. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Fat in spinach. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach is no better ... which—at 10 oz of solid matter per can when drained—is well over a stone (14 lb) of the stuff! He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Spinach, cooked, boiled, drained, without salt - Iron, Spinach, cooked, boiled, drained, with salt - Iron, Spinach, canned, regular pack, drained solids - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Iron, Spinach, frozen, chopped or leaf, unprepared - Iron, Spinach, canned, regular pack, solids and liquids - Iron, Spinach, canned, no salt added, solids and liquids - Iron. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. 2.71 mg of iron per 100g, from Spinach, raw corresponds to 19% of the iron RDA. Now, lets go back to the 3 cup serving size. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. 3 Minutes of Running. However, it’s important to note that there are different types of iron. We excluded dried/dehydrated products from the Top 10. Call it the Popeye effect. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: … Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. Spinach’s iron content actually trumps that of many other vegetables. In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values. Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. For this serving the Calories content is 41.4 kcal, the Protein content is 5.35 g, the Fat content is 0.47 g and the Carbohydrate content is 6.75 g. Home | The percentage of the recommended daily value for this serving is 46 %. That exceeds the amount of iron found in some types of meat, with the amount of iron found in beef sirloin steak coming in at around 2.5 milligrams per 100 grams . google_ad_client = "pub-1393137165073501"; Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. one with at least 8mg iron per 100g. Sitemap | 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 spinach. Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. Spinach contains approximately 250 mg of calcium per cup. It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in spinach. 11 Minutes of Cleaning. The amount of food energy in kilocalories (kcal) per 100g. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft).Spinach may overwinter in temperate regions.The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. Those vegetables that are loaded with iron also are likely to be full of iron inhibitors — you may not absorb much of the iron from the vegetables. Nutrition facts and Information for Spinach, raw. As shown above, 100-gram serving of fresh, uncooked spinach has about 2.7 milligrams of iron, which is equivalent to 15% of the Reference Daily Value for iron. The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the iron content. The food tested for the particular graph below can be described more specifically as: Read more about iron in vegetables or visit our iron-rich foods list. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. 5. less cholesterol per 100g The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 30. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. A raw pineapple treat with your dinner would also raise your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is a further a great plan. 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. This gives as percentage of the recommended daily allowance 9 % of the RDA. Spinach has a high oxalate content… Other Popular Results; Spinach, Raw. The former is equal to eating part of a paperclip Close Spinach is believed to come from Persia, according to Arizona State University. That is 4/100ths of a gram of iron per serving. For example 100g of Spinach, raw contains 2.71 mg of iron. This is beginning to be a problem. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. The iron amount reported by the USDA says that there is 2.7 m g of iron per 100 g of spinach. Spinach is best available during the winter season. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. For this 100g serving the amount of Calories is 169 kcal, the amount of Protein is 7.89 g, the amount of Fat is 12.95 g, the amount of Carbohydrate is 5.9 g. The difference between the highest and lowest values gives a iron range of 2.38 mg per 100g. At the bottom of the page is the full list for the 10 different types of spinach based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in spinach. /* 468x15, created 10/14/10 */ Non-haem iron is harder for your body to absorb and use. Spinach contains 2.7 milligrams of iron per 100 grams. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Spinach is a leafy green vegetable that is very rich in nutrients and is a reliable source of iron – one cup of spinach contains about 5% of the daily requirement. fraudulent; German chemists reinvestigating the iron content of Spinach had shown in the 1930s that the original workers had put the decimal point in the wrong place and made a tenfold overesti-mate of its value. For this 100g serving the Calories content is 23 kcal, the Protein content is 2.97 g, the Fat content is 0.26 g, the Carbohydrate content is 3.75 g. The lowest amount of iron in 100g is in Spinach souffle which contains 1.19 mg. The Truth about Iron in spinach. . Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Fat in spinach. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach is no better ... which—at 10 oz of solid matter per can when drained—is well over a stone (14 lb) of the stuff! He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Spinach, cooked, boiled, drained, without salt - Iron, Spinach, cooked, boiled, drained, with salt - Iron, Spinach, canned, regular pack, drained solids - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Iron, Spinach, frozen, chopped or leaf, unprepared - Iron, Spinach, canned, regular pack, solids and liquids - Iron, Spinach, canned, no salt added, solids and liquids - Iron. