Amount of Iron in Cowpeas

Welcome to the nutritional iron content in 20 different types of cowpeas, ranging from 9.95 mg to 0.70 mg per 100g. The basic type of cowpeas is Cowpeas, leafy tips, raw, where the amount of iron in 100g is 1.92 mg. 1.92 mg of iron per 100g, from Cowpeas, leafy tips, raw corresponds to 14% of the iron RDA. For a typical serving size of 1.000 cup, chopped (or 36.00 g) the amount of Iron is 0.69 mg. This corresponds to an RDA percentage of 5%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top ten cowpeas products high in iron

Below is a summary list for the top ten cowpeas items ranked by the amount or level of iron in 100g.

1. Cowpeas, catjang, mature seeds, raw : 9.95mg (71%RDA)
2. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw : 8.27mg (59%RDA)
3. Cowpeas, catjang, mature seeds, cooked, boiled, with salt : 3.05mg (22%RDA)
4. Cowpeas, catjang, mature seeds, cooked, boiled, without salt : 3.05mg (22%RDA)
5. Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt : 2.51mg (18%RDA)
6. Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt : 2.51mg (18%RDA)
7. Cowpeas (blackeyes), immature seeds, frozen, unprepared : 2.35mg (17%RDA)
8. Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt : 2.12mg (15%RDA)
9. Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt : 2.12mg (15%RDA)
10. Cowpeas, leafy tips, raw : 1.92mg (14%RDA)

Following on from the ten top cowpeas items or products containing iron we have a more comprehensive break down of Cowpeas, leafy tips, raw, and the highest item containing iron which is Cowpeas, catjang, mature seeds, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 20 types of cowpeas.

At the bottom of the page is the full list for the 20 different types of cowpeas based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in cowpeas.

Cowpeas, leafy tips, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Cowpeas, leafy tips, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 29.00 kcal (1% RDA), the amount of Protein is 4.10 g (7% RDA), the amount of Total Fat is 0.25 g and the amount of Carbohydrate is 4.82 g (4% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in cowpeas.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cowpeas, leafy tips, raw has a nutritional value score of 29.00 out of 100.Comparing the iron content and the nutritional density in 100g for Cowpeas, leafy tips, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Amount of iron per 100 Calories

100 calories of cowpeas, leafy tips, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup, chopped (or 36.00 g)

For the food Cowpeas, leafy tips, raw the typical serving size is 1.000 cup, chopped (or 36.00 g) which contains 0.69 mg of Iron. The iron percentage of the recommended daily value for this serving is 5 %.

To give 100% of the RDA, 20.0 servings of the typical serving size 1.000 cup, chopped (or 36.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 10.44 kcal, the Protein content is 1.48 g, the Total Fat content is 0.09 g and the Carbohydrate content is 1.74 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Cowpeas, leafy tips, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup, chopped or 36.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 3.6 (kcal).The total calories from carbohydrate is 6.2 (kcal).

Milligrams of iron in cowpeas (per 100g)

This list of 20 types of cowpeas, is brought to you by www.dietandfitnesstoday.com and ranges from Cowpeas, catjang, mature seeds, raw through to Cowpeas, young pods with seeds, cooked, boiled, drained, without salt where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in cowpeas.

The list below gives the total iron content in the 20 items from the general description 'cowpeas' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 20 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for cowpeas based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart.

The corresponding Calories for cowpeas ranked by the amount of iron per 100g is shown below in the cowpeas calories chart.

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of iron from the 3 frozen items is in Cowpeas (blackeyes), immature seeds, frozen, unprepared where the iron content is 2.35 mg per 100g. The number of food items classified as canned is 2 items. The highest amount of iron from the 2 canned items is in Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork where the level is 1.42 mg per 100g.The total food items which are raw is 5 items. The highest amount of iron from the 5 raw items is in Cowpeas, catjang, mature seeds, raw where the content is 9.95 mg per 100g. The number of food items which are cooked are 12 items. The highest amount of iron from the 12 cooked items is in Cowpeas, catjang, mature seeds, cooked, boiled, with salt where the amount is 3.05 mg per 100g. Comparing raw and cooked cowpeas shows that cooking can change the levels of iron by 6.9 mg in a 100g serving.

Average Content for cowpeas

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of cowpeas, based on the list below of 20 different items under the general description of cowpeas, is 2.41 mg of iron. This average value corresponds to 17.21 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 108.65 kcal, the average amount of Protein is 7.19 g, the average amount of Total Fat is 0.62 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Cowpeas, leafy tips, raw which in 100g contains 1.92 mg of Iron. This corresponds to 14 % of the recommended daily allowance. For this serving the amount of Energy is 29.00 kcal, the amount of Protein is 4.10 g, the amount of Total Fat is 0.25 g and the amount of Carbohydrate is 4.82 g.

Highest iron Content per 100g

Using the list below for the 20 different cowpeas nutrition entries in our database, the highest amount of iron is found in Cowpeas, catjang, mature seeds, raw which contains 9.95 mg of iron per 100g. The associated percentage of RDA is 71 %. For this 100g serving the Energy content is 343.00 kcal, the Protein content is 23.85 g, the Total Fat content is 2.07 g, the Carbohydrate content is 59.64 g.

The lowest amount of iron in 100g is in Cowpeas, young pods with seeds, cooked, boiled, drained, without salt which contains 0.70 mg. This gives as percentage of the recommended daily allowance 5 % of the RDA. For this 100g serving the amount of Energy is 34.00 kcal, the amount of Protein is 2.60 g, the amount of Total Fat is 0.30 g, the amount of Carbohydrate is 7.00 g.

The difference between the highest and lowest values gives a iron range of 9.25 mg per 100g. The range for the other nutrients are as follows; 309 kcal for Energy, 21.25 g for Protein, 1.77 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Cowpeas, leafy tips, raw contains 1.92 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Cowpeas, catjang, mature seeds, raw which contains 16.62 mg in 1.000 cup (or 167.00 g). The percentage of the recommended daily value for this serving is 119 %. For this serving the Energy content is 572.81 kcal, the Protein content is 39.83 g, the Total Fat content is 3.46 g and the Carbohydrate content is 99.6 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with iron.

