Does Freezing Lower Vitamin C in Fruits and Vegetables?

January 2, 2026 •

5 min read

According to a study comparing fresh and frozen produce, frozen fruits and vegetables are often just as nutritious, if not more so, than their fresh counterparts stored for several days. This surprising fact challenges the common misconception that freezing lowers vitamin C and other nutrient levels significantly.

Quick Summary

Freezing generally helps retain the nutrient content of fruits and vegetables, often locking in vitamin C at peak ripeness. While some initial loss can occur, especially with the blanching process for vegetables, it is often minimal and significantly less than the degradation that occurs during the transportation and storage of fresh produce. For many foods, freezing is an excellent method for preserving nutrients long-term.

Key Points

Freezing Preserves Nutrients: Freezing halts the enzyme activity that causes nutrient degradation, effectively locking in vitamin C at its peak.
Fresh Isn't Always Best: Due to transport and storage time, refrigerated fresh produce can lose more vitamin C than frozen produce.
Blanching Causes Some Loss: The brief boiling of vegetables (blanching) before freezing causes a moderate initial loss of water-soluble vitamin C, though it stabilizes after freezing.
Fruits Retain More Vitamin C: Frozen fruits are not blanched, so they retain their vitamin C with minimal initial loss compared to vegetables.
Airtight Packaging Is Key: Proper, airtight packaging prevents oxidation and moisture loss (freezer burn), which helps protect vitamin C content during storage.
Cooking Method Matters: Steaming or microwaving frozen vegetables preserves more vitamin C than boiling, which can cause nutrients to leach into the water.

The Science Behind Freezing and Vitamin C

When most people think about freezing fruits and vegetables, they worry about losing nutritional value, particularly heat- and water-sensitive vitamin C. However, freezing is one of the best methods for preserving nutrients. Unlike canning, which uses high heat, freezing uses low temperatures to halt the enzymatic activity that causes produce to ripen and decay. This means that fruits and vegetables are often frozen at their nutritional peak, effectively locking in their vitamins and minerals for a long period.

The Impact of Harvesting and Storage

One of the most significant factors affecting vitamin C levels is the time between harvesting and consumption. Fresh produce is often picked before it is fully ripe to ensure it survives long-distance transportation to grocery stores. During this journey, which can take days or even weeks, nutrient levels, especially vitamin C, begin to decline. For example, studies have shown that fresh green peas can lose up to 51% of their vitamin C within the first 24 to 48 hours after being picked. In contrast, commercially frozen produce is typically flash-frozen within hours of being harvested at peak ripeness, preserving its high vitamin content.

Blanching: The Main Cause of Initial Vitamin C Loss

For most commercially frozen vegetables, a process called blanching occurs before freezing. Blanching involves a quick dip in boiling water followed by an ice bath. This step is crucial for inactivating enzymes that can negatively impact the food's flavor, color, and texture over time. However, since vitamin C is water-soluble, some of it can leach into the blanching water. The extent of this loss varies depending on the vegetable and blanching time but generally ranges from 10% to 50%. Frozen fruits, on the other hand, do not undergo blanching, so they retain their vitamin C with minimal initial loss.

Retaining Maximum Vitamin C: A Comparative Guide

Freezing is not a uniform process, and how you prepare and store your produce can significantly impact the final nutrient content. Here’s a comparison of different preservation methods and their effect on vitamin C:


Method	Initial Vitamin C Loss	Long-Term Storage Impact	Overall Nutritional Outcome
Freezing (Home)	Can have minimal initial loss if done correctly and not blanched (for fruits). Some loss with blanching (for vegetables).	Nutrient levels remain stable for up to a year at 0°F (-18°C).	Excellent; preserves high vitamin levels, especially for fruits frozen unblanched.
Freezing (Commercial)	Minimal initial loss, aside from some vitamin C leaching during blanching for vegetables.	Locks in nutrients at peak freshness; stable for up to 12 months with proper storage.	Very high; often more nutritious than supermarket fresh produce that has traveled long distances.
Canning	High initial vitamin C loss (up to 85%) due to high-heat processing.	Relatively stable during canned storage due to lack of oxygen.	Poor; high heat destroys a significant portion of vitamin C and other water-soluble vitamins.
Refrigerated Fresh	Up to 50% vitamin C loss in the first few days after harvesting.	Continues to lose nutrients over time due to ripening and degradation.	Variable; depends on the time from harvest. May have lower vitamin C than frozen after a few days.

