The rising cost of living means the weekly grocery shop takes a huge chunk out of the family budget – and fresh fruits and veggies are a big whack of that cost. So you may have found yourself turning to the frozen aisle for cheaper (and longer lasting) produce.

But just because frozen fruit and vegetables are often cheaper, does it mean they’re not as good for us? We asked an expert to find out!

Louise Rubic is an expert in nutrition education and public health, with over 25 years of experience providing individualised nutritional care. She has successfully transitioned her wealth of clinical knowledge into academia, where she now serves as a Senior Learning Facilitator in the Bachelor of Health Science (Nutrition) program at Torrens University Australia.

A recent Australian survey identified that the most important considerations regarding the purchase of food was cost, quality and taste. With cost being the most important issue, frozen fruits and veggies can be a cheaper option over fresh where prices have increased by about 7.5%, while the cost of frozen foods has increased no more than annual CPI.

Frozen foods are also correctly perceived to be safer with extended storage capabilities over fresh foods. The most common vegetables and fruits purchased are green peas, corn, mixed vegetable, carrots, cauliflower and various berries. To minimise food waste, Australian favour freezing leftovers and purchased fresh food at home, however there is growth in demand for frozen pre-prepared meals as the convenience in saving time and effort becomes important in busy lives. Sales in Australian frozen ready meals have had an average annual increase of 8% since 2014.

Are frozen fruit and veggies just as healthy as fresh?

Frozen fruits and vegetables are often viewed as second-best compared to fresh produce, but research suggests otherwise. In fact, studies show that frozen produce can sometimes have higher nutritional value than fresh fruits and veggies, especially when considering long-term storage.

Research has found that losses in key nutrients, such as vitamin C and B vitamins, are minimal during frozen storage compared to other preservation methods. For example, a study comparing the vitamin C content in broccoli, carrots, legumes, peas, and spinach revealed that freezing preserved nutrients better over 12 months than storing the same produce in a refrigerator for just seven days. In addition to retaining nutrients, frozen fruits and vegetables may help improve dietary habits.

Studies show that consumers of frozen produce tend to eat significantly more fruits and vegetables overall, leading to higher intakes of essential nutrients like dietary fiber, potassium, calcium, and vitamin D. As for any fresh vegetables, the trick is not to overcook frozen vegetables as this will affect the taste, texture and accelerate the loss of nutrients.

Here’s an interesting benefit of frozen foods for infants – A 2021 study found that infants who were fed frozen vegetable-based meals for 3 months accepted a new vegetable-based food better than infants fed commercial sterilised meals in jars. Freezing helps preserve the natural flavours of the food ingredients, which seems to increase infants’ openness to trying new foods later on.

Is the quality and taste of frozen food as good as fresh?

Freezing is one of the most effective methods for preserving both the sensory qualities—such as taste, texture, and colour—and the nutrients of fruits and vegetables, outperforming other preservation methods like canning and dehydration. By halting microbial growth and slowing down chemical reactions, freezing ensures the maintenance of food quality over time.

A report from the QLD Department of Agriculture and Fisheries noted that a roundtable of chefs tested the colour, taste, and texture of fresh versus frozen fish. The chefs found no discernible difference between the fresh and frozen samples, even if the frozen fish had been stored for up to six months.

The majority of frozen vegetables are produced in Tasmania, due to the quality of the soil, reliable growing climate and local expertise. Vegetables are picked and rapidly frozen to avoid the formation of larger ice crystals that can damage and dehydrate the food. Rapid freezing technology maintains the integrity of the food including the nutrient content.

Are frozen, complete meals just as healthy as fresh meals?

Previously, pre-packaged frozen meals, were considered problematic as they were often highly processed and particularly high in sodium. The Australian Government has committed to a 30% reduction in population salt intake by 2025 as excess sodium is linked to increasing risk for high blood pressure and chronic disease risk.

This has instigated closer partnerships with food manufactures where they are encouraged to improve the nutrient composition of frozen meals including a cap of sodium at 250mg per 100g. The dietary recommendation for salt consumption in adults is less than 5g per day. A 2021 study found that sugars and sodium have reduced in frozen ready meals, while there has been a slight increase in the protein and fat content.

The Health Star Rating was introduced in 2014 as a voluntary front-of-label initiative indicating the nutritional value of the packaged food from 0.5 to 5, where a 5-star food would minimise the four components associated with increased risk of chronic disease – high in kilojoules, saturated fat, sodium and total sugars per 100 g – as well as ensure health promoting components such as dietary fibre, protein, fruit and vegetables.

Just over half of Australian frozen meals display a Health Star Rating, ranging from 2 to 5 star, to help inform purchasing decisions. For convenience, preparing a home-cooked meal using frozen ingredients is likely to be preferable over frozen ready meals from a nutritional standpoint. However, where practicality and inconvenience limit home-cooking capabilities, frozen ready meals may be an option when chosen carefully.

What are some things everyone should know about frozen foods?

• If a frozen food needs to be defrosted before consuming, defrost in the fridge, not at room temperature.
• Check your freezer temperature is -15degrees C or colder.
• Cool leftovers quickly by placing them covered in the fridge, then freezer.
• Do not re-freeze, defrosted food.

Sources
Department of Agriculture, Fisheries and Forestry. (n.d.). Price determinants for processed fruits and vegetables. Retrieved from https://www.agriculture.gov.au/sites/default/files/sitecollectiondocuments/ag-food/publications/price-determin/processed_fruit_and_vegetables.pdf

Fight Food Waste Cooperative Research Centre. (2023). EPPS Data report. Retrieved from https://endfoodwaste.com.au/wp-/uploads/2023/11/FFWCRC_EPPSData_final.pdf

Fisheries Research and Development Corporation. (2017). FRDC report on frozen seafood quality. Retrieved from https://www.frdc.com.au/sites/default/files/products/2017-179-DLD.pdf

Food Processing. (n.d.). Survey reveals consumer attitudes to food safety in ANZ. Retrieved from https://www.foodprocessing.com.au/content/business-solutions/article/survey-reveals-consumer-attitudes-to-food-safety-in-anz-835893685

IMARC Group. (n.d.). Australia frozen food market report. Retrieved from https://www.imarcgroup.com/australia-frozen-food-market

Kalhoff, H., Schmidt, I. V., Heindl, I., Kunert, J., & Kersting, M. (2021). Feeding frozen complementary foods promotes food acceptance in infants: The randomised intervention trial Baby Gourmet. Nutrition Research, 87, 49–56. https://doi.org/10.1016/j.nutres.2020.12.020

Wooldridge, K., Riley, M. D., & Hendrie, G. A. (2021). Growth of Ready Meals in Australian Supermarkets: Nutrient Composition, Price and Serving Size. Foods, 10(7), 1667. https://doi.org/10.3390/foods10071667

Healthdirect Australia. (n.d.). Food safety. Retrieved from https://www.healthdirect.gov.au/food-safety