The nutrition showdown: fresh, frozen, or canned vegetables on your plate

Frozen and canned vegetables are typically cheaper and longer-lasting than fresh, and they can count toward daily fruit and vegetable servings. Guidelines (including Australia’s) allow frozen and canned options as part of your intake, with ½ cup of frozen broccoli or canned beans equaling one vegetable serving and 1 cup of canned peaches or diced frozen mango equaling a fruit serving. While some nutrient loss can occur during processing, these options generally provide similar fiber and vitamins; opt for low-salt and low-sugar varieties to maximize health benefits.