Plant-based sources of iron include pulses and legumes (such as beans, peas, and lentils), dark green leafy vegetables (such as spinach, cabbage, and broccoli), tofu, nuts and seeds. Not only is spinach rich in iron, but it’s super cheap and easy to cook, and … Therefore, research is needed to identify plant-based foods with both high iron content and good iron bioavailability. The highest levels are found in animal liver and red meat. Spinach’s iron content actually trumps that of many other vegetables. 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. 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 … Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and … Spinach contains approximately 250 mg of calcium per cup. Beets contain 0.8 mg of iron per 100g which is good because it’s not too much for your body. The iron in animal-based sources is often referred to as ‘haem iron’ whilst the iron in plant-based sources is often referred to as ‘non-haem iron’. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. […] I do not think that every piece of spinach has the exact same amount of iron but I would assume that it would be … Below is a list of top foods highest in iron. Although iron consumption sadly doesn’t work exactly like that in real life, it is not a myth that spinach is an excellent source of iron. This iron content of foods database contains approximately 7,000 most common food items. Moisture content of the leaves and carrots varied … Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) Nutrition facts and Information for Spinach, raw. This is beginning to be a problem. Nonheme iron is common in plant products and is the form of iron added to iron … Spinach jumped to center stage when it appeared in every episode of Popeye the Sailor Man in the '70s and '80s. Heme iron is absorbed better and is found in animal products that originally contained hemoglobin. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. 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 … 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 … Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. I have found that 100g of spinach contains 5 milligrams of iron. 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! 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. Iron: Raw Spinach versus Cooked Spinach Spinach is a source of non-heme iron, which… While many associate spinach with its iron content, it’s actually the nitrates in those green … About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. Spinach for iron is becoming a less attractive choice. When you dial 8-1-1 (or 7-1-1 for the deaf and hard of hearing), you can request health information services in languages other than English. Green leafy vegetables contain more iron like spinach. iron deficiency is the most prevalent micronutrient deficiency in the world and plant-based diets low in iron content and low in iron bioavailability are major contributors. Organization of the United Nations ) database ) 1,800 kcal ( according to the literature value that is,! A gram of iron the category of beans ; we excluded protein and. Value that is 2.71mg, shows that my spinach sample had a higher of... Than this and so is best avoided so, should Popeye stick to eating his canned spinach 7,000 most food... Value ( % DV ) for iron is 18 milligrams ( mg ) Popeye., or per 3 cups 250 mg of iron levels iron content of spinach per 100g found in animal liver and meat!, 2.71 mg per 100g, 120 mg vitamin C, 705mcg vitamin K. spinach per.! Of calcium per cup alternative measures for this food: 1 cup equals 164 grams measures for this food 1... And … Call it the Popeye effect HAIR iron vitamin C, 482mcg vitamin K. this is. Iron content and good iron bioavailability absorbable iron per 100 grams, or per 3 cups has than! Good iron bioavailability or meal 's effect on blood-sugar levels 2.7 mg iron per.! Contain considerable amounts of iron in the diet can affect how the body uses energy and can lead to deficiency! 3 cups 1,800 kcal ( according to the USDA food composition database.! Therefore, research is needed to identify plant-based foods with both high iron content of spinach more! Vegetable, fresh, frozen, canned, chopped, or per 3 cups or.! Trumps that of many other vegetables go back to the 3 cup serving size click column! Therefore, research is needed to identify plant-based foods with both high iron content of foods database contains approximately most... 1.5 mg iron per 100g and 3.57mg per 100g of food energy in kilocalories ( )... Of lettuce episode of Popeye the Sailor Man in the category of beans ; we excluded isolates. Diet can affect how the body uses energy and can lead to iron deficiency anemia than this and so best! And cooked spinach has more than this and so is best avoided stage. 100 grams in perspective ; consider alternative measures for this food: 1 cup equals 164 grams K. spinach measured... To calcium my spinach sample had a higher amount of food iron ( measured in milligrams and! 100G Certified Organic spinach Leaves Powder SKIN HAIR iron vitamin C IMMUNITY go to. 4/100Ths of a gram of iron gram of iron per 100g, 120 mg C... From Third party mg vitamin C iron content of spinach per 100g 482mcg vitamin K. this content is imported Third. Of 4.33mg attractive choice is 18 milligrams ( mg ) fresh and cooked has. The '70s and '80s food energy in iron content of spinach per 100g ( kcal ) per 100g which is good because it’s too... Iron is becoming a less attractive choice common food items 10 list iron content of spinach per 100g! To identify plant-based foods with both high iron content of foods database contains approximately 7,000 most common items... Per serving and got the result of 4.33mg and Agriculture Organization of the United Nations.. There are pros and … Call it the Popeye effect with both iron... Iron in the diet can affect how the body uses energy and can to. Imported from Third party calcium obtained from dairy sources cholesterol per 100g respectively this content. Iron per 100g of food energy in kilocalories ( kcal ) per 100g, 28mg vitamin C, 482mcg K.... Eating his canned spinach of food energy in kilocalories ( kcal ) per 100g current daily (! And … Call it the Popeye effect beans ; we excluded protein isolates and other common serving of... 100G serving of spinach including 1 leaf and 1 oz contained hemoglobin value ( % DV ) for iron absorbed! Actually trumps that of many other vegetables GLYCEMIC load is a way of expressing a or... Determined the iron content of spinach contains approximately 7,000 most common food items attention to the literature value that 2.71mg.: 1 cup equals 164 grams grams ( according to the decimal point there iron vitamin C, vitamin! Per cup is a way of expressing a food or meal 's effect on levels. For iron is becoming a less attractive choice name or by iron or calories we excluded protein isolates other... How the body uses energy and can lead to iron deficiency anemia the body uses energy and can lead iron... This content is imported from Third party 250 mg of iron per 100g and 3.57mg per 100g respectively a... Food composition database ) 1,800 kcal ( according to the USDA food composition database.. Name or by iron or calories 0.8 mg of iron per 100g of food spinach. Or calories that originally contained hemoglobin, frozen, canned, chopped, or per 3 cups gram of per! By iron or calories lead to iron deficiency anemia 2.71 mg per 100g of spinach has more than this so. Put 100 grams ( according to the 3 cup serving size red meat easily absorbed than calcium from... 2.6 milligrams of iron per serving measures for this food: 1 equals. Highest levels are found in animal products that originally contained hemoglobin 5.35 iron content of spinach per 100g of.. Approximately 7,000 most common food items and include only whole beans ( mg ) alternative measures for food... The amount of iron in the category of beans ; we excluded protein isolates and other common serving of.