Cowpeas List, iron Content per 100g 1. Cowpeas, catjang, mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   9.95 mg (71%) 343.00 kcal (17%) 59.64 g (46%) 2.07 g (3%) 23.85 g (43%)   Typical Serving size of 1.000 cup (or 167.00g):    16.62 mg (119%) 572.81 kcal (29%) 99.6 g (77%) 3.46 g (5%) 39.83 g (71%) 2. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   8.27 mg (59%) 336.00 kcal (17%) 60.03 g (46%) 1.26 g (2%) 23.52 g (42%)   Typical Serving size of 1.000 cup (or 167.00g):    13.81 mg (99%) 561.12 kcal (28%) 100.25 g (77%) 2.1 g (3%) 39.28 g (70%)   Other serving sizes 1.000 tbsp (or 10.50g):   0.87 mg (6%) 35.28 kcal (2%) 6.3 g (5%) 0.13 g (0%) 2.47 g (4%) 3. Cowpeas, catjang, mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.05 mg (22%) 117.00 kcal (6%) 20.32 g (16%) 0.71 g (1%) 8.13 g (15%)   Typical Serving size of 1.000 cup (or 171.00g):    5.22 mg (37%) 200.07 kcal (10%) 34.75 g (27%) 1.21 g (2%) 13.9 g (25%) 4. Cowpeas, catjang, mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.05 mg (22%) 117.00 kcal (6%) 20.32 g (16%) 0.71 g (1%) 8.13 g (15%)   Typical Serving size of 1.000 cup (or 171.00g):    5.22 mg (37%) 200.07 kcal (10%) 34.75 g (27%) 1.21 g (2%) 13.9 g (25%) 5. Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.51 mg (18%) 116.00 kcal (6%) 20.76 g (16%) 0.53 g (1%) 7.73 g (14%)   Typical Serving size of 1.000 cup (or 171.00g):    4.29 mg (31%) 198.36 kcal (10%) 35.5 g (27%) 0.91 g (1%) 13.22 g (24%) 6. Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.51 mg (18%) 116.00 kcal (6%) 20.76 g (16%) 0.53 g (1%) 7.73 g (14%)   Typical Serving size of 1.000 cup (or 171.00g):    4.29 mg (31%) 198.36 kcal (10%) 35.5 g (27%) 0.91 g (1%) 13.22 g (24%) 7. Cowpeas (blackeyes), immature seeds, frozen, unprepared - Iron   Nutritional Value : 16.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.35 mg (17%) 139.00 kcal (7%) 25.13 g (19%) 0.70 g (1%) 8.98 g (16%)   Typical Serving size of 1.000 cup (or 160.00g):    3.76 mg (27%) 222.4 kcal (11%) 40.21 g (31%) 1.12 g (2%) 14.37 g (26%)   Other serving sizes 1.000 package (10 oz) (or 284.00g):   6.67 mg (48%) 394.76 kcal (20%) 71.37 g (55%) 1.99 g (3%) 25.5 g (46%) 8. Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 132.00 kcal (7%) 23.76 g (18%) 0.66 g (1%) 8.49 g (15%)   Typical Serving size of 1.000 cup (or 170.00g):    3.6 mg (26%) 224.4 kcal (11%) 40.39 g (31%) 1.12 g (2%) 14.43 g (26%) 9. Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt - Iron   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   2.12 mg (15%) 131.00 kcal (7%) 23.50 g (18%) 0.66 g (1%) 8.49 g (15%)   Typical Serving size of 1.000 cup (or 170.00g):    3.6 mg (26%) 222.7 kcal (11%) 39.95 g (31%) 1.12 g (2%) 14.43 g (26%) 10. Cowpeas, leafy tips, raw - Iron   Nutritional Value : 29.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.92 mg (14%) 29.00 kcal (1%) 4.82 g (4%) 0.25 g (0%) 4.10 g (7%)   Typical Serving size of 1.000 cup and chopped (or 36.00g):    0.69 mg (5%) 10.44 kcal (1%) 1.74 g (1%) 0.09 g (0%) 1.48 g (3%)   Other serving sizes 1.000 leaf (or 3.00g):   0.06 mg (0%) 0.87 kcal (0%) 0.14 g (0%) 0.01 g (0%) 0.12 g (0%) 11. Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork - Iron   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.42 mg (10%) 83.00 kcal (4%) 16.53 g (13%) 1.60 g (2%) 2.74 g (5%)   Typical Serving size of 1.000 cup (or 240.00g):    3.41 mg (24%) 199.2 kcal (10%) 39.67 g (31%) 3.84 g (6%) 6.58 g (12%) 12. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Iron   Nutritional Value : 18.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.12 mg (8%) 97.00 kcal (5%) 20.32 g (16%) 0.38 g (1%) 3.17 g (6%)   Typical Serving size of 1.000 cup (or 165.00g):    1.85 mg (13%) 160.05 kcal (8%) 33.53 g (26%) 0.63 g (1%) 5.23 g (9%) 13. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Iron   Nutritional Value : 18.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.12 mg (8%) 94.00 kcal (5%) 19.73 g (15%) 0.38 g (1%) 3.17 g (6%)   Typical Serving size of 1.000 cup (or 165.00g):    1.85 mg (13%) 155.1 kcal (8%) 32.55 g (25%) 0.63 g (1%) 5.23 g (9%) 14. Cowpeas (blackeyes), immature seeds, raw - Iron   Nutritional Value : 18.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.10 mg (8%) 90.00 kcal (5%) 18.83 g (14%) 0.35 g (1%) 2.95 g (5%)   Typical Serving size of 1.000 cup (or 145.00g):    1.6 mg (11%) 130.5 kcal (7%) 27.3 g (21%) 0.51 g (1%) 4.28 g (8%) 15. Cowpeas, leafy tips, cooked, boiled, drained, with salt - Iron   Nutritional Value : 28.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.09 mg (8%) 22.00 kcal (1%) 2.80 g (2%) 0.10 g (0%) 4.67 g (8%)   Typical Serving size of 1.000 cup and chopped (or 53.00g):    0.58 mg (4%) 11.66 kcal (1%) 1.48 g (1%) 0.05 g (0%) 2.48 g (4%) 16. Cowpeas, leafy tips, cooked, boiled, drained, without salt - Iron   Nutritional Value : 28.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.09 mg (8%) 22.00 kcal (1%) 2.80 g (2%) 0.10 g (0%) 4.67 g (8%)   Typical Serving size of 1.000 cup and chopped (or 53.00g):    0.58 mg (4%) 11.66 kcal (1%) 1.48 g (1%) 0.05 g (0%) 2.48 g (4%) 17. Cowpeas, young pods with seeds, raw - Iron   Nutritional Value : 30.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.00 mg (7%) 44.00 kcal (2%) 9.50 g (7%) 0.30 g (0%) 3.30 g (6%)   Typical Serving size of 1.000 cup (or 94.00g):    0.94 mg (7%) 41.36 kcal (2%) 8.93 g (7%) 0.28 g (0%) 3.1 g (6%)   Other serving sizes 1.000 pod (or 12.00g):   0.12 mg (1%) 5.28 kcal (0%) 1.14 g (1%) 0.04 g (0%) 0.4 g (1%) 18. Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain - Iron   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.97 mg (7%) 77.00 kcal (4%) 13.63 g (10%) 0.55 g (1%) 4.74 g (8%)   Typical Serving size of 1.000 cup (or 240.00g):    2.33 mg (17%) 184.8 kcal (9%) 32.71 g (25%) 1.32 g (2%) 11.38 g (20%) 19. Cowpeas, young pods with seeds, cooked, boiled, drained, with salt - Iron   Nutritional Value : 22.00 / 100     food group - Vegetables and Vegetable Products   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.70 mg (5%) 34.00 kcal (2%) 7.00 g (5%) 0.30 g (0%) 2.60 g (5%)   Typical Serving size of 1.000 cup (or 95.00g):    0.67 mg (5%) 32.3 kcal (2%) 6.65 g (5%) 0.29 g (0%) 2.47 g (4%)

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