For years, the mantra has been clear: fresh is best. But a consensus from culinary and nutritional professionals is turning that assumption on its head. When Deputy Content Hub Director Steffan Rhys posed a simple question to 16 food experts—which foods are better frozen than fresh—the answer was unanimous. Frozen often wins, both for its nutritional value and everyday practicality.
The Nutritional Edge of Frozen Produce
The experts, including registered dietitians, nutritionists, and chefs, highlighted a key advantage: freezing locks in nutrients at peak ripeness. McKenzie Jones, a registered dietitian at Nutribullet, explains that produce is flash-frozen within hours of harvest, preserving its vitamin and mineral content. In contrast, fresh produce can lose nutrients while travelling on trucks, sitting on supermarket shelves, or waiting in your kitchen.
This view is supported by science. A study cited by the experts, published in the Journal of Agriculture and Food Chemistry, analysed various fruits and vegetables. It found that the vitamin content of frozen corn, carrots, broccoli, spinach, peas, green beans, strawberries, and blueberries was comparable to, and occasionally higher than, that of fresh versions. Dr. Meena Malhotra, a physician specialising in obesity medicine, notes that berries frozen at peak ripeness can retain more vitamin C than fresh ones found in stores.
Top Foods to Buy Frozen
The experts repeatedly named a core group of foods where freezing offers superior benefits:
- Berries (strawberries, blueberries, raspberries): Lisa Poole, a dietitian from Nutritionist Resource, points out they lose vitamin C and antioxidants soon after picking. Freezing halts this degradation.
- Leafy greens (spinach, kale): These maintain iron, vitamins, and folate well when frozen, according to private chef Chuck Hayworth.
- Vegetables (cauliflower, broccoli, green beans, peas, Brussels sprouts): Alex Larson, a registered dietitian, emphasises they are frozen when nutrient levels are highest.
Beyond Vegetables: The Surprising Case for Frozen Fish
The benefits extend far beyond the plant kingdom. Several experts made a compelling case for frozen seafood. Registered nutritionist Sarah Osborne states that fish is often frozen within hours of being caught, locking in freshness in a way supermarket 'fresh' fish—which may have been transported on ice for days—cannot match.
Lauren Woodley, head of nutrition at Nomad Foods, adds a revealing point: much fish sold as 'fresh' has actually been frozen post-catch and then defrosted for display. Buying it frozen ensures it stays in that preserved state until you're ready to cook. Dr Richard Allison of Herbalife notes this process helps retain valuable omega-3 fatty acids and heat-sensitive vitamins that begin to diminish once fish is harvested.
Practical and Economic Benefits
The advantages aren't purely nutritional. Fitness instructor Jose Guevara highlights the significant cost savings and reduced waste offered by frozen foods. They provide year-round availability, can last for months in the freezer, and are often more affordable than out-of-season fresh produce that spoils quickly.
Chef Martin Slinn of Chesterfields Guest House encourages shoppers to rethink the freezer aisle. "Think of the freezer as a pause button for flavour," he says. Foods like peas, sweetcorn, and berries are frozen at peak season, capturing sweetness and texture that can be lost during transit and storage.
The experts do offer a note of caution: not everything freezes well. Sarah Osborne mentions that tomatoes, cucumber, and avocado can suffer in texture when frozen and are best bought fresh for salads or toast. The overall message, however, is clear. As dietitian Lisa Moskovitz summarises, frozen produce is an excellent option to add more nutritious, antioxidant-rich foods to your diet, often with a better nutritional profile and longer shelf life than its fresh counterpart.
