METHOD          NUTIENTS LOST

Baking                         Some vitamin B (particularly thiamine) and vitamin C.

Boiling                         40-70% of vitamin C, plus some vitamin B and potassium.

Canning                       30% of vitamins B and C during processing.

Chilling                        A little vitamins B and C

Dehydration                 50% of vitamin C and some C vitamin A.

Freezing                      Most losses are the result of blanching vegetables before freezing; 30% loss of vitamin C; some iron and B vitamins may be lost from the ‘drip’ in meat and fish during defrosting.

Grilling/Roasting     Some vitamin B and C, but less than in most other cooking methods.

Microwaving              Vitamin C, but less than in conventional cooking; vitamin B losses are similar to those lost in conventional cooking.

Steaming                    Some vitamins B and C, but less than in boiling.

Toasting                       10 – 30 % of thiamine.