frozen or fresh?

Written By Ryan Rupley

Hey Whatsupp Guys,

This week, we’re diving into something I get asked about all the time: What’s actually better — fresh, frozen, or canned food?
Specifically, we’re talking about chicken thighs and green beans, but the info pretty much applies to a ton of other stuff too.

And remember — here on Guam, we’ve got that extra layer of struggle: almost all of our food is shipped in. Like we talked about last week, that means higher prices and nutrients that are MIA by the time they hit our plates. 🙃

🐔 Let’s Talk Chicken First

“Fresh” Chicken Thighs

  • “Fresh” just means it’s never been frozen below 26°F. doesn’t mean it has more nutrients.

  • It may still have chemicals added during processing (like chlorine rinses or preservatives).

  • Wanna avoid that? Read the labels. Don’t trust the big “FRESH” label like it’s gospel. Remember, EVERYTHING IS MARKETING.

Frozen Chicken

  • Honestly? Not a bad choice.

  • There’s no strong evidence that frozen chicken is less nutritious than fresh.

  • In some cases, it might even be safer due to lower contamination risk.

  • Me personally? I go for whatever’s cheaper per pound. Usually frozen wins.

Canned Chicken

  • If it’s your only option, okay.

  • But otherwise? HARD PASS.

  • Canned chicken often has 2-3x more sodium, and it’s usually more expensive per serving.

🥦 Now Let’s Talk Green Beans (and alot of other Veggies)

Frozen Green Beans

  • Shockingly, often have more nutrients than fresh ones!

  • Why? They’re frozen right after harvest, locking in those vitamins.

  • Downside? Texture and taste. That crunch? Gone when reheated.

  • Upside? Usually cheaper if we’re importing from Asia or the US. Usually locally grown is more expensive.

Fresh Green Beans

  • Great if you can get them locally — straight from the farm.

  • But if they’re “fresh” from the store? They’ve probably been sitting on a ship, in a warehouse, and on the shelf before they hit your cart. That whole process = lost nutrients.

Canned Green Beans

  • Here we go again… SO MUCH SODIUM.

  • They do last longer, but the cost per serving is usually higher than frozen, and the nutrients? Sad.

💡 So What’s the Move?

If you’re on Guam, honestly? Just getting any veggies in is a win.
I didn’t grow up with veggies on my plate unless you count the corn in spam and tomato sauce 😅 or the cabbage in my Kadu.

But here’s my quick take:

  • Best for nutrients: Local farm-fresh (if you can get it)

  • Best for value: Frozen

  • Best for salty regret and bloated fingers: Canned

Thanks for hanging out and reading through!
Next week, we’ll talk about the real cost of eating like crap — and how your wallet and waistline are both taking the hit.

And as always, if you need help with meals or want to try out some samples, hit reply to this email. I got you.

Stay fresh (or frozen) not salty

– Ryan

Fit For You Guam / Guam Nutrition Coach

Ryan Rupley
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