Peas contain 2.0 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 98 grams.
- 1 cup equals 63 grams.
In the category of vegetables, we included whole vegetable products in the Top 10 list. We excluded dried/dehydrated products from the Top 10. You will find some dehydrated vegetables high in iron per 100 grambut they tend to be far more volume than anyone would consume. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:
Peas, edible-podded, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables overall are not a great iron source. Those vegetables that are packed with iron also tend to be full of iron inhibitors — you may not take in a considerable amount of iron from the vegetable itself.
However, even a vegetable with very little iron can play an important role in iron absorption. Vegetables often are rich in vitamin C, which can assist you in utilizing the iron better in non-meat foods; Edible-podded peas are a great source of vitamin C.
As an example, you may wish to incorporate peppers and tomatoes with a grain-based salad or with legumes to increase your absorption of the iron in your entire meal. A fresh cranberry salad with your dinner would also raise your iron metabolism because of the fruit’s vitamin content. A glass of fruit juice is a further a great approach.