The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Spinach contains 2.7 milligrams of iron per 100 grams. However, it is less easily absorbed than calcium obtained from dairy sources. Copyright © 2005-2020 Bodyventures. 1. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. 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. Below, is the top 10 food items shown in the iron chart. Sitemap | Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. The iron amount reported by the USDA says that there is 2.7 m g of iron per 100 g of spinach. 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. However, it’s important to note that there are different types of iron. According to BBC Good Food, use of the word Florentine to describe a dish with spinac… 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. Spinach contains 2.7 milligrams of iron per 100 grams. 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. It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . The current daily value (%DV) for iron is 18 milligrams (mg). google_ad_width = 468; 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. You will find some dehydrated vegetables high in iron per 100 gbut they tend to be far more volume than anyone would consume. It had arrived in China by the seventh century and reached Europe in the mid-13th century, according to The Agricultural Marketing Research Center. There are 23 calories in 100 grams of Spinach. Although it can be stored in the refrigerator for up to a week, fresh … Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. 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. 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. That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. 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 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: … Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 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. 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 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. 3 Minutes of Running. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Grams is a measure of weight. Iron 2 % Percentages are based on a diet of 2000 calories a day. 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. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Any duplication or distribution of the information contained herein is strictly prohibited. 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. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. To convert this figure to mg per 100g it is simply multiplied by 1000 - which is 445. 1.5 mg iron per 100g, 120 mg vitamin C, 705mcg vitamin K. Spinach. 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 . 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. The amount of food energy in kilocalories (kcal) per 100g. Beef contains haem iron whereas spinach contains non-haem iron. 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. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. Carbs in spinach. Fat in spinach. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. We excluded dried/dehydrated products from the Top 10. Spinach is believed to come from Persia, according to Arizona State University. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . . 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. Use it raw in salads or to make pesto, or add it to soups and curries to help boost the overall levels of nutrients. 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. 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 Can anyone guide me in the correct direction? Spinach is famously a good source of iron, but you’re better off eating it cooked. All Rights Reserved. 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 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. Activity Needed to Burn: 31 calories. 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. Fitness Software | This is beginning to be a problem. 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. Nutrition facts for Spinach, raw, recommended daily values and analysis. 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. 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 is no better ... which—at 10 oz of solid matter per can when drained—is well over a stone (14 lb) of the stuff! The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Non-haem iron is harder for your body to absorb and use. Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. 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). I determined the iron content of spinach in mg iron per 100g of spinach and got the result of 4.33mg. Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … That is 4/100ths of a gram of iron per serving. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Vegetables for the most part are not a very good iron source. Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 2.71 mg / 100g. 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 former is equal to eating part of a paperclip Close google_ad_slot = "9456429844"; Spinach is best available during the winter season. 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’s iron content actually trumps that of many other vegetables. 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. 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… Now, lets go back to the 3 cup serving size. The Truth about Iron in spinach. Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the iron content. Call it the Popeye effect. Spinach has 3.63 g carbohydrates per 100g. Low Fat Recipes | About us | 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. A 100g serving of spinach has more than this and so is best avoided. 11 Minutes of Cleaning. 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. Contact 30. google_ad_height = 15; So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. 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. google_ad_client = "pub-1393137165073501"; 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, 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 approximately 250 mg of calcium per cup. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. 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. The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. 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. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. Nutrition facts and Information for Spinach, raw. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. Fortified drinks Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. 4 Minutes of Cycling. Spinach, raw : 2.71mg (19%RDA) 4. The stems can have a … Spinach is packed full of iron at 2.6mg per 100g, compared to 2.5mg per 100g of beef. 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