Are Canned and Frozen Vegetables Healthy? What to Buy and What to Avoid

Yes. Plain frozen vegetables and fruit are about as nutritious as fresh, and sometimes more, because they are frozen soon after picking. Canned beans and tomatoes are great staples too. What you want to avoid are products packed in cream sauce, cheese sauce or syrup, and canned vegetables loaded with salt.

Are frozen vegetables as good as fresh?

For most nutrients, yes. A study comparing eight fruits and vegetables found that frozen versions held their vitamins about as well as fresh ones stored in the fridge for a few days, and in some cases better (Bouzari et al., 2015). Fresh produce loses some vitamins while it sits in trucks, stores and your fridge.

The main benefits of frozen and canned are convenience and cost. They last much longer, they are already washed and cut, and they make meal prep easy on busy weeks.

How do I choose between fresh and frozen?

I go by price and how fast I will use it. At my local store, spinach is sometimes the same price fresh or frozen. If my meal prep needs a lot of it this week, I buy fresh. If I only need a little, I grab the frozen bag so nothing goes to waste.

What should I avoid in the frozen and canned aisle?

• Vegetables in cream, butter or cheese sauces
• Fruit canned in heavy or light syrup. Choose fruit packed in water or its own juice.
• Canned vegetables and soups high in sodium. Look for “no salt added” or “low sodium,” or rinse canned beans and vegetables in a strainer.
• Frozen meals and breaded vegetables that are really fried food in disguise

The goal is foods that are minimally processed. If the ingredient list is only the vegetable, or the vegetable plus water and a little salt, you are good.

Which canned foods are worth keeping in the pantry?

• Black beans
• Lentils
• Chickpeas
• Pinto beans
• Diced or crushed tomatoes
• Pineapple and pears in juice
• Tuna, salmon and sardines in water

Which frozen foods are worth keeping in the freezer?

• Mixed vegetables
• Broccoli, cauliflower and Brussels sprouts
• Peas and green beans
• Spinach
• Berries of any kind and mixed fruit
• Pineapple, bananas and avocado chunks for smoothies
• Shrimp and white fish fillets

This is not a complete list. It is what I keep on hand.

For more on building a low-cost, healthy cart, read grocery shopping for dummies and 5 basic nutrition tips. If you want a meal plan that uses these staples, take the XPL quiz.