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. According to BBC Good Food, use of the word Florentine to describe a dish with spinac… 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. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. 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. Nutrition facts and Information for Spinach, raw. Call it the Popeye effect. Can anyone guide me in the correct direction? That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . The full nutrition content, RDA percentages and levels for Spinach, raw should be considered along with the iron content. 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. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … Spinach contains approximately 250 mg of calcium per cup. 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. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. 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). 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. 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. Below, is the top 10 food items shown in the iron chart. Spinach is believed to come from Persia, according to Arizona State University. You should also take into account portion sizes when you are considering the iron nutritional content. one with at least 8mg iron per 100g. 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 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… 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 nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Now, lets go back to the 3 cup serving size. Copyright © 2005-2020 Bodyventures. 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. He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. . google_ad_client = "pub-1393137165073501"; The amount of food energy in kilocalories (kcal) per 100g. 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 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. 3 Minutes of Running. The Truth about Iron in spinach. The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. The current daily value (%DV) for iron is 18 milligrams (mg). 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. 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, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. 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. Grams is a measure of weight. Spinach has 0.39 g fat per 100g. Any duplication or distribution of the information contained herein is strictly prohibited. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. However, there are other factors to consider when you are assessing your nutritional requirements. Be sure you pay attention to the decimal point there. The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. This is beginning to be a problem. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. 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. Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. /* 468x15, created 10/14/10 */ Recipes & Inspiration. 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. 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 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. Beef contains haem iron whereas spinach contains non-haem iron. 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. 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. Contact Fitness Software | Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Carbs in spinach. Spinach for iron is becoming a less attractive choice. 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 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: … Low Fat Recipes | The percentage of the recommended daily value for this serving is 46 %. google_ad_slot = "9456429844"; Spinach’s iron content actually trumps that of many other vegetables. 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. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. 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! A 100g serving of spinach has more than this and so is best avoided. 1. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. Other Popular Results; Spinach, Raw. google_ad_height = 15; 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. 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 . 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. You will find some dehydrated vegetables high in iron per 100 gbut they tend to be far more volume than anyone would consume. The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. 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. 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. For example 100g of Spinach, raw contains 2.71 mg of iron. google_ad_width = 468; Spinach, raw : 2.71mg (19%RDA) 4. 2.71 mg / 100g. Spinach has a high oxalate content… Although it can be stored in the refrigerator for up to a week, fresh … Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) 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 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. Spinach is best available during the winter season. Grams is a measure of weight. About us | 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. 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 | In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. Sitemap | 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. Fat in spinach. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. 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. There are 23 calories in 100 grams of Spinach. 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