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 … Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. 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. 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 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. There are 23 calories in 100 grams of Spinach. 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. The former is equal to eating part of a paperclip Close Spinach, raw : 2.71mg (19%RDA) 4. The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. Spinach is packed full of iron at 2.6mg per 100g, compared to 2.5mg per 100g of beef. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. //-->. google_ad_height = 15; Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. google_ad_client = "pub-1393137165073501"; In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. 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. Spinach, cooked, boiled, drained, without salt : 3.57mg (26%RDA) 2. Spinach has 0.39 g fat per 100g. 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. 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. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. 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. However, it is less easily absorbed than calcium obtained from dairy sources. Now, lets go back to the 3 cup serving size. 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. 5. less cholesterol per 100g Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. Spinach is believed to come from Persia, according to Arizona State University. 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. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. 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 . To convert this figure to mg per 100g it is simply multiplied by 1000 - which is 445. The iron amount reported by the USDA says that there is 2.7 m g of iron per 100 g of spinach. Spinach has 3.63 g carbohydrates per 100g. 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! 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. Non-haem iron is harder for your body to absorb and use. 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… Use it raw in salads or to make pesto, or add it to soups and curries to help boost the overall levels of nutrients. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. 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. 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. The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. 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 | Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. Nutrition facts for Spinach, raw, recommended daily values and analysis. Fat in spinach. Any duplication or distribution of the information contained herein is strictly prohibited. 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. Be sure you pay attention to the decimal point there. 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. Grams is a measure of weight. Carbs in spinach. 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"; Spinach is best available during the winter season. /* 468x15, created 10/14/10 */ The Truth about Iron in spinach. 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. 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. Activity Needed to Burn: 31 calories. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). 1. Grams is a measure of weight. Vegetables for the most part are not a very good iron source. Call it the Popeye effect. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. 11 Minutes of Cleaning. 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. The current daily value (%DV) for iron is 18 milligrams (mg). 4 Minutes of Cycling. The associated percentage of RDA is 26 %. The amount of food energy in kilocalories (kcal) per 100g. 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 . He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. 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. Spinach. Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 2.71 mg / 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. Copyright © 2005-2020 Bodyventures. 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. Although it can be stored in the refrigerator for up to a week, fresh … This is beginning to be a problem. 3 Minutes of Running. Spinach’s iron content actually trumps that of many other vegetables. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . As a percentage of the RDA this is 35 %. 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. 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. We excluded dried/dehydrated products from the Top 10. 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. Fitness Software | Low Fat Recipes | Not only is spinach rich in iron, but it’s super cheap and easy to cook, and it goes with pretty much anything. You should also take into account portion sizes when you are considering the iron nutritional content. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Iron 2 % Percentages are based on a diet of 2000 calories a day. 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. A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. Other Popular Results; Spinach, Raw. 1.5 mg iron per 100g, 120 mg vitamin C, 705mcg vitamin K. Spinach. 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. Spinach has a high oxalate content… Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. one with at least 8mg iron per 100g. 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).