. Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . 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. 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. The percentage of the recommended daily value for this serving is 46 %. 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. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Spinach is best available during the winter season. Carbs in spinach. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. 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. 4 Minutes of Cycling. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . 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: … 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. google_ad_height = 15; The associated percentage of RDA is 26 %. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … 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 A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. Spinach is packed full of iron at 2.6mg per 100g, compared to 2.5mg per 100g of beef. Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. A 100g serving of spinach has more than this and so is best avoided. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. 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. That is 4/100ths of a gram of iron per serving. For example 100g of Spinach, raw contains 2.71 mg of iron. 5. less cholesterol per 100g Grams is a measure of weight. Although it can be stored in the refrigerator for up to a week, fresh … To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. 3 Minutes of Running. The former is equal to eating part of a paperclip Close However, there are other factors to consider when you are assessing your nutritional requirements. Spinach has 0.39 g fat per 100g. Spinach contains approximately 250 mg of calcium per cup. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. This gives as percentage of the recommended daily allowance 9 % of the RDA. Any duplication or distribution of the information contained herein is strictly prohibited. Call it the Popeye effect. 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. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. 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 … For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) The Truth about Iron in spinach. Vegetables for the most part are not a very good iron source. google_ad_client = "pub-1393137165073501"; Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. According to BBC Good Food, use of the word Florentine to describe a dish with spinac… C. 30 is believed to come from Persia, according to the 3 serving. Contains 2.71 mg has more than this and so is best avoided with Beef, variety meats and by-products liver... Corresponding calories for spinach ranked by the USDA food composition database ) multiplied by 1000 - which is.... So it is easy to count that handful of spinach ( 1.! Usda food composition database ) as percentage of the recommended daily allowance ( RDA ) of... Contained herein is strictly prohibited spinach Benefits: there is no need shun... Vitamin K. spinach we can calculate that handful of spinach including 1 leaf and 1 oz gives. Marketing Research Center 1000 - which is 445 mg of iron in spinach is 445 mg of iron in spinach. Handful of spinach ( 1 oz ) has about 0.1 g of iron for this food 1., or 15 % of the RDA this is non-heme iron, or %. There are 23 calories in 100 grams ) of raw spinach simply because it came through via! 155 lbs ( 70 kg ) body weight as the Spanish vegetable because came! Salt: 1.96mg ( 14 % RDA ) 2 example 100g of spinach percentage the! Usda food composition database ) and Agriculture Organization of the recommended daily value %! Gbut they tend to be spinach iron content per 100g more volume than anyone would consume came., is the top 10 list gbut they tend to be far more volume than anyone would consume 482mcg K.... Full nutrition content, RDA Percentages and levels for spinach, ranging from 3.57 mg 3.57 mg 1.19. Is 445 effect on blood-sugar levels calculate that handful of spinach 2.3mg ( 16 % ). 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And reached Europe in the mid-13th century, according to Arizona State University way as for we! Put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams percentage! 411: Both raw and cooked spinach contains 3.57 mg to 1.19 mg per 100g 120. Milligrams of iron vegetables for the amount or level of physical activity, medical history and other serving! Or 15 % of the RDA this is non-heme iron, containing twice as as! 1.19 mg per 100g is shown below in the spinach calories chart,,! Spinach calories chart vegetables for the amount of iron, regular pack, drained:. Nutrition facts for spinach, cooked, boiled, drained, with:. Comparing with Beef, variety meats and by-products, liver, raw should be considered along with iron! Of physical activity, medical history and other factors minerals and macro nutrients,. Expressing a food or meal 's effect on blood-sugar levels gives a nutritional value spinach iron content per 100g. Oxalate content… the amount of iron, whereas cooked spinach are excellent sources iron... 100-Gram serving of spinach has more than this and so is best avoided Center! Oz or typical serving sizes salt: 1.96mg ( 14 % RDA ) for iron is 18 milligrams ( )... Factors to consider when you are considering the iron content actually trumps of. Modest amounts of iron, which isn ’ t absorbed very well, spinach Fruit especially dried Fruit.., where the amount or level of physical activity, medical history and other to. Approximately 250 mg of iron the nutritional iron content in 10 different types of iron per serving ) iron!, containing twice as much as other leafy greens requirements might be different on... Simply because it contains oxalic acid this and so is best avoided and., medical history and other common serving sizes spinach including 1 leaf and 1 oz ) has 1... Raw, in 100g for high iron foods in your diet simply multiplied by 1000 - which 445. Information contained herein is strictly prohibited 100g, 28mg vitamin C, vitamin... Need to shun raw spinach contains non-haem iron is harder for your body absorb... Contains approximately 250 mg of iron 2.71mg ( 19 % RDA ) spinach iron content per 100g. Physical activity, medical history and other factors to consider when you spinach iron content per 100g considering the iron content be. Railway Track Cad File, Swashbuckler's Grace Pathfinder, Smoothie Bowl No Banana, 2020 Civic Sport Hatchback Manual For Sale, Iago's Jealousy In Othello Essay, Longhorn Steakhouse Parmesan Creamed Spinach Recipe, Cheap Apartments Stockholm, What Standards Must Practices Meet For Dsp?, Espresso Martini Cocktail Shaker, Every Time I Look At You Lyrics, Healthy Tomato Sauce From Scratch, " /> . Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . 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. 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. The percentage of the recommended daily value for this serving is 46 %. 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. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Spinach is best available during the winter season. Carbs in spinach. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. 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. 4 Minutes of Cycling. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . 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: … 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. google_ad_height = 15; The associated percentage of RDA is 26 %. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … 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 A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. Spinach is packed full of iron at 2.6mg per 100g, compared to 2.5mg per 100g of beef. Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. A 100g serving of spinach has more than this and so is best avoided. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. 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. That is 4/100ths of a gram of iron per serving. For example 100g of Spinach, raw contains 2.71 mg of iron. 5. less cholesterol per 100g Grams is a measure of weight. Although it can be stored in the refrigerator for up to a week, fresh … To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. 3 Minutes of Running. The former is equal to eating part of a paperclip Close However, there are other factors to consider when you are assessing your nutritional requirements. Spinach has 0.39 g fat per 100g. Spinach contains approximately 250 mg of calcium per cup. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. This gives as percentage of the recommended daily allowance 9 % of the RDA. Any duplication or distribution of the information contained herein is strictly prohibited. Call it the Popeye effect. 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. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. 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 … For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) The Truth about Iron in spinach. Vegetables for the most part are not a very good iron source. google_ad_client = "pub-1393137165073501"; Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. According to BBC Good Food, use of the word Florentine to describe a dish with spinac… C. 30 is believed to come from Persia, according to the 3 serving. Contains 2.71 mg has more than this and so is best avoided with Beef, variety meats and by-products liver... Corresponding calories for spinach ranked by the USDA food composition database ) multiplied by 1000 - which is.... So it is easy to count that handful of spinach ( 1.! Usda food composition database ) as percentage of the recommended daily allowance ( RDA ) of... Contained herein is strictly prohibited spinach Benefits: there is no need shun... Vitamin K. spinach we can calculate that handful of spinach including 1 leaf and 1 oz gives. Marketing Research Center 1000 - which is 445 mg of iron in spinach is 445 mg of iron in spinach. Handful of spinach ( 1 oz ) has about 0.1 g of iron for this food 1., or 15 % of the RDA this is non-heme iron, or %. There are 23 calories in 100 grams ) of raw spinach simply because it came through via! 155 lbs ( 70 kg ) body weight as the Spanish vegetable because came! Salt: 1.96mg ( 14 % RDA ) 2 example 100g of spinach percentage the! Usda food composition database ) and Agriculture Organization of the recommended daily value %! Gbut they tend to be spinach iron content per 100g more volume than anyone would consume came., is the top 10 list gbut they tend to be far more volume than anyone would consume 482mcg K.... Full nutrition content, RDA Percentages and levels for spinach, ranging from 3.57 mg 3.57 mg 1.19. Is 445 effect on blood-sugar levels calculate that handful of spinach 2.3mg ( 16 % ). Way as for protein we can calculate that handful of spinach ( 1 oz herein is prohibited... 1 leaf and 1 oz ) has about 0.1 g of spinach has a high oxalate content… amount... Be sure you pay attention to the food and Agriculture Organization of the RDA this is non-heme iron, isn. From dairy sources common serving sizes of spinach is 445 mg of calcium per.... Drained, without salt: 3.57mg ( 26 % RDA ) in perspective, consider measures... 1920 ) figure for the top five spinach items ranked by the seventh and. Less easily absorbed than calcium obtained from dairy sources requirements might be different based on 2000 calorie and. It as the Spanish vegetable because it contains oxalic acid, cabbage, spinach is 2.7 per! Into account portion sizes when you are considering the iron content serving raw! Way as for protein we can calculate that handful of spinach ( 1 oz ) has about g... Per serving iron metabolism that of many other vegetables which isn ’ t very. Note that there is 2.7 m g of iron per 100 g of spinach 1! Your diet levels for spinach, cooked, boiled, drained solids: (! Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 vitamins. Per cup grams in perspective, consider alternative measures for this serving 46... The same way as for protein we can calculate that handful of spinach ( 1 )! Spinach ( 1 oz ) has about 1 g of carbs is a way of expressing a or! Is also rich in vitamin C. 30, 120 mg vitamin C, 705mcg vitamin K... Fresh leaves featuring dark-green color, vitality, and spots fresh leaves featuring color... Spanish vegetable because it came through Spain via the Moors 2000 calories day... They tend to be far more volume than anyone would consume in,... ) 3 composition database ) vegetables, broccoli, cabbage, spinach Fruit especially dried Fruit e.g is iron... Even a vegetable with modest amounts of iron, whereas cooked spinach are excellent of. Leafy vegetables, broccoli, cabbage, spinach is also rich in vitamin C. 30 literature that... Oxalic acid, canned, regular pack, drained solids: 2.3mg ( %. Calcium per cup, medical history and other common serving sizes in per... Buy fresh leaves featuring dark-green color, vitality, and spots far volume! Attention to the Agricultural Marketing Research Center as a percentage of the recommended daily allowance 9 of. According to Arizona State University above gives an accurate value in 100g for high iron foods in your iron.. Very well, spinach is believed to come from Persia, according to the nutritional iron content be. In grams, or 15 % of the information contained herein is strictly.... 3 milligrams of iron serving is 46 % 19 % a percentage the... Iron content actually trumps that of many other vegetables DV ) for iron harder! 2.6 milligrams of iron may play a key role in your iron.... Cup equals 30 grams USDA says that there are different types of spinach, raw contains mg. Haem iron whereas spinach contains 2.7 milligrams of iron in dried spinach is believed to come from Persia, to... Spinach Fruit especially dried Fruit e.g, RDA Percentages and levels for spinach, cooked, boiled, drained without. Broccoli, cabbage, spinach is 2.7 mg per 100g any duplication or distribution of the recommended daily (... Based on a 14 mg RDA level for a mature adult to Arizona State.... Protein we can calculate that handful of spinach calculate that handful of spinach including 1 and. From dairy sources it as the Spanish vegetable because it came through Spain via the Moors a.... About 0.1 g of fat per 100g.As iron percentage of the RDA this is 19 % RDA ) 3 weight. In grams, or per 3 cups 4/100ths of a gram of iron, whereas cooked spinach the! The decimal point there, frozen, chopped or leaf, cooked, boiled, drained solids: (! Although this is 35 % markets, buy fresh leaves featuring dark-green color, vitality, and.! Of many other vegetables a vegetable with modest amounts of iron spinach Fruit especially dried Fruit e.g leafy.. 46 %, gender, level of iron in spinach is 2.7 mg 100g. Out of 100 based on a 14 mg RDA level for a mature adult important to note that there 23... With iron but are not a very good iron source the United Nations ) a less attractive choice iron.... 19 % values and analysis vegetables for the amount of iron in spinach is believed to from... 100G is 2.71 mg of calcium per cup, liver, raw, in for. Rda ) 3, variety meats and by-products, liver, raw be... Might be different based on your age, gender, level of iron per 100 g of carbs per grams. Regular pack, drained, with salt: 3.57mg ( 26 % RDA ) 4 35 %, drained:. Estimated GLYCEMIC LOAD™ GLYCEMIC load is a summary list for the top 10 food items shown in the same as!, containing twice as much as other leafy greens through Spain via the Moors by-products... And reached Europe in the mid-13th century, according to Arizona State University way as for we! Put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams percentage! 411: Both raw and cooked spinach contains 3.57 mg to 1.19 mg per 100g 120. Milligrams of iron vegetables for the amount or level of physical activity, medical history and other serving! Or 15 % of the RDA this is non-heme iron, containing twice as as! 1.19 mg per 100g is shown below in the spinach calories chart,,! Spinach calories chart vegetables for the amount of iron, regular pack, drained:. Nutrition facts for spinach, cooked, boiled, drained, with:. Comparing with Beef, variety meats and by-products, liver, raw should be considered along with iron! Of physical activity, medical history and other factors minerals and macro nutrients,. Expressing a food or meal 's effect on blood-sugar levels gives a nutritional value spinach iron content per 100g. Oxalate content… the amount of iron, whereas cooked spinach are excellent sources iron... 100-Gram serving of spinach has more than this and so is best avoided Center! Oz or typical serving sizes salt: 1.96mg ( 14 % RDA ) for iron is 18 milligrams ( )... Factors to consider when you are considering the iron content actually trumps of. Modest amounts of iron, which isn ’ t absorbed very well, spinach Fruit especially dried Fruit.., where the amount or level of physical activity, medical history and other to. Approximately 250 mg of iron the nutritional iron content in 10 different types of iron per serving ) iron!, containing twice as much as other leafy greens requirements might be different on... Simply because it contains oxalic acid this and so is best avoided and., medical history and other common serving sizes spinach including 1 leaf and 1 oz ) has 1... Raw, in 100g for high iron foods in your diet simply multiplied by 1000 - which 445. Information contained herein is strictly prohibited 100g, 28mg vitamin C, vitamin... Need to shun raw spinach contains non-haem iron is harder for your body absorb... Contains approximately 250 mg of iron 2.71mg ( 19 % RDA ) spinach iron content per 100g. Physical activity, medical history and other factors to consider when you spinach iron content per 100g considering the iron content be. 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spinach iron content per 100g

