Green peas contain 1.4 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 145 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 grams,but 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, green, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a strong source of iron. Those vegetables that do have a lot of iron also tend to be loaded with iron inhibitors and so you may not take in a large amount of iron from the vegetable itself.
Nonetheless, even a vegetable with minimal iron may play a substantial role in iron absorption. Vegetables can often be high in vitamin C and vitamin C will actually help you utilize the iron more completely in your plant-based foods; green peas are an excellent source of vitamin C.
For example, you may wish to combine tomatoes and green peppers with a whole grain entree or with legumes to help you absorb more of the iron in your entire meal. A fresh pineapple salad along with your meal would also boost your iron absorption because of the vitamins in the fruit itself. A glass of fruit juice is also an excellent approach.