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. 2.71 mg of iron per 100g, from Spinach, raw corresponds to 19% of the iron RDA. Now, lets go back to the 3 cup serving size. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. 3 Minutes of Running. However, it’s important to note that there are different types of iron. We excluded dried/dehydrated products from the Top 10. Call it the Popeye effect. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: … Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. Spinach’s iron content actually trumps that of many other vegetables. In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values. Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. For this serving the Calories content is 41.4 kcal, the Protein content is 5.35 g, the Fat content is 0.47 g and the Carbohydrate content is 6.75 g. Home | The percentage of the recommended daily value for this serving is 46 %. That exceeds the amount of iron found in some types of meat, with the amount of iron found in beef sirloin steak coming in at around 2.5 milligrams per 100 grams . google_ad_client = "pub-1393137165073501"; Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. one with at least 8mg iron per 100g. Sitemap | 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 spinach. Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. Spinach contains approximately 250 mg of calcium per cup. It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in spinach. 11 Minutes of Cleaning. The amount of food energy in kilocalories (kcal) per 100g. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft).Spinach may overwinter in temperate regions.The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. Those vegetables that are loaded with iron also are likely to be full of iron inhibitors — you may not absorb much of the iron from the vegetables. Nutrition facts and Information for Spinach, raw. As shown above, 100-gram serving of fresh, uncooked spinach has about 2.7 milligrams of iron, which is equivalent to 15% of the Reference Daily Value for iron. The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the iron content. The food tested for the particular graph below can be described more specifically as: Read more about iron in vegetables or visit our iron-rich foods list. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. 5. less cholesterol per 100g The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 30. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. A raw pineapple treat with your dinner would also raise your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is a further a great plan. 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. This gives as percentage of the recommended daily allowance 9 % of the RDA. Spinach has a high oxalate content… Other Popular Results; Spinach, Raw. The former is equal to eating part of a paperclip Close Spinach is believed to come from Persia, according to Arizona State University. That is 4/100ths of a gram of iron per serving. For example 100g of Spinach, raw contains 2.71 mg of iron. This is beginning to be a problem. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. The iron amount reported by the USDA says that there is 2.7 m g of iron per 100 g of spinach. Spinach is best available during the winter season. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. For this 100g serving the amount of Calories is 169 kcal, the amount of Protein is 7.89 g, the amount of Fat is 12.95 g, the amount of Carbohydrate is 5.9 g. The difference between the highest and lowest values gives a iron range of 2.38 mg per 100g. At the bottom of the page is the full list for the 10 different types of spinach based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in spinach. /* 468x15, created 10/14/10 */ Non-haem iron is harder for your body to absorb and use. Spinach contains 2.7 milligrams of iron per 100 grams. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Spinach is a leafy green vegetable that is very rich in nutrients and is a reliable source of iron – one cup of spinach contains about 5% of the daily requirement. fraudulent; German chemists reinvestigating the iron content of Spinach had shown in the 1930s that the original workers had put the decimal point in the wrong place and made a tenfold overesti-mate of its value. For this 100g serving the Calories content is 23 kcal, the Protein content is 2.97 g, the Fat content is 0.26 g, the Carbohydrate content is 3.75 g. The lowest amount of iron in 100g is in Spinach souffle which contains 1.19 mg. The Truth about Iron in spinach. . Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Fat in spinach. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach is no better ... which—at 10 oz of solid matter per can when drained—is well over a stone (14 lb) of the stuff! He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Spinach, cooked, boiled, drained, without salt - Iron, Spinach, cooked, boiled, drained, with salt - Iron, Spinach, canned, regular pack, drained solids - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Iron, Spinach, frozen, chopped or leaf, unprepared - Iron, Spinach, canned, regular pack, solids and liquids - Iron, Spinach, canned, no salt added, solids and liquids - Iron. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. 2.71 mg of iron per 100g, from Spinach, raw corresponds to 19% of the iron RDA. Now, lets go back to the 3 cup serving size. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. 