Iron in Cowpeas (blackeyes), immature seeds, frozen, unprepared

2.4 mg

29% of the RDA for adult men (8 mg) , 13% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Folate > 94% Potassium > 89% Manganese > 88% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 5.0 g
> 80%
Carbohydrate 25.1 g
> 64%
Vitamins
Folate 187.0 µg
> 94%
Thiamine (B1) 0.2 mg
> 78%
Vitamin C 4.0 mg
> 51%
Minerals
Potassium 441.0 mg
> 89%
Manganese 0.9 mg
> 88%
Magnesium 55.0 mg
> 87%
Copper 0.2 mg
> 80%
Zinc 1.6 mg
> 59%
Calcium 26.0 mg
> 56%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Vegetables rankings
Iron in foods Cowpeas (blackeyes), immature seeds, frozen, unprepared Per 100g · USDA FoodData Central