Fresh produce looks great, but it isn't always the best value. Frozen and canned fruits and vegetables can save money, reduce waste, and keep you stocked all year.
What Canadian guidance says
Canada's Food Guide says fresh vegetables and fruit are usually less expensive when they are in season. It also says frozen and canned vegetables and fruit are healthy options, and they can cost less than fresh produce when it is out of season. A British Columbia youth health organization adds that frozen fruits and vegetables have many of the same nutrients as fresh ones.
When to choose each
- Fresh: best when the item is in season and you will use it within a few days.
- Frozen: good for smoothies, soups, stir-fries, and sides. You can use what you need and keep the rest, which cuts waste.
- Canned: handy for tomatoes, beans, corn, and fruit. They keep for a long time and are good for stews and sauces.
Check the label
Canada's Food Guide suggests comparing the Nutrition Facts table to choose products lower in sodium, sugars, or saturated fat. For canned vegetables and fruit, look for options without added salt or sugar when you can.
Save more
- Compare unit prices across fresh, frozen, and canned versions.
- Look for discounted produce. Slightly bruised or oddly shaped produce may be offered at a lower price, and the Food Guide notes it is just as healthy.
- Try store brands. Frozen and canned store brands are often cheaper than name brands.
- Buy the amount you will use. Fresh produce you throw away is not a bargain.
A simple rule
Buy fresh when it is in season and on sale, and fill the gaps with frozen and canned. That way you always have vegetables and fruit on hand without paying peak prices.
The bottom line
The best value is the produce your family will actually eat before it spoils. Compare prices by unit, check the labels, and mix fresh, frozen, and canned. ShoppedOut's flyer comparison helps you see which store has the best price on the staples you buy most.
Sources
- Health Canada, Canada's Food Guide, "Healthy eating on a budget": https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-eating-budget
- Foundry BC, "Tips for eating on a budget": https://foundrybc.ca/?p=5652
- City of Hamilton Public Health, "Healthy eating on a budget": https://hamilton.ca/people-programs/public-health/healthy-eating/healthy-eating-budget