Frozen foods, much like canned foods, often get lumped into the “processed” category and dismissed as less healthy. But as with canned options, the truth about frozen foods is more nuanced. In fact, frozen foods offer several benefits that can make them a valuable part of a balanced, healthful diet.

Three Reasons Frozen Foods Deserve a Place in Your Kitchen

1. Nutrient Quality Maintained
   Freezing is a preservation method that locks in nutrients at their peak. Research shows that the nutrient content of frozen fruits and vegetables is often comparable to, and sometimes even higher than, their fresh counterparts—especially when produce has spent time in transit or storage (Boulet et al., 2021). Vitamins and minerals remain largely intact, so frozen foods can be just as nutritious.
2. Long Shelf Life = Reliable Backup
   Frozen foods have an extended shelf life, making them a dependable backup when fresh options run out. Keeping frozen vegetables, fruits, or proteins on hand ensures you always have healthy ingredients available, helping you avoid less nutritious takeout or ultra-processed snacks in a pinch—just like canned foods.
3. Quick and Convenient
   Frozen foods are typically pre-washed, pre-cut, or even pre-cooked, which reduces prep and cooking time. Whether adding frozen veggies to a stir-fry or tossing frozen fruit into a smoothie, these options make it easier to prepare nutritious meals quickly.

What to Watch Out For

• Sodium Content
  Some frozen foods, especially ready-to-eat meals or seasoned vegetables, can be high in sodium. High sodium intake is linked to increased blood pressure and cardiovascular risk (World Health Organization, 2012). Check labels and opt for options labeled “no added salt” or “low sodium.”
• High Level of Processing
  Not all frozen foods are created equal. Items like frozen fish sticks, chicken nuggets, or pizzas are highly processed and often contain added fats, sodium, and fillers. These are best enjoyed occasionally rather than as staples.
• Additional Ingredients
  Some frozen foods include added sugar, sauces, oils, or other ingredients that increase calorie, sugar, or fat content. For example, frozen fruit with syrup or frozen vegetables in creamy sauces. Always check ingredient lists so you know what you are getting.

Bottom Line: Frozen Foods as a Tool for Health

Stocking your freezer with a variety of frozen foods—like vegetables, fruits, edamame, and plain proteins—can make healthy eating easier, more convenient, and more varied, while saving time. By building your immediate environment to support your nutrition goals, you set yourself up for success. Frozen foods are not just convenient—they can be a cornerstone of a healthful, balanced diet when you choose wisely.

All the best,

Kevin Rogers, RDN, LD
Founder | Redesign Nutrition

References

Boulet, M., Tardif, N., & Lapointe, A. (2021). Nutritional comparison of fresh, frozen, and canned fruits and vegetables. Nutrients, 13(10), 3247. https://doi.org/10.3390/nu13103247

World Health Organization. (2012). Guideline: Sodium intake for adults and children. https://www.who.int/publications/i/item/9789241504836