What type of peas are high in iron?

November 7, 2025 •

3 min read

According to USDA data, a half-cup serving of cooked black-eyed peas contains a significant amount of iron, making it one of the most iron-dense pea varieties. Understanding what type of peas are high in iron is a key consideration for those following a plant-based diet, as the iron from these sources can be optimized with proper preparation and food pairings.

Quick Summary

Black-eyed peas and dried split peas provide more iron than fresh varieties. This article outlines the specific peas high in iron and explains how to maximize absorption by pairing them with vitamin C-rich foods.

Key Points

Black-eyed peas: Offer the highest iron content among common pea varieties, with 7.2 mg per half-cup cooked.
Dried split peas: Provide a concentrated source of iron, containing 1.3 mg per half-cup cooked.
Fresh peas vs. Dried peas: Dried peas have a more concentrated nutrient profile, while fresh peas are better for certain vitamins.
Enhance absorption: Pair plant-based peas with vitamin C-rich foods like tomatoes or bell peppers to maximize iron uptake.
Iron's role: The mineral supports hemoglobin production, energy levels, and immune function, essential for preventing fatigue and other deficiency symptoms.
Phytates impact: Soaking and sprouting legumes like peas can reduce phytate levels, which naturally interfere with iron absorption.

Iron in the Pea Family

Iron is an essential mineral vital for producing hemoglobin, a protein in red blood cells that transports oxygen throughout the body. While many plant-based foods, including peas, contain iron, the amount varies significantly by type and preparation. This article explores the pea varieties with the highest iron content and provides strategies to enhance its absorption.

Black-Eyed Peas: A Top Source of Iron

Contrary to their name, black-eyed peas are a type of cowpea, a member of the legume family, and are a powerhouse of nutrition. They stand out among pea types for their impressive iron content. A half-cup of cooked black-eyed peas can provide 7.2 mg of iron, making them an excellent source, especially for individuals on a plant-based diet.

High-Fiber Content: In addition to iron, black-eyed peas are high in fiber, which supports digestive health and can help manage blood sugar levels.
Culinary Versatility: These peas are a staple in many cuisines and can be added to salads, stews, and rice dishes.

Dried Split Peas vs. Fresh Green Peas

The processing of peas can have a notable impact on their nutrient density, particularly for iron. Dried split peas, which are mature green peas that have been dried and split, offer more concentrated nutrients. A half-cup of cooked dried split peas contains approximately 1.3 mg of iron. In contrast, a single cup of fresh cooked green peas provides about 2.5 mg of iron, but this is a much larger serving size. This difference highlights how drying can alter the nutrient profile. While fresh peas also contain iron, they are a better source of heat-sensitive nutrients like vitamin C.

Comparing Iron Content: Peas and Other Legumes

To put the iron content of various pea and legume options into perspective, consider the following comparison. While this article focuses on peas, a comparison with other related, high-iron legumes can help with meal planning. The values represent approximate iron content per standard serving, often per half-cup cooked, as per USDA data.


Type of Legume	Iron Content (per ½ cup cooked)	Notes
Black-Eyed Peas	~7.2 mg	A top source, versatile for many dishes.
Lentils	~3.3 mg	Excellent source, especially when dried.
Chickpeas	~2.4 mg	Good source, ideal for hummus and salads.
Dried Split Peas	~1.3 mg	Good source, used in soups and porridges.
Fresh Green Peas	~1.2 mg	Lower content per half-cup, but good overall nutrients.
Snow Peas	~1.0 mg	Best for vitamin C, lower iron content.

Maximizing Iron Absorption from Peas

As with other plant-based (non-heme) iron sources, the body's absorption of iron from peas can be improved significantly. The following strategies are supported by nutritional research:

Pair with Vitamin C: Consuming peas with foods rich in vitamin C, like bell peppers, tomatoes, or citrus, can dramatically increase iron absorption. For example, adding fresh lemon juice to a black-eyed pea salad or including red bell peppers in a split pea soup can boost iron uptake.
Soak and Sprout: Soaking and sprouting legumes can lower their phytic acid content, a compound that can inhibit iron absorption. While this process takes more time, it can be beneficial for those with specific dietary needs.
Avoid Coffee and Tea: Tannins in coffee and tea can inhibit non-heme iron absorption. It is best to avoid drinking these beverages with meals.
Cook in Cast Iron: Cooking foods in a cast iron pan can increase their iron content.

Health Benefits of Iron from Peas

Incorporating iron-rich peas into your diet offers numerous health advantages beyond just mineral intake. Adequate iron is crucial for maintaining energy levels, supporting a healthy immune system, and enhancing cognitive function. It plays a critical role in preventing iron deficiency anemia, a common condition that can lead to fatigue, weakness, and other symptoms. By choosing iron-dense pea varieties and maximizing absorption, you can significantly contribute to your overall well-being. The combination of iron with other key nutrients like protein and fiber in peas makes them an exceptionally healthy food choice.

Conclusion

While all types of peas offer nutritional benefits, black-eyed peas are the clear winner for those seeking the highest iron content. Dried split peas also serve as a concentrated source of this essential mineral. For the best dietary results, combine these iron-rich peas with vitamin C to enhance absorption. By prioritizing these pea varieties and using effective preparation methods, you can easily boost your plant-based iron intake and support a healthy body.

Optional authoritative link: Learn more about the importance of iron from the National Institutes of Health(https://ods.od.nih.gov/factsheets/Iron-Consumer/).

Frequently Asked Questions

Black-eyed peas are the type of pea with the highest iron content. A half-cup serving of cooked black-eyed peas contains 7.2 mg of iron, making it a particularly rich source.

Yes, there is a difference. While both contain iron, dried split peas have a more concentrated nutrient profile due to the drying process. A half-cup of cooked dried split peas has a good amount of iron, and fresh peas are often favored for their vitamin content.

To increase iron absorption from peas, you should eat them with foods high in vitamin C, such as citrus, bell peppers, or tomatoes. Soaking and sprouting the peas before cooking can also help reduce phytates, which inhibit iron absorption.

Lentils and chickpeas are distinct legumes, though often discussed alongside peas. Lentils generally offer higher iron per serving than most pea varieties, while chickpeas are a good source as well.

Frozen green peas contain a moderate amount of iron. A cup of cooked green peas provides about 2.5 mg of iron, a respectable amount for a vegetable, though less concentrated than black-eyed or dried split peas.

Cooking methods do not significantly reduce the iron content in peas. However, pairing them with other ingredients can affect absorption. For example, cooking peas in a cast iron pan can add to their iron content.

Iron from peas supports hemoglobin production, boosts energy levels, and strengthens the immune system. Since peas are also rich in fiber and protein, they offer a host of additional health benefits.