3 Minutes of Running. However, it’s important to note that there are different types of iron. We excluded dried/dehydrated products from the Top 10. Call it the Popeye effect. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: … Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. Spinach’s iron content actually trumps that of many other vegetables. In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values. Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. For this serving the Calories content is 41.4 kcal, the Protein content is 5.35 g, the Fat content is 0.47 g and the Carbohydrate content is 6.75 g. Home | The percentage of the recommended daily value for this serving is 46 %. That exceeds the amount of iron found in some types of meat, with the amount of iron found in beef sirloin steak coming in at around 2.5 milligrams per 100 grams . google_ad_client = "pub-1393137165073501"; Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. one with at least 8mg iron per 100g. Sitemap | 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 spinach. Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. Spinach contains approximately 250 mg of calcium per cup. It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in spinach. 11 Minutes of Cleaning. The amount of food energy in kilocalories (kcal) per 100g. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft).Spinach may overwinter in temperate regions.The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. Those vegetables that are loaded with iron also are likely to be full of iron inhibitors — you may not absorb much of the iron from the vegetables. Nutrition facts and Information for Spinach, raw. As shown above, 100-gram serving of fresh, uncooked spinach has about 2.7 milligrams of iron, which is equivalent to 15% of the Reference Daily Value for iron. The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the iron content. The food tested for the particular graph below can be described more specifically as: Read more about iron in vegetables or visit our iron-rich foods list. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. 5. less cholesterol per 100g The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 30. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. A raw pineapple treat with your dinner would also raise your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is a further a great plan. 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. This gives as percentage of the recommended daily allowance 9 % of the RDA. Spinach has a high oxalate content… Other Popular Results; Spinach, Raw. The former is equal to eating part of a paperclip Close Spinach is believed to come from Persia, according to Arizona State University. That is 4/100ths of a gram of iron per serving. For example 100g of Spinach, raw contains 2.71 mg of iron. This is beginning to be a problem. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. The iron amount reported by the USDA says that there is 2.7 m g of iron per 100 g of spinach. Spinach is best available during the winter season. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. For this 100g serving the amount of Calories is 169 kcal, the amount of Protein is 7.89 g, the amount of Fat is 12.95 g, the amount of Carbohydrate is 5.9 g. The difference between the highest and lowest values gives a iron range of 2.38 mg per 100g. At the bottom of the page is the full list for the 10 different types of spinach based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in spinach. /* 468x15, created 10/14/10 */ Non-haem iron is harder for your body to absorb and use. Spinach contains 2.7 milligrams of iron per 100 grams. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Spinach is a leafy green vegetable that is very rich in nutrients and is a reliable source of iron – one cup of spinach contains about 5% of the daily requirement. fraudulent; German chemists reinvestigating the iron content of Spinach had shown in the 1930s that the original workers had put the decimal point in the wrong place and made a tenfold overesti-mate of its value. For this 100g serving the Calories content is 23 kcal, the Protein content is 2.97 g, the Fat content is 0.26 g, the Carbohydrate content is 3.75 g. The lowest amount of iron in 100g is in Spinach souffle which contains 1.19 mg. The Truth about Iron in spinach.

You will find some dehydrated vegetables high in iron per 100 gbut they tend to be far more volume than anyone would consume. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). Iron 2 % Percentages are based on a diet of 2000 calories a day. Nutrition facts for Spinach, raw, recommended daily values and analysis. To convert this figure to mg per 100g it is simply multiplied by 1000 - which is 445. The list below gives the total iron content in the 10 items from the general description 'spinach' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Spinach has 0.39 g fat per 100g. 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. Below, is the top 10 food items shown in the iron chart. You should also take into account portion sizes when you are considering the iron nutritional content. Use it raw in salads or to make pesto, or add it to soups and curries to help boost the overall levels of nutrients. Spinach has 3.63 g carbohydrates per 100g. Fortified drinks According to BBC Good Food, use of the word Florentine to describe a dish with spinac… Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. Can anyone guide me in the correct direction? Spinach, cooked, boiled, drained, without salt : 3.57mg (26%RDA) 2. All Rights Reserved. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Although it can be stored in the refrigerator for up to a week, fresh … Recipes & Inspiration. 