- Dietitians recommend frozen berries, mango and cherries for convenience and nutrition.
- Many frozen fruits retain more nutrients than fresh ones due to flash-freezing at peak ripeness.
- Frozen fruits are cost-effective options and last longer than fresh fruit.
Fresh fruit is delicious and nutritious, but it also wilts, bruises and spoils faster than most of us can use it. Frozen fruit serves as a reliable, affordable option that can be used year-round. In fact, many dietitians say that certain fruits are actually better purchased frozen, for both optimal nutrition and practicality.
Most frozen fruits are picked at peak ripeness and flash-frozen within hours to preserve nutrients and flavor, which makes them a cost-effective choice for most households. According to Sheri Gaw, RDN, CDCES, some nutrients, like folate and vitamin C, begin to degrade soon after fresh fruit is harvested. “Vitamin C is a water-soluble vitamin and antioxidant that is sensitive to light, heat and oxygen. Fresh fruits high in vitamin C, such as strawberries, kiwis, pineapple and mangos, are susceptible to nutrient loss from temperature changes and long transportation and storage periods,” says Gaw.
When thawed or blended, frozen fruit still provides the texture, color and flavor you expect, without the spoilage or waste. Lisa Valente, M.S., RD, mentions that frozen fruit is often more affordable and lasts longer. “You don’t have to worry about throwing away moldy berries or mushy apples,” adds Valente.
Below, dietitians share which fruits are best purchased frozen, why they are a nutritious choice, and the easiest ways to enjoy them daily.
1. Frozen Wild Blueberries
Wild blueberries were at the top of many dietitians’ lists for frozen fruit purchases, and for good reason. According to Kitty Broihier, M.S., RD, LD, wild blueberries are only ripe for a few weeks in the summer, but because they are harvested and frozen within about 24 hours of picking, their peak-of-summer flavor and nutrition are preserved. Because frozen berries can be preserved for longer periods of time than fresh berries, they do not have the same seasonal limitations. Incorporating frozen fruits makes it easier to embrace variety in your fruit intake, which helps ensure that you consume the various vitamins, minerals and phytonutrients that different fruits have to offer. Broihier adds, “Tiny but mighty wild blueberries have a higher skin-to-pulp ratio than regular blueberries, so each bite delivers more of the deep purple-blue pigments called anthocyanins, as well as other plant compounds that exist in the skin of the berries.”
2. Frozen Mango
Fresh mango can be delicious, but some people find it difficult to cut or challenging to determine its ripeness. These barriers can lead to food waste and lost nutrients, especially when fruit ends up spoiled before it’s consumed. However, frozen mango is perfectly sweet and ready to use straight from the bag. It’s usually picked at peak ripeness, then frozen within hours, which preserves the fruit’s structure, flavor and nutrition.
3. Frozen Cherries
Fresh cherries are a tasty summer bite, but they are only available seasonally and some find them time-consuming to pit. According to Valente, frozen cherries help to remove those barriers because they require no pitting, and they are much easier to find out of season.
Frozen cherries are also flash-frozen at peak sweetness, which helps to preserve their powerful antioxidants and polyphenols that have been shown to reduce inflammation. In fact, research shows that antioxidant compounds like anthocyanins (responsible for cherries’ deep red color) remain stable and active in properly frozen cherries, helping them retain their anti-inflammatory potential over time.
4. Frozen Strawberries
Fresh strawberries are wonderfully sweet and vibrant, but they can be a bit delicate due to their soft texture and high moisture content. Frozen strawberries offer a much more dependable option. Because they are typically picked at peak ripeness and flash-frozen within hours, they retain their nutrients, texture and taste longer than fresh berries. According to Gaw, the vitamin C and polyphenol content in frozen fruits such as strawberries may match or slightly exceed those in fresh strawberries that have been stored for days.
Easy Ways to Enjoy Frozen Fruits
- Add them to your smoothies. According to Valente, “Smoothies are a great way to use frozen fruit. It can be a timesaver to make your own smoothie bags with your fruit, maybe some greens and other ingredients you like to have in the freezer ready to go.”
- Top your favorite breakfast bowls. Try adding a serving of frozen berries to a bowl of warm oatmeal, or use them as a topper for yogurt or cottage cheese.
- Add some sweetness to your favorite salsa. Frozen mango can be added to salsas for a sweet-and-savory topping to your favorite dishes.
- Dress up your desserts. Frozen fruits can be easily added to baked goods or used to make sorbets.
- Make a sauce. Try using frozen fruits like cherries to make a compote to mix in with sparkling water or use as a topping for pancakes or waffles.
Our Expert Take
Frozen fruits often get overlooked, but they’re one of the most cost-effective and convenient ways to increase your fruit intake. Dietitians consistently recommend frozen options because they’re nutrient-dense, easy to use, versatile and less likely to spoil than fresh fruit. Frozen wild blueberries, mango, cherries and strawberries are all excellent choices because they tend to match or exceed the nutrient quality when compared to their fresh counterparts due to a process called “flash-freezing.” If you’ve been hesitant about buying frozen fruit, consider this your sign to give it a try.
