Are Frozen Berries as Nutritious as Fresh? You Bet!


A May article in The Guardian posed the following question and answer:

Q: Fresh [food] is best – right?

A: In fact, studies on the relative benefits of fresh and frozen show no consistent differences.

As far back as the late 1990s, the Food & Drug Administration declared that frozen fruits and vegetables provide the same essential nutrients and health benefits as fresh. Meanwhile, a more recent story on notes, “Some of the healthiest foods in the market are in the freezer section.” 

So when it comes to those local berries you bought and froze during the summer, rest assured that enjoying them during the fall and winter doesn’t mean that your favorite recipes will lack for any of the health benefits that make strawberries, raspberries, blackberries, and blueberries the superfoods they are. No matter whether fresh or frozen, berries are nutritional powerhouses that can contribute to a variety of positive health effects, from preventing to disease to maintaining a consistent weight.

The ability of frozen fruit and vegetables to retain their nutritional value has a lot to do with the quick-freezing and flash-freezing technologies that have been developed and refined since the 1920s. These days, frozen berries show no significant difference in nutrient levels as their fresh counterparts. They’ve also improved a lot in texture and flavor, thanks to manufactures’ desire to satisfy the savvy customer’s demand for healthier, better-tasting, and better-quality foods.

So take out a bag or two of your frozen farmers’ market berries and allow them to thaw overnight in the fridge. Add strawberries or blackberries to pancakes or acai bowls, fold blueberries into muffins and breads, and savor raspberries in sauces for meat and fish. Or enjoy enjoy a mix of berries in pies, tarts, trifles, and parfaits—without guilt or fear that they’re not as good for you as their freshly picked friends.