Best Practices for Preserving Vitamin C When Freezing

To maximize the vitamin C content of your frozen foods, consider the following best practices:

Blanch Vegetables Properly: For vegetables, a quick, high-temperature blanching period is better than a longer, lower-temperature one for retaining nutrients. Cool them immediately in an ice bath to stop the cooking process.
Freeze Produce Quickly: The faster your produce freezes, the smaller the ice crystals that form, which helps to preserve the food's cellular structure and texture. Spread items like berries on a tray in a single layer before transferring them to bags.
Use Airtight Packaging: Exposure to air can cause oxidation, which degrades vitamin C. Use airtight bags or containers, and remove as much air as possible before sealing. Vacuum-sealing is a great option for long-term storage.
Store at 0°F or Lower: Maintaining a consistent, low temperature is crucial for preventing nutrient degradation. Avoid frequent temperature fluctuations, which can occur if the freezer door is opened often.
Cook Frozen Foods Correctly: How you cook frozen food after thawing can also affect vitamin C levels. Steaming or microwaving is generally better than boiling, as less vitamin C is lost to the cooking water.
Add Ascorbic Acid to Fruits: To prevent discoloration and additional vitamin C loss in cut fruits like peaches and apples, you can add a small amount of ascorbic acid or lemon juice during preparation.

Practical Freezing Techniques

To ensure success with freezing your produce, follow these methods:

Tray Freezing: This method is ideal for individual fruits like berries, grapes, and cherries. After washing and prepping, spread the fruit in a single layer on a baking sheet and freeze until solid. Then, transfer to an airtight container. This prevents clumping and allows you to use only what you need.
Dry Pack: Suitable for some fruits and vegetables that do not require blanching (or after blanching). Simply pack the clean, dry produce into freezer bags or containers.
Sugar or Syrup Pack: Used for fruits to help preserve color, flavor, and texture. Sugar is sprinkled over the fruit to draw out juices, or a cooled syrup is poured over it. This is particularly useful for items like peaches and apricots.
Puree Method: Mash or blend fresh produce into a puree. This works well for overripe fruits or items you plan to use in sauces or smoothies later. Freeze in ice cube trays for convenient portioning.

Conclusion

Contrary to popular belief, freezing does not significantly lower vitamin C in fruits and vegetables, especially when compared to the natural degradation that occurs in fresh produce over time. While some minimal loss may happen during the blanching process for vegetables, it is far less destructive than methods like canning. By harvesting at peak ripeness, using proper preparation techniques like blanching, and ensuring airtight storage at a consistent low temperature, you can effectively preserve the high vitamin C content of your favorite produce. Ultimately, frozen fruits and vegetables are a convenient, cost-effective, and highly nutritious alternative to fresh produce, especially when fresh options are out of season.

Visit the Penn State Extension for more detailed freezing instructions.

Frequently Asked Questions

No, freezing does not destroy vitamin C completely. It is a very effective preservation method that retains most of the nutrient content, and for many fruits and vegetables, frozen produce can be just as nutritious as fresh.

It depends on the time from harvest. While freshly picked produce is highest in nutrients, produce that has been refrigerated for a few days can have lower vitamin C levels than its frozen counterpart, which is often flash-frozen at peak ripeness.

Blanching is a quick boil-and-ice-bath process used for vegetables before freezing to stop enzyme activity. Because vitamin C is water-soluble, some is lost during blanching, but this stabilizes the nutrient content for long-term storage.

Freezer burn is a result of moisture and oxidation damage from poor packaging. While it negatively impacts texture and flavor, airtight packaging prevents this and helps maintain vitamin C levels.

To maximize vitamin C retention, opt for cooking methods that use less water, such as steaming or microwaving. This prevents the water-soluble vitamin from leaching out into the cooking liquid.

Yes. Freezing fruit does not require blanching, so most vitamin C is retained. For cut fruits like apples or peaches, adding ascorbic acid or lemon juice can prevent browning and additional vitamin C loss.

When stored correctly in an airtight container at 0°F (-18°C) or lower, frozen produce can maintain its high nutritional value, including vitamin C, for up to 12 months.