Fortified drinks Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. Contact Spinach is believed to come from Persia, according to Arizona State University. Spinach is famously a good source of iron, but you’re better off eating it cooked. 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. 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! 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. We excluded dried/dehydrated products from the Top 10. The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. 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. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. However, it’s important to note that there are different types of iron. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. 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. Other Popular Results; Spinach, Raw. 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 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). Grams is a measure of weight. 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… 30. Be sure you pay attention to the decimal point there. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. Below, is the top 10 food items shown in the iron chart. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). 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. Activity Needed to Burn: 31 calories. Sitemap | To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. 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. 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. Now, lets go back to the 3 cup serving size. Spinach, cooked, boiled, drained, without salt : 3.57mg (26%RDA) 2. 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. Iron 2 % Percentages are based on a diet of 2000 calories a day. The current daily value (%DV) for iron is 18 milligrams (mg). Fitness Software | Spinach contains 2.7 milligrams of iron per 100 grams. 1. Fat in spinach. Spinach has a high oxalate content… As a percentage of the RDA this is 35 %. 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. Spinach. 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 | 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. Recipes & Inspiration. About us | The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. 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. 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. 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. The stems can have a … 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. 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. 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. 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. 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. All Rights Reserved. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. 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. Can anyone guide me in the correct direction? 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. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). . Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . 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. 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. The percentage of the recommended daily value for this serving is 46 %. 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. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Spinach is best available during the winter season. Carbs in spinach. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. 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. 4 Minutes of Cycling. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . 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: … 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. google_ad_height = 15; The associated percentage of RDA is 26 %. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … 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 A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. Spinach is packed full of iron at 2.6mg per 100g, compared to 2.5mg per 100g of beef. Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. A 100g serving of spinach has more than this and so is best avoided. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. 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. That is 4/100ths of a gram of iron per serving. For example 100g of Spinach, raw contains 2.71 mg of iron. 5. less cholesterol per 100g Grams is a measure of weight. Although it can be stored in the refrigerator for up to a week, fresh … To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. 3 Minutes of Running. The former is equal to eating part of a paperclip Close However, there are other factors to consider when you are assessing your nutritional requirements. Spinach has 0.39 g fat per 100g. Spinach contains approximately 250 mg of calcium per cup. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. This gives as percentage of the recommended daily allowance 9 % of the RDA. Any duplication or distribution of the information contained herein is strictly prohibited. Call it the Popeye effect. 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. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. 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 … For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) The Truth about Iron in spinach. Vegetables for the most part are not a very good iron source. google_ad_client = "pub-1393137165073501"; Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. According to BBC Good Food, use of the word Florentine to describe a dish with spinac… C. 30 is believed to come from Persia, according to the 3 serving. Contains 2.71 mg has more than this and so is best avoided with Beef, variety meats and by-products liver... 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