4 Minutes of Cycling. Fitness Software | Vegetables often times are high in vitamin C, which will help you take up the iron better in non-meat food items; spinach has ample vitamin C. For example, you can combine bell peppers and vine ripened tomatoes with a grain-based salad or with a bean-based dish to increase your digestion of the iron in your entire meal. Beef contains haem iron whereas spinach contains non-haem iron. google_ad_height = 15; A 100g serving of spinach has more than this and so is best avoided. Grams is a measure of weight. The corresponding nutritional value for spinach 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 current daily value (%DV) for iron is 18 milligrams (mg). Vegetables for the most part are not a very good iron source. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. I do not think that every piece of spinach has the exact same amount of iron but I would assume that it would be pretty close. Activity Needed to Burn: 31 calories. Following on from the five top spinach items or products containing iron we have a more comprehensive break down of Spinach, raw, and the highest item containing iron which is Spinach, cooked, boiled, drained, without salt. As a percentage of the RDA this is 35 %. The high levels of oxalic acid in spinach has long been thought to inhibit the absorption of important nutrients such as iron and calcium, although some studies suggest that the effects of oxalic acid are minimal . Iron Deficiency, Obesity, and the Weight Loss Dilemma, Fermentation, Oxalic Acid, and Mineral Absorption, Iron inhibitors: Foods that reduce your iron absorption, Iron Decline In Food: This Is Not Grandma’s Spinach. The iron content of spinach was miscalculated by a German chemist when he misplaced a decimal point While there are just 3.5 milligrams of iron in a 100g serving of spinach… However, there are other factors to consider when you are assessing your nutritional requirements. Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. There are 23 calories in 100 grams of Spinach. Not only is spinach rich in iron, but it’s super cheap and easy to cook, and it goes with pretty much anything. Grams is a measure of weight. Spinach contains 2.7 milligrams of iron per 100 grams. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Carbs in spinach. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Using the list below for the 10 different spinach nutrition entries in our database, the highest amount of iron is found in Spinach, cooked, boiled, drained, without salt which contains 3.57 mg of iron per 100g. Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Contact A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … google_ad_slot = "9456429844"; While many associate spinach with its iron content, it’s actually the nitrates in those green leaves that give you a real-life power-up. apricots, prunes and raisins Liver and liver products should not be eaten in pregnancy due to their high vitamin A content, which may harm your baby. Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. This figure is derived from Haensel (1908), who presented the iron oxide (note: not iron) content of spinach in percentage terms as 0.445 per cent. I determined the iron content of spinach in mg iron per 100g of spinach and got the result of 4.33mg. The food with the highest iron content per typical serving is Spinach, cooked, boiled, drained, with salt which contains 6.43 mg in 1 cup (or 180 g). The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. In terms of 100g, the average iron content of spinach in our country is 2.7 mg, so long as it is not compared with pig liver, which perversely reaches the highest level of 22.6mg, this value is definitely the best in vegetable family.You know, even pork … Spinach, raw has a nutritional value score of 68 out of 100.Comparing the iron content and the nutritional density in 100g for Spinach, raw; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value. Copyright © 2005-2020 Bodyventures. Portion size Amount of iron Broccoli (boiled) 100g 1mg Curly Kale 100g 2mg Karela 100g 1.5mg Okra canned 100g 5mg Peas 100g 1.5mg Spinach 100g 1.5mg Spring greens 100g 1.5mg Watercress 100g 2mg Snacks Portion size Amount of iron Bombay mix 100g 4mg Trail mix 100g 4mg Twiglets 100g 3mg Sweets Portion size Amount of iron Fruit gums 100g 4mg 1. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. The associated percentage of RDA is 26 %. This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach, cooked, boiled, drained, without salt through to Spinach souffle where all food items are ranked by the content or amount per 100g. google_ad_width = 468; The range for the other nutrients are as follows; 146 kcal for Calories, 4.92 g for Protein, 12.69 g for Fat, 0 g for Carbohydrate. It had arrived in China by the seventh century and reached Europe in the mid-13th century, according to The Agricultural Marketing Research Center. Spinach is famously a good source of iron, but you’re better off eating it cooked. Spinach. 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 10 types of spinach. Spinach, raw : 2.71mg (19%RDA) 4. For this 100g serving in your diet, the amount of Calories is 23 kcal (1% RDA), the amount of Protein is 2.86 g (5% RDA), the amount of Fat is 0.39 g (1% RDA) and the amount of Carbohydrate is 3.63 g (3% RDA). 2.71 mg / 100g. Spinach – 2.71mg per 100g Taking my number one top spot for iron-rich greens is spinach, with a total of 2.71mg of iron per 100g. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. Keep in mind that iron absorption is influenced by how much iron you already have in your body and by other nutrients that you eat with your meals. About us | Spinach for iron is becoming a less attractive choice. The stems can have a … 1.5 mg iron per 100g, 120 mg vitamin C, 705mcg vitamin K. Spinach. