Fresh, frozen, or canned produce? Which is healthiest, best to cook with, and provides the most nutrients overall? This article details the differences between all 3 and will help you decide which is best for your needs.

Although the current plant-based buzz seems trendy, foods derived from plants have been appearing in our diets for centuries. But these days, with highly processed foods filling our supermarket shelves, it’s important to note that not all plant-based foods are alike.

In my book “Read It Before You Eat It: Taking You from Label to Table,” I guide consumers through the thousands of confusing and overwhelming food labels we face every time we shop. It would seem like the produce aisle would be easiest to navigate since most foods there don’t even wear food labels, but even choosing produce can leave us perplexed.

Yet, nothing shows off the best way to eat plants than the produce aisle. To me, the produce department is the crown jewel of the store, highlighting Mother Nature’s seasonal gifts in a color palette that can’t compare to any other section of the supermarket.

The Power of Plants

According to registered dietitian nutritionist Wendy Reinhardt Kapsak, president and CEO of the Produce for Better Health Foundation, “We now know that enjoying more fruit and vegetables is the single-most important thing we all can do to live happier, healthier lives.”

Plants are also found throughout the store in a variety of other forms too: frozen, canned and even dried. And they offer a wide variety of benefits, including nutrients Americans are under-consuming (like potassium and fiber). You would think that having a multitude of options to choose from would encourage us to pick plants at every meal. However, the most recent government data shows 81% of Americans aren’t getting enough fruits in their diet and 90% aren’t getting enough vegetables, according to the U.S. Department of Agriculture’s What We Eat in America study.

Is Fresh Better?

Whether fresh, frozen or canned, the nutritional benefits of produce will be received no matter how you buy them – as long as you eat them! And if buying them frozen, means you’re more likely to eat those green beans, then go for it! What’s key is being able to have produce at your fingertips for any meal or snack without having to run to the supermarket every time you want a fruit or veggie.

When it comes to picking produce, it’s often assumed fresh is best, but that’s not always the case. And besides, if we all need to be eating more fruits and veggies, the form shouldn’t necessarily be the priority, especially since the type may not make much of a difference when it comes to nutrient quality.

Surveys have shown that when it comes to the main drivers for why we choose the foods we eat, taste rules, followed by convenience, health value and cost. (The last two are interchangeable.)

Keeping those demands in mind, there are times when fresh just may not work for you, depending upon storage at home, your budget, proximity to your store, your schedule and your taste preferences.

Produce for Better Health Foundation data demonstrates that consumers who have all forms of fruits and vegetables available in their homes also have the highest produce consumption overall. But since not all produce is alike, let’s take a closer look at the various ways you can pick produce to satisfy what your body needs and your taste buds crave.

From a nutritional standpoint, sometimes frozen is better because it’s picked at its peak of ripeness, and some valuable nutrients (like the lycopene in canned tomatoes) are even better absorbed in their canned/cooked version than the fresh types. Most importantly, buy what you will enjoy, what you have space for and what you can afford.

Make Half Your Plate Plants

Here are just some of the reasons why produce, in any form, should take up at least half your plate at meals and snacks:

Pros and Cons of Different Forms of Produce

Fresh Produce, Pro:

Fresh Produce, Con:

Canned Produce, Pro:

Canned Produce, Con:

Frozen Produce, Pro:

Frozen Produce, Con:

Dried Produce, Pro:

Dried Produce, Con: