It’s no secret that fruits are a staple part of a balanced diet. They’re packed with essential nutrients, including vitamins, minerals, and in some cases, healthy fats. The only catch? Fresh fruit is super perishable, so it can be difficult to always have on hand. Luckily, many fruits are available in the freezer aisle—and some might even be healthier when frozen.
Kristen Lorenz, RD, is a registered dietitian and the founder of Kristen Lorenz Nutrition
Marissa (Meshulam) Karp, MS, RD, CDN, is a registered dietitian and the founder of MPM Nutrition
Why Choose Frozen Fruits?
Contrary to popular belief, frozen fruits aren’t nutritionally inferior to their fresh counterparts. In fact, they can be just as nutrient-dense—if not more—than fresh fruits. Frozen fruits are “picked at peak ripeness, when nutrients levels are highest, then flash-frozen to lock in those nutrients,” explains registered dietitian Kristen Lorenz, RD. And while there may be a slight loss of water-soluble vitamins (such as vitamin C) during the freezing process, the fruit’s overall nutritional value will remain intact, adds Lorenz.
In contrast, “fresh fruit is picked before it fully ripens,” shares Marissa (Meshulam) Karp, registered dietitian. This prevents overripe fruit from hitting the shelves, as it allows the fruit to ripen as it’s transported and stored. However, fresh fruit loses nutrients the longer it’s stored, so it can actually contain less nutrients than the frozen kind, says Karp.
Nutritional perks aside, frozen fruit is convenient to use, as it’s already peeled, sliced, or pitted. It also lets you enjoy certain fruits out of season, which may be lacking or more expensive during certain times of the year. Additionally, “the extended shelf-life means less food waste, and having frozen fruit on hand eliminates the need for frequent grocery trips,” Lorenz notes. It’s also fantastic for quick meal prep, whether you’re making smoothies, baking, or snacking, says Lorenz.
6 Fruits to Buy Frozen
Although the fruits listed below are just as delicious fresh, many of them are seasonal, expensive, quick to ripen, hard to prepare, and less nutritious when purchased fresh from the grocery store. Instead, consider opting for the more convenient, nutritious, and evergreen choice—frozen fruits.
Mango
Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
“Peeling and cutting a fresh mango can be cumbersome, but with frozen mango, the hard work is done for you,” says Lorenz. It’s also “perfectly ripened before being frozen, ensuring you get that sweet tropical flavor every time.” Plus, mango provides plenty of essential nutrients, including vitamin C for immune function, vitamin A for eye health, and fiber for digestion.
Pineapple
Jennifer Causey
Pineapple is packed with vitamin C and manganese, which support immunity and bone health, respectively, according to Lorenz. “It also contains bromelain, an enzyme that may aid digestion and reduce inflammation,” she adds. Thanks to frozen pineapple, you can enjoy these benefits—along with its delicious sweet-tart flavor—without having to peel or core it.
Berries
Victor Protasio
Berries are porous, so they’re likely to absorb moisture and grow mold more quickly than other fruits, says Karp. “For this reason, it can be hard to always have fresh berries on hand, [but] that’s where frozen berries come in,” adds Karp. Frozen berries can last months, making it easy to enjoy their rich nutritional profile of disease-fighting antioxidants, immune-boosting vitamin C, and gut-friendly fiber.
Cherries
Greg DuPree
Cherries are rich in antioxidants called polyphenols, which protect cells and fight inflammation in the body, according to Karp. However, removing their pits can be a nuisance, especially if you need to use a large amount. “Frozen cherries are great because they’re already pitted, which means you can throw them in a smoothie or on a yogurt bowl and eat as is,” says Karp.
Acai
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Acai berries are highly delicate, so they’re never sold fresh at the grocery store. Instead, they’re available as a powder and frozen puree, the latter of which is perfect for thickening up smoothies and smoothie bowls. What’s more, acai is rich in omega-3 fatty acids and antioxidant anthocyanins, making the frozen puree worth keeping in your freezer.
Dragon Fruit
Caitlin Bensel
Frozen dragon fruit is already peeled and cubed, making it easy to enjoy the tropical fruit. It’s also usually cheaper than the fresh kind, which can be difficult to find in stores. “Dragon fruit is particularly rich in fiber, [which] acts as prebiotics to build up our gut bacteria,” Karp says. “It’s also a good source of antioxidants, such as betalains and carotenoids.”