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Be sure you pay attention to the decimal point there. Low Fat Recipes | About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . //-->. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Fat in spinach. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach is no better ... which—at 10 oz of solid matter per can when drained—is well over a stone (14 lb) of the stuff! He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Spinach, cooked, boiled, drained, without salt - Iron, Spinach, cooked, boiled, drained, with salt - Iron, Spinach, canned, regular pack, drained solids - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt - Iron, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - Iron, Spinach, frozen, chopped or leaf, unprepared - Iron, Spinach, canned, regular pack, solids and liquids - Iron, Spinach, canned, no salt added, solids and liquids - Iron. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. 2.71 mg of iron per 100g, from Spinach, raw corresponds to 19% of the iron RDA. Now, lets go back to the 3 cup serving size. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. 3 Minutes of Running. However, it’s important to note that there are different types of iron. We excluded dried/dehydrated products from the Top 10. Call it the Popeye effect. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ():Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: … Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. Spinach’s iron content actually trumps that of many other vegetables. In terms of the gram weight and total content for this serving the Calories content is 6.9 kcal, the Protein content is 0.86 g, the Fat content is 0.12 g and the Carbohydrate content is 1.09 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values. Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. For this serving the Calories content is 41.4 kcal, the Protein content is 5.35 g, the Fat content is 0.47 g and the Carbohydrate content is 6.75 g. Home | The percentage of the recommended daily value for this serving is 46 %. That exceeds the amount of iron found in some types of meat, with the amount of iron found in beef sirloin steak coming in at around 2.5 milligrams per 100 grams . google_ad_client = "pub-1393137165073501"; Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. one with at least 8mg iron per 100g. Sitemap | 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 spinach. Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. Spinach contains approximately 250 mg of calcium per cup. It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in spinach. 11 Minutes of Cleaning. The amount of food energy in kilocalories (kcal) per 100g. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft).Spinach may overwinter in temperate regions.The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. Those vegetables that are loaded with iron also are likely to be full of iron inhibitors — you may not absorb much of the iron from the vegetables. Nutrition facts and Information for Spinach, raw. As shown above, 100-gram serving of fresh, uncooked spinach has about 2.7 milligrams of iron, which is equivalent to 15% of the Reference Daily Value for iron. The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the iron content. The food tested for the particular graph below can be described more specifically as: Read more about iron in vegetables or visit our iron-rich foods list. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. 5. less cholesterol per 100g The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 30. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. A raw pineapple treat with your dinner would also raise your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is a further a great plan. 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. This gives as percentage of the recommended daily allowance 9 % of the RDA. Spinach has a high oxalate content… Other Popular Results; Spinach, Raw. The former is equal to eating part of a paperclip Close Spinach is believed to come from Persia, according to Arizona State University. That is 4/100ths of a gram of iron per serving. For example 100g of Spinach, raw contains 2.71 mg of iron. This is beginning to be a problem. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. The iron amount reported by the USDA says that there is 2.7 m g of iron per 100 g of spinach. Spinach is best available during the winter season. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. For this 100g serving the amount of Calories is 169 kcal, the amount of Protein is 7.89 g, the amount of Fat is 12.95 g, the amount of Carbohydrate is 5.9 g. The difference between the highest and lowest values gives a iron range of 2.38 mg per 100g. At the bottom of the page is the full list for the 10 different types of spinach based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in spinach. /* 468x15, created 10/14/10 */ Non-haem iron is harder for your body to absorb and use. Spinach contains 2.7 milligrams of iron per 100 grams. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Spinach is a leafy green vegetable that is very rich in nutrients and is a reliable source of iron – one cup of spinach contains about 5% of the daily requirement. fraudulent; German chemists reinvestigating the iron content of Spinach had shown in the 1930s that the original workers had put the decimal point in the wrong place and made a tenfold overesti-mate of its value. For this 100g serving the Calories content is 23 kcal, the Protein content is 2.97 g, the Fat content is 0.26 g, the Carbohydrate content is 3.75 g. The lowest amount of iron in 100g is in Spinach souffle which contains 1.19 mg. The Truth about Iron in spinach.