2.71 mg / 100g. 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… 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. 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. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. Carbs in spinach. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). However, it is less easily absorbed than calcium obtained from dairy sources. Spinach is famously a good source of iron, but you’re better off eating it cooked. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). Vegetables for the most part are not a very good iron source. Be sure you pay attention to the decimal point there. About us | 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! google_ad_height = 15; Spinach. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. 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. 30. The former is equal to eating part of a paperclip Close 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 . 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. A 100g serving of spinach has more than this and so is best avoided. 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. However, there are other factors to consider when you are assessing your nutritional requirements. The percentage of the recommended daily value for this serving is 46 %. Spinach contains 2.7 milligrams of iron per 100 grams. For example 100g of Spinach, raw contains 2.71 mg of iron. 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. He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. Spinach, cooked, boiled, drained, without salt : 3.57mg (26%RDA) 2. 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. However, it’s important to note that there are different types of iron. Sitemap | 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. //-->. The amount of food energy in kilocalories (kcal) per 100g. Grams is a measure of weight. 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). That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. 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. You should also take into account portion sizes when you are considering the iron nutritional content. 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. 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. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . Use it raw in salads or to make pesto, or add it to soups and curries to help boost the overall levels of nutrients. Call it the Popeye effect. This gives as percentage of the recommended daily allowance 9 % of the RDA. The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. Recipes & Inspiration. Spinach is packed full of iron at 2.6mg per 100g, compared to 2.5mg per 100g of beef. 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 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. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 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. 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. To put 100 grams in perspective, consider alternative measures for this food: In the category of vegetables, we included whole vegetable products in the Top 10 list. Below, is the top 10 food items shown in the iron chart. As a percentage of the RDA this is 35 %. There are 23 calories in 100 grams of Spinach. 1. 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. 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 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. 1.5 mg iron per 100g, 120 mg vitamin C, 705mcg vitamin K. Spinach. Grams is a measure of weight. 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 | Spinach is believed to come from Persia, according to Arizona State University. 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. 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. Beef contains haem iron whereas spinach contains non-haem iron. Spinach is best available during the winter season. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … 5. less cholesterol per 100g Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. Nutrition facts for Spinach, raw, recommended daily values and analysis. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. 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. 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. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. Any duplication or distribution of the information contained herein is strictly prohibited. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Can anyone guide me in the correct direction? 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). Spinach has 3.63 g carbohydrates per 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. 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 Calories, Protein, Fat and Carbohydrate. 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. 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. 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. 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. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. Spinach has 0.39 g fat per 100g. The stems can have a … Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. 3 Minutes of Running. Fat in spinach. It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . 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 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: … Spinach has a high oxalate content… The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. /* 468x15, created 10/14/10 */ Now, lets go back to the 3 cup serving size. Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. one with at least 8mg iron per 100g. 11 Minutes of Cleaning. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. Iron 2 % Percentages are based on a diet of 2000 calories a day. Spinach’s iron content actually trumps that of many other vegetables. 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. Spinach for iron is becoming a less attractive choice. A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes.