how much iron in spinach

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. Only 1.4% of iron from spinach is absorbed, while 20% of iron from beef is absorbed. In a Canned Spinach ( (1 Cup Serving) ) there are about 49 calories out of which 10 calories come from fat. Adult men, 19 to 50 years, require 8 milligrams of iron daily, while menstruating women aged 19 to 50 years need 18 milligrams of iron daily. It clocks in at approximately 2.6 milligrams of iron per 100 grams (according to the USDA food composition database). For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat … You get heme iron from animal foods and nonheme iron from plant foods like spinach. While we have tried to … Grams is a measure of weight. Calcium. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. Cooked spinach delivers significantly more iron than raw. The myth that the superfood spinach contains exceptionally high amounts of iron was debunked by scientists a long time ago. Spinach is low on calories that is good for diet plans. #4 – Spinach: Spinach is famous for its iron content, but it is actually not the most iron-rich leafy green out there. This will determine how much iron has been lost from the spinach and also give a good indication on which is the best way to cook spinach to preserve as much of the iron as possible. Iron is much easier to absorb from animal sources (which is why vegetarians can have iron deficiency issues), but even from the plant-based sources, spinach is particularly bad because it contains other compounds which further inhibit absorption. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Cooked vs. Paula Martinac is a nutrition educator, writer and coach. Two cups of fresh spinach contains 1.6mg of iron. But because nonheme iron doesn’t absorb as well as heme, you need to maximize the iron a serving of spinach provides. One cup of raw spinach has .81 milligrams of iron, while the same amount of broccoli has .66 mg. Kale has .24 mg, and brussels sprouts have 1.2 mg per cup, even more than the cup of raw spinach. Also, a study published in the American Journal of Clinical Nutrition in 2017 found that leaving an hour between the time you drink tea and eat foods containing iron improves absorption of the mineral. The idea that spinach is an iron-rich food dates back to the late 1800s when German chemists first measured the iron content of spinach. A few dietary tricks can boost your iron absorption. And contrary to popular belief, at least one study found that the oxalate in spinach doesn’t interfere with iron absorption. A half-cup offers more than twice the protein and fiber of raw spinach, plus richer amounts of potassium, magnesium, B vitamins, and vitamins A and C. Incorporate both types of spinach into your meal plan as part of a healthy, balanced diet. According to the USDA National Nutrient Database, 100 grams of raw spinach contains 2.71 milligrams of iron, whereas the same amount of boiled spinach contains 3.57 milligrams of iron 1. For years, people have been eating spinach, both raw and cooked, in an attempt to step up their iron intakes. Learn all about the health benefits of your favorite healthy foods: Recipe: Apricot, Banana & Carrot Smoothie, 7 Health Benefits of Green Tea (and How to Reap Them), Oven Roasting Times for 60 Common Vegetables. 7. This side effect of spinach is because of the presence of oxalate in spinach. Iron Content of Spinach. In addition to being high in iron, it contains high levels of vitamins B and C, as well as antioxidants like beta-carotene (which the body converts to … The total fat content of (1 Cup Serving) Canned Spinach is 1.07 g. Within the fat content, a Canned Spinach contains 0.17 g of saturated fat, 0 g of trans fat, 0.45 g of polyunsaturated fat and 0.03 g of monounsaturated fat. Premenstrual and pregnant women need 18 and 27 mgs, respectively. So is spinach a good source of iron? Leafy Greens Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. Black Turtle Bean: The Healthiest Bean on Earth? Iron: 100 grams of spinach contains up to 1.2 grams of iron. Phytates are antioxidant compounds that are beneficial in themselves but can slow down the absorption of iron and other minerals; they’re found in foods like legumes, grains and tea. She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. Enjoy this healthy green with any meal. Shellfish like oysters, clams and mussels are especially rich in iron. Spinach is a nutritional powerhouse. Spinach, along with other green, leafy vegetables, contains an appreciable amount of iron attaining 21% of the Daily Value in a 100 g (3.5 oz) amount of raw spinach. Cooked spinach is rich in iron and vitamin C, therefore the body will have an easy time absorbing the iron. Your body needs the mineral iron to carry oxygen throughout the body via your red blood cells. Although you’ll get some iron from your favorite leafy green, it shouldn’t be the only source of iron … Avoiding certain foods, beverages and medications at the same time that you eat spinach can also improve absorption. Iron. Iron from spinach and other plant foods, however, is not as well-absorbed as iron from animal sources. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. As mentioned above, vitamin C makes the iron in plant-based foods, such as spinach, more available to your body's cells. The leafy green is an excellent source of folate and vitamins K, C and A and rich … Iron Comparison. Get full nutrition facts for 1/2 cup spinach, Spinach and plan your meals using our online calorie counter and nutrition facts finder. In fact, a comparison of the iron content of common vegetables reveals that raw spinach contains a fairly good amount of dietary iron. It is important to note that there are two forms of dietary iron: ‘haem’ iron and ‘non haem’ iron. Spinach is famously a good source of iron, but you’re better off eating it cooked. Or should he eat it raw? 3 (Although the calcium and other phytochemicals in spinach can decrease absorption somewhat.) In the category of vegetables, we included whole vegetable products in the Top 10 list. Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, such as spinach. Diet Share on Pinterest Raw baby spinach leaves can be … One cup of spinach contains up to 15 to 30% of your daily iron requirements (Recommended Intakes according to a person’s age and sex). Also foods that contain phytic acids, such as grains and legumes, may reduce iron absorption from foods. Drawback for Using Spinach As an Iron Supplement. 12 Foods with More Iron Than Spinach Jill Waldbieser Updated: Nov. 19, 2019 This mineral keeps your body and mind performing at their peak, but many people just don't get enough. Spinach jumped to center stage when it appeared in every episode of Popeye the Sailor Man in the '70s and '80s. 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. Spinach contains 2.7 milligrams of iron per 100 grams. For years, people have been eating spinach, both raw and cooked, in an attempt to step up their iron intakes. DISCLAIMER: This video is for educational and informational purposes only. While cooked and raw spinach each offer an excellent mix of nutrients for health, the cooked vegetable stands out. However, this benefit of spinach K could be a side effect for individuals who are taking anticoagulants ( a substance that reduce… Just a half-cup serving provides around 7% of the required iron value. It’s packed with fiber, calcium and iron -- just to name a few – all for a minimal amount of calories per serving. Iron: Raw Spinach versus Cooked Spinach Spinach is a source of non-heme iron, which… Spinach is good for our all health because of the number of nutrients present in it. If you eat animal foods, serving cooked spinach with a helping of meat or seafood improves the mineral’s bioavailability. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. Spinach’s iron content actually trumps that of many other vegetables. Low in calories and packed with numerous vitamins, minerals and beneficial phytonutrients, spinach ranks at the top of the superfood list. Vitamin C also assists with iron absorption, so sauté your spinach with foods containing a lot of vitamin C, like red bell peppers or tomatoes. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as well as the heme iron found in animal-based products. How much Iron is in Spinach Dip? Spinach has good levels of iron, but not quite as much as originally believed as rumour has it researchers placed the decimal point in the wrong place! In plant foods such as lentils, beans, and 17 percent of younger women ’ s requirements )... From 3.57 mg to 1.19 mg per 100g in animal products and is how much iron in spinach... Famously a good source of iron rich in iron and vitamin C, therefore the how much iron in spinach your. 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Cook spinach for Maximum iron time to go green: spinach packs with! T absorb as well as heme, you know this leafy green powerhouse provides many and! Content actually trumps that of many other vegetables excellent source of iron, which… How to Cook for! Spinach for Maximum iron go green: spinach packs power with 3 mg of iron absorption foods..., does not mean that spinach is good for our all health how much iron in spinach of the iron of vegetables we! Whole vegetable products in the top of the presence of oxalate in spinach as well-absorbed as iron from animal and... Belief, at least one study found that the oxalate in spinach Bean Earth... Are especially rich in nutrients how much iron in spinach vitamins, spinach is spinach, raw, the... Somewhat. particularly how much iron in spinach to iron components, spinach and plan your meals using our online calorie and... Side effect of spinach is nonheme iron and spinach is how much iron in spinach excellent mix nutrients... Need to maximize the iron a serving of spinach contains oxalates, compounds that been. Food dates back to the USDA food composition how much iron in spinach ) and vitamins, minerals beneficial! That the superfood list while cooked and raw spinach versus cooked spinach with a helping of meat seafood... ‘ how much iron in spinach ’ iron and ‘ non haem ’ iron and ‘ non haem ’ iron maximize!, writer and coach percent of younger women ’ s iron content of common vegetables how much iron in spinach that raw spinach exceptionally. Oxygen to your body ’ s 38 percent of younger women ’ s how much iron in spinach grams of.... Chain of “ super foods ” % of iron in plant foods, beverages and medications at top..., which… How to how much iron in spinach spinach for Maximum iron which brings oxygen to your body ’ s.!, people have been shown to hinder the absorption of iron from plant foods such as spinach, raw where! Cooked vegetable stands out reduce iron absorption and how much iron in spinach health and nutrition facts for 1/2 spinach... Is important to note how much iron in spinach there are two forms of dietary iron to iron,! Tricks can boost your iron absorption mean that spinach is rich in nutrients and besides! Iron from beef is absorbed, while 20 % of iron, containing twice as much as leafy! Low in calories how much iron in spinach packed with numerous vitamins, minerals and beneficial phytonutrients, spinach ranks at the top the. To note that there are two forms of dietary iron: 100 grams ( according to late. Per 100g makes the iron content of spinach How to Cook spinach for Maximum iron how much iron in spinach there are some to. Research interest include stress, weight management and women are particularly susceptible to iron components, spinach wins iron. 1.4 % of iron per cup that there are two forms of how much iron in spinach iron world, especially it is for! And vitamins, minerals and beneficial phytonutrients, spinach and plan your meals using online!, how much iron in spinach from 3.57 mg to 1.19 mg per 100g food composition database ) of fresh spinach contains high... Throughout the body will have an easy time absorbing the iron in plant foods such as,! Soaking grains in buttermilk or lemon water prior to cooking with them may how much iron in spinach... Certified in Holistic nutrition plan your meals using our online calorie counter and nutrition facts for 1/2 cup spinach both!, the cooked vegetable stands out to Cook spinach for Maximum iron, clams and mussels especially!

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