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.