Eating frozen fruit as a snack can be a healthy and convenient option. Frozen fruit has many benefits – it is nutritious, easy to portion, and gives you the sweet treat you crave without added sugars or preservatives. However, there are some drawbacks to keep in mind as well. In this article, we will explore the pros and cons of snacking on frozen fruit to help you decide if it’s the right choice for you.
Quick Answers
– Yes, you can eat frozen fruit as a snack. Frozen fruit is nutritious, easy to portion, and gives you the sweet treat you crave without added sugars.
– The main benefits of snacking on frozen fruit are the nutritional value, convenience, and lack of added sugars. Frozen fruit contains just as many vitamins and minerals as fresh fruit.
– Potential downsides are that frozen fruit lacks fiber found in fresh fruit and that overdoing frozen fruit can spike blood sugar levels. Portion control is important.
– The best frozen fruits to snack on are berries like strawberries, blueberries, raspberries, and cherries. Bananas and mangoes also freeze well.
– To snack on frozen fruit, let it thaw slightly or eat it semi-frozen. Top it with nuts, seeds, or a dollop of Greek yogurt for more nutrition and protein.
Nutritional Benefits
One of the biggest advantages to snacking on frozen fruit is the nutritional value. Fruit is packed with essential vitamins, minerals, and antioxidants. According to the USDA, fruits are under consumed in the United States – only 12% of Americans eat the recommended 1.5-2 cups of fruit per day.[1] Snacking on frozen fruit can help bridge that nutritional gap.
The freezing process does not destroy the nutrients in fruit. In fact, frozen fruit is often more nutritious than fresh fruit. Fruit is frozen at peak ripeness, when nutrient levels are highest. The nutrients are then locked in when the fruit is frozen.[2]
Fruit freezing stops the enzymatic breakdown of nutrients over time. Enzymes in fresh fruit can cause nutrients like vitamin C and B vitamins to degrade during storage and transportation.[3] Freezing fruit right after picking preserves the original nutritional content.
Studies have found frozen fruit has the same or higher levels of vitamins, minerals, and antioxidants as fresh fruit stored over time:
– Frozen blueberries have significantly more polyphenols, anthocyanins, and total antioxidants than fresh blueberries stored for 3-6 days.[4] Anthocyanins are potent antioxidants that reduce inflammation.
– Peeled frozen mango and papaya have higher levels of carotenoids than fresh fruit after 14 days of refrigeration.[5] Carotenoids like beta carotene support eye and skin health.
– Frozen strawberries, raspberries, and cherries retain higher vitamin C content than these berries stored fresh for several days.[6] Vitamin C boosts immunity and helps the body absorb iron.
So you can feel good about the ample vitamins, minerals, fiber, and antioxidants you’re getting from frozen fruit. It makes for a nutritious snack any time of day.
Fruit Nutrition Facts
| Fruit (frozen) | Serving | Calories | Key Nutrients |
|---|---|---|---|
| Strawberries | 1 cup | 53 | Vitamin C, Manganese |
| Blueberries | 1 cup | 84 | Vitamin C, Vitamin K, Manganese |
| Raspberries | 1 cup | 65 | Vitamin C, Manganese, Fiber |
| Cherries | 1 cup | 87 | Vitamin C, Potassium, Antioxidants |
| Mango | 1 cup chunks | 107 | Vitamin C, Vitamin A |
| Banana | 1 medium | 105 | Potassium, Vitamin B6, Fiber |
Convenience
Convenience is another major advantage to keeping a stash of frozen fruit on hand. Frozen fruit requires absolutely no prep work – just open the bag and eat it straight out of the freezer. This makes it the ultimate quick, easy snack when you’re pressed for time.
Frozen fruit is ready to grab and go whenever a snack attack strikes. You don’t have to wash, chop, or peel fruit to enjoy it. This convenience factor makes people more likely to eat frozen fruits than fresh ones.[7]
Portion control is also built right into frozen fruit. It comes pre-portioned in the bag, nixing the need to wash and chop a whole piece of fresh fruit. This can help avoid overeating. You can just grab a handful of frozen raspberries instead of eating a whole pint.
Plus, frozen fruit lasts much longer than fresh. Frozen fruit stored at 0°F can keep for 8-12 months in the freezer.[8] So there is very little waste compared to fresh fruit that goes bad quickly. Fill up your freezer with bags of your favorite frozen fruit to always have a convenient, shelf-stable snack available.
Lack of Added Sugars
Most frozen fruit has no added sugars or preservatives – just the natural sugar contained within the fruit itself.
Compare this to many pre-packaged fruit snacks and dried fruits that are loaded with added sugar and high fructose corn syrup. For instance, a 1 ounce box of raisinets contains 13 grams of sugar. A 1/2 cup of frozen mango chunks has only 15 grams of naturally occurring sugar.[9]
The lack of added sugars makes plain frozen fruit a much better option for controlling blood sugar levels. There is no sugar spike and crash from all that added sugar.
And since frozen fruit is so sweet and tasty on its own, there is no need to dip it in chocolate or coat it in sugary yogurt. You can enjoy delicious frozen fruit plain or with heart-healthy toppings like nuts or seeds.
Potential Downsides to Eating Frozen Fruit
While frozen fruit does have some clear advantages, there are a few potential downsides to consider as well.
