Fresh vs. Frozen

You may be able to taste a difference between fresh produce and the frozen or canned versions. But is there a difference in the nutritional content?

According to the International Food Information Council, consumers who use canned or frozen fruits and vegetables can rest easier. IFIC nutritionists say canned and frozen produce is virtually identical in terms of nutrition to its fresh counterparts.

In fact, if you live in an area where fresh produce is shipped long distances or stored for long periods of time before purchase, frozen or canned produce may actually be higher in nutritional content. That's because over time, fresh produce can lose some of its nutrients.

Type of processing

Of course, some types of processing affect nutrition more than others. For example, the number of calories and the amount of vitamins (Read about "Vitamins & Minerals") in a box of frozen corn may be comparable to an equivalent amount of fresh corn. But if you're talking about frozen creamed corn, you're looking at an increased number of calories and a higher amount of fat. In addition, be aware that if you're watching the amount of salt you eat, many processed foods can be higher in sodium. (Read about "Sodium")

In general, if you're concerned about the nutritional content of processed foods, the American Dietetic Association suggests that you:

• eat a variety of foods
• read food labels carefully (Read about "Food Labels")
• compare food labels to choose products that offer more of the nutrition you want, less of the saturated fats you don't want

When you are reading or comparing food labels, it's also important to read the fine print. A food may call itself "fat-free" in large print, but a closer look at the nutritional contents may show the same food to be high in sugar or calories. This is especially important if you're paying attention to nutrition because of heart concerns. (Read about "Low Fat Food Tips")

In addition, be aware that the way you store food can affect its nutritional content as well. The ADA says fresh and canned fruits and vegetables should be stored in a cool place, since some vitamins are sensitive to heat.

Related Information:

    Reduced Calorie Fruit Recipes