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Best high-fiber frozen veggies

Frozen vegetables are an affordable and healthy food option that is high in fiber and easy to consume. In this post we will highlight some Easy Frozen Veggie options to try adding to your diet.

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Consuming vegetables can be hard and inconvenient. Taking time to purchase fresh vegetables, prepare the vegetables, and then consume the vegetables before the vegetables go bad can be challenging. Fresh vegetables can also be expensive! If this is a challenge you are facing, I’ve got a solution for you – Frozen Veggies!

Let’s hear it for the Frozen Veggies!

Frozen Vegetables offer a great solution for busy people who do not want to spend a lot of money on groceries or have limited time to prepare (wash, peel, chop & cook) the vegetables; many frozen vegetables are affordable without a strict shelf life and come already washed, peeled and chopped so that you just need to microwave the vegetable . Even better than this, some frozen vegetables have higher fiber to calorie ratios than their raw counterparts; during the freezing process, the vegetable can be preserved at the most ripe moment.

List of Frozen Veggies with the HIGHEST Fiber Per Calorie:

  1. Broccoli
    • Florets, 1 cup – 3 grams of fiber in 25 calories
  1. Spinach
    • Whole leaves, 1 cup – 4 grams of fiber in 35 calories
    • Chopped, ¾ cup – 3 grams of fiber in 30 calories
  1. Artichoke Hearts, ½ cup – 4 grams of fiber in 40 calories
  1. Asparagus Spears, 7 spears – 2 grams of fiber in 20 calories
  1. Brussel Sprouts, 6 pieces – 3 grams of fiber in 30 calories
  1. Swiss Chard, 1 cup –  2 grams of fiber in 20 calories
  1. Carrots, ½ cup – 2 grams of fiber in 23 calories
  1. Turnip
    • Greens, chopped, 1 cup – 3 grams of fiber in 35 calories
  1. Collard
    • Greens, chopped, 1 cup –  3 grams of fiber in 35 calories
  1. Mustard 
    • Greens, chopped, 1 cup – 3 grams of fiber in 35 calories
  1. Cauliflower 
    • Riced, ¾ cup –  2 grams of fiber in 25 calories
    • Florets, 1 cup – 2 grams of fiber in 30 calories
  1. Okra, ¾ cup – 2 grams of fiber in 25 calories
  1. Kale
    • Chopped, 1 and ⅓ cup – 2 grams of fiber in 30 calories
  1. Mushrooms, ¾ cup – 1 gram of fiber in 20 calories
  1. Peppers, ¾ cup – 1 gram of fiber in 20 calories

Frozen vs non-frozen veggies: comparison chart

Frozen vs non-frozen veggies comparison chart

You can see in the table that the highlighted FROZEN Broccoli Florets, Spinach, and Brussel Sprouts can have HIGHER Fiber per Calorie Content than their raw counterparts.

With all of this info in mind, you are ready to refresh your freezer with some of these Easy Frozen Veggies!

Dr. Nicole

 

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