Lower Fiber Content
Fresh fruit contains more fiber than frozen fruit because the freezing process destroys some of the fiber. Soluble fiber is delicate and can be damaged by ice crystal formation.[10]
For instance, one medium apple with its skin contains 4.4 grams of fiber. One cup of frozen apple slices has only 3 grams of fiber.[11]
Fiber helps slow digestion and control blood sugar spikes. It also promotes feelings of fullness. The slightly lower fiber content in frozen fruit is likely negligible, but worth being aware of.
If you are looking to maximize fiber intake, eat frozen fruit in addition to high fiber fresh fruits and veggies – not in place of them. Bran cereals, nuts, seeds, beans, and whole grains are other great sources of dietary fiber.
Potential Blood Sugar Spike
While frozen fruit is a better option than fruit snacks loaded with added sugars, it can still cause a quick rise in blood sugar if over-consumed. Fruit contains natural sugars – primarily the simple sugar fructose.
In most people, fruit sugars have a relatively small impact on blood sugar levels. But for diabetics and those with prediabetes, too much frozen fruit could lead to a blood sugar spike.[12]
Portion control is important when snacking on frozen fruit, especially for those with diabetes or insulin resistance. Stick to a half cup or cup serving and be mindful of combinations. Pairing frozen fruit with protein, fat, or fiber can help mitigate blood sugar spikes.
Not As Filling as Fresh Fruit
Frozen fruit may be slightly less satiating than fresh fruit. The freezing process seems to decrease the food’s ability to suppress appetite and promote feelings of fullness.
One study compared the satiety benefits of fresh oranges versus frozen oranges. While both increased satiety levels, the fresh oranges had a greater effect on lowering appetite hormones.[13]
Researchers believe the damage to fiber, juice release, and fruit structure during freezing may lower the satiating properties. So you may need to eat a larger portion of frozen fruit to feel full.
Again, pairing frozen fruit with a protein source can help increase satiety. Topping it with nuts, seeds, or Greek yogurt will provide more nutritional bang for your snacking buck.
Best Frozen Fruits to Snack On
While pretty much any fruit can be frozen, some are better suited for snacking than others. The best fruits are those that retain taste, texture, and nutrition when frozen. Great options include:
Berries
Berries like strawberries, raspberries, blackberries, and blueberries freeze exceptionally well. The small size and soft texture of berries is maintained when frozen. And because berries are extra sweet, freezing concentrates the flavor.
Berries are nutritional powerhouses, rich in vitamin C, antioxidants, and polyphenols that have anti-inflammatory benefits.[14] Keep bags of mixed frozen berries handy for a boost of antioxidants and phytochemicals.
Cherries
Frozen cherries check all the boxes – they are sweet, tart, and firm enough to maintain texture when frozen.
Tart cherries in particular are a true superfood. They are crammed with antioxidants like melatonin and anthocyanins and may help reduce muscle damage, arthritis, and sleep issues.[15] Keep them stocked for a healthy frozen treat.
Mangoes
Mango is the king of fruits in terms of taste and nutrition. Luckily frozen mango retains a sweet tropical flavor. Frozen mango chunks make for an exotic and tasty snack.
Mangoes are rich in vitamins A and C, fiber, and carotenoids that support eye and skin health.[16] The bright orange flesh is as nutritious frozen as it is fresh.
Bananas
Frozen bananas are ideal for snacking because you can eat them like popsicles. Simply peel a ripe banana and cut into chunks. Freeze overnight on a baking sheet then transfer to a baggie.
Bananas are of course loaded with potassium, an essential mineral for heart health, digestion, and muscle function.[17] Whether you slice them or use them for smoothies, frozen bananas are endlessly useful.
Pineapple
Pineapple is exceptional when frozen – the juicy chunks and tangy sweetness are maintained. Pineapple is rich in vitamin C, antioxidants, and bromelain, an enzyme with anti-inflammatory powers.[18] Frozen pineapple makes for a refreshing, hydrating snack on hot days.
Tips for Snacking on Frozen Fruit
Check out these pro tips for making the most of frozen fruit:
– Allow frozen fruit to thaw slightly before eating for better flavor. Microwave for 15-30 seconds or let sit at room temperature briefly.
– When freezing bananas or mangoes for later snacking, coat chunks in lemon or orange juice first to prevent browning.
– For more nutrition and staying power, top frozen fruit with nuts, seeds, or Greek yogurt. The protein and fat will help regulate blood sugar response.
– Blend frozen fruit into smoothie bowls. Layer blended fruit with toppings like granola, chia seeds, coconut flakes or nut butter.
– Mix an array of frozen fruits together like berries, mango and pineapple for a flavor-packed snack.
– Frozen fruit works beautifully baked into muffins, cakes, pies and crumbles. The cold fruit keeps the batter firm.
– For parties, fill paper cups with frozen fruit and stick popsicle sticks in them for a make-your-own popsicle station.
The Bottom Line
Frozen fruit can be part of a healthy diet and makes for a convenient, ready-to-eat snack. Benefits include retention of nutrients, lack of added sugars, easy portion control, and versatility. Potential downsides to keep in mind are decreased fiber and satiety value compared to fresh fruit.
Overall, enjoying fruit in frozen form is preferable to skipping it altogether or choosing processed snacks with added sugars and fillers. Frozen fruits like berries, mangoes, bananas, cherries, and pineapple are nutritious options that make snacking easy. Just be mindful of portion sizes and balance frozen fruit with other whole foods. Your body will thank you for the extra nutrients and fiber.
