Black eyed peas contain 2.5 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective; consider alternative measures for this food:
- 1 cup equals 171 grams.
In the category of beans; we excluded protein isolates and other processed foods from the Top 10 list and include only whole beans. You can assume that if the whole version made the top 10 list; so too would the refined version.The food tested for the particular graph below can be described more specifically as:
Cowpeas; Blackeyed Peas; mature seeds; cooked; boiled
Iron in Black Eyed Peas
Black eyed peas are a great source of dietary iron. In a fairly small, one-half cup portion of cooked black eyes, you will get over two grams of iron, over ten percent of the daily iron requirement of a woman aged twenty to forty. Black eyed peas are an iron rich food.
However, black eyed peas like all other beans contain an iron inhibitor called phytic acid that reduces your ability to absorb all of that iron in the black eyed peas. Luckily, there are basic kitchen preparation techniques you can use to unlock the iron in your black eyed peas, techniques that are outlined in the Iron Rich Foods book and described on the iron rich foods tips page on this website. You may double or better your iron absorption by implementing these easy cooking techniques as part of your overall cooking strategy making black eyed peas an iron powerhouse.