancer by 5%. Eating fruit has also been linked to a lower risk of other cancers, such as colorectal cancer, as well as a reduced risk of heart disease and diabetes.

Downsides of Fresh vs. Frozen Fruit

Eating fresh and frozen fruit comes with major benefits, but there are downsides to both.

Fresh fruit is generally more expensive than frozen fruit, especially when purchased out of season. Berries are frozen at the peak of freshness (in season) and can last for a year or more in the freezer. Fresh berries bought out of season are generally much more expensive due to supply and demand, transportation costs, and more.

Frozen fruit has a much longer shelf life than fresh fruit. This can be convenient for large families that require greater amounts of produce and those who eat fruit infrequently and tend to let fresh fruit spoil. 

Fresh fruit is a better option in certain scenarios. Fresh fruit can be eaten as a quick snack, tossed into lunch bags, and taken on the go, making it a more convenient option for some people. 

Taste and Texture

Fresh and frozen fruit are both tasty and nutritious, but frozen fruit may lose some flavor and texture.

Though studies are limited, some research suggests that the ice crystals formed during freezing cause the rupture of fruit cell walls, which changes the texture and flavor of frozen fruit, like blueberries, during the thawing process.

This means that frozen fruit may sometimes have a mushier and blander texture. Some people may find fresh fruit's flavor and texture more appealing than frozen fruit, while others may prefer frozen fruit. 

Cost and Shelf-Life

Frozen foods can last indefinitely when kept at 0 degrees Fahrenheit (-17.8 degrees Celsius) or below. For the best quality, frozen fruit should be consumed within 10-18 months. After that, frozen fruit is more likely to experience freezer burn and other quality changes that can impact taste and texture. 

Some studies show that certain nutrients and antioxidants decline after around eight months in frozen storage.

Fresh fruit typically has a short shelf life, with fruits like raspberries usually lasting only three days in the refrigerator. Other fresh fruit can stay good for quite a while when stored properly. If refrigerated, apples can last up to six weeks from the date of purchase.

As mentioned above, frozen fruit tends to be less expensive than most fresh fruit. What's more, frozen fruit can be purchased in bulk, which usually comes with discounted pricing.

Frozen Fruit vs. Canned Fruit

Canning is another preservation method for fruit.

Like frozen fruit, canned fruit can be a healthy choice that's generally more affordable than fresh fruit. This makes frozen and canned fruit a good option for people on a budget.

A downside to canned fruit is that certain kinds can be high in added sugar. A cup of fruit cocktail in heavy syrup contains nearly 20 grams of added sugar, or 5 teaspoons. Too much added sugar is harmful to overall health and can increase the risk of health conditions like heart disease.

Frozen fruit is usually free from added sugar, making it a better choice than fruit canned in sugary syrups.

If you'd like to enjoy canned fruit, it's best to choose products canned in 100% fruit juice whenever possible.

Tips for Consuming Frozen Fruit

Frozen fruit is convenient, nutritious, and shelf-stable and can help you meet your daily nutrient needs.

Here are a few ways to use frozen fruit:

• Use frozen fruit in smoothies and protein shakes
• Try making homemade jams and jellies with frozen fruit
• Add frozen berries to muffin and bread recipes
• Mix frozen fruit into yogurt, chia pudding, and overnight oats
• Sprinkle frozen berries over Greek yogurt and add a drizzle of honey
• Use frozen fruit to add flavor to plain or sparkling water
• Add frozen fruit to mocktails and cocktails

Frozen fruit can be used in place of fresh fruit in many recipes, so it's a convenient ingredient to keep on hand. Because of its long shelf life, stocking up on frozen fruit gives you healthy options for meals and snacks at any time. 

A Quick Review

Though often considered nutritionally inferior, frozen fruit is just as healthy as fresh fruit.

Not only can frozen fruit help you meet your daily nutrition needs, but adding it to your diet can improve your health and protect against conditions like cancer and heart disease.

While fresh fruit is preferred for certain circumstances, such as on-the-go snacking, frozen fruit is a convenient and budget-friendly option that can replace fresh fruit in many dishes.