Iron Rich Foods from Your Freezer

High fiber vegetables provide iron rich foods you need for a healthy eating plan.

Fill your shopping list of high fiber foods with frozen vegetables for convenience and healthy nutrition.

Iron rich foods like vegetables help complete the nutrition in a healthy high fiber diet plan. Convenient frozen vegetables retain almost as much dense nutrition as fresh produce.

High Fiber Frozen Vegetables

Vegetable	Amount	Fiber (g)	Iron (mg)
Cow peas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	1 cup	10.9	3.60
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	1 cup	10.8	3.53
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt	1 cup	9.9	3.09
Peas, green, frozen, cooked, boiled, drained, without salt	1 cup	8.8	2.43
Vegetables, mixed, frozen, cooked, boiled, drained, without salt	1 cup	8	1.49
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	1 cup	7	3.72
Brussels sprouts, frozen, cooked, boiled, drained, without salt	1 cup	6.4	0.74
Turnip greens, frozen, cooked, boiled, drained, without salt	1 cup	5.6	3.18
Broccoli, frozen, chopped, cooked, boiled, drained, without salt	1 cup	5.5	1.15
Okra, frozen, cooked, boiled, drained, without salt	1 cup	5.2	1.23
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	1 cup	5	3.84
Vegetable	Amount	Fiber (grams)	Iron (mg)

Additional Iron Rich Foods

Vegetable	Amount	Fiber (grams)	Iron (mg)
Cauliflower, frozen, cooked, boiled, drained, without salt	1 cup	4.9	0.74
Carrots, frozen, cooked, boiled, drained, without salt	1 cup	4.8	0.77
Rhubarb, frozen, cooked, with sugar	1 cup	4.8	0.50
Collard Greens, frozen, chopped, cooked, boiled, drained, without salt	1 cup	4.8	1.90
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	1 cup	4.1	1.19
Beans, snap, green, frozen, cooked, boiled, drained without salt	1 cup	4.1	0.89
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	1 cup	3.9	0.77
Asparagus, frozen, cooked, boiled, drained, without salt	1 cup	2.9	1.01
Kale, frozen, cooked, boiled, drained, without salt	1 cup	2.6	1.22
Potato puffs, frozen, oven-heated	10 puffs	2	0.82
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	1 ear	1.8	0.38
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	10 strips	1.4	0.37
Asparagus, frozen, cooked, boiled, drained, without salt	4 spears	1	0.34
Onion rings, breaded, par fried, frozen, prepared, heated in oven	10 rings	0.8	1.01
Potatoes, hashed brown, frozen, plain, prepared	1 patty	0.6	0.44
Vegetable	Amount	Fiber (grams)	Iron (mg)

Keeping iron rich foods in the freezer simplifies meal planning.