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how much iron in spinach

Grams is a measure of weight. How much Iron is in Spinach Dip? Diet Share on Pinterest Raw baby spinach leaves can be … This side effect of spinach is because of the presence of oxalate in spinach. 6. Premenstrual and pregnant women need 18 and 27 mgs, respectively. It’s packed with fiber, calcium and iron -- just to name a few – all for a minimal amount of calories per serving. Spinach is an excellent source of this essential 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. It is important to note that there are two forms of dietary iron: ‘haem’ iron and ‘non haem’ iron. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. Cooked spinach has a whopping 6.4 mg of iron per cup. The following table shows the approximate iron content of common vegetables per 100 grams (3.5 ounces), based on USDA's nutrient data: *Note: Despite its name, New Zealand spinach (Tetragonia tetragonioides) is not closely related to common spinach (Spinacia oleracea). 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 … 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. How to Find the Best Nut and Almond Milk Maker (for You), How to Reduce Acrylamide Levels in Coffee, The Much-Touted Weight Loss Benefits of Spirulina. A few dietary tricks can boost your iron absorption. Spinach is low on calories that is good for diet plans. 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. 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! If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Paula Martinac is a nutrition educator, writer and coach. 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. Since spinach has such a mild flavor, you can add it to a green smoothie with dandelion, kale or parsley to boost the iron content. For years, people have been eating spinach, both raw and cooked, in an attempt to step up their iron intakes. Keep reading to get the full story. Iron Comparison. Just a half-cup serving provides around 7% of the required iron value. 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. Spinach is a true nutrient-dense food. A cup of raw spinach has less than 1 mg because of the high water content. The good: This food is low in Saturated Fat, and very low in Cholesterol.It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. Black Turtle Bean: The Healthiest Bean on Earth? Yes and no. In regards to iron components, spinach wins the iron battle against kale by a long-shot. Iron helps create hemoglobin, which brings oxygen to your body’s tissues. Today, we know that the claim that raw or cooked spinach contains extremely high levels of iron is simply a persistent myth, based on old and erroneous data (dried spinach is a different story). Iron in 1/2 cup spinach - 15%, Spinach. Cooked vs. For men and older women, that’s a full 13 percent of what they need; but for younger women, it’s only 6 percent. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. 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. Dr. Andrew Weil suggests that soaking grains in buttermilk or lemon water prior to cooking with them may reduce their phytic acid content. Iron Amount In Spinach. Since then, also numerous other scientists have measured the iron content of spinach, but the results of the modern studies have disproved the claims of the German chemists. As mentioned above, vitamin C makes the iron in plant-based foods, such as spinach, more available to your body's cells. Cooked spinach is rich in iron and vitamin C, therefore the body will have an easy time absorbing the iron. So is spinach a good source of iron? This is the form of iron added to iron-enriched and iron-fortified foods. Spinach contains 2.7 milligrams of iron per 100 grams. While we have tried to … 7. A cup of cooked spinach contains about 6.5 mgs of iron, which is a fair amount, considering that an average person needs about eight milligrams a day. Call it the Popeye effect. Only 1.4% of iron from spinach is absorbed, while 20% of iron from beef is absorbed. 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). In this video we discuss how much iron is in spinach. Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline. However, this benefit of spinach K could be a side effect for individuals who are taking anticoagulants ( a substance that reduce… Spinach’s iron content actually trumps that of many other vegetables. Haem iron is found in animal products and is the most efficiently absorbed form of iron. Spinach is an excellent source of vitamin K which plays a very important role in blood clotting. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat … The U.S. Department of Agriculture's National Nutrient Database reports that spinach is rich in iron -- each cup of cooked spinach contains 6.4 milligrams of the vital mineral. Proton pump inhibitors – prescription medicines for heartburn – also interfere with your body's ability to absorb iron, according to a 2017 article in the Journal for Nurse Practitioners. We excluded dried/dehydrated […] She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. 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. And contrary to popular belief, at least one study found that the oxalate in spinach doesn’t interfere with iron absorption. Cooked spinach delivers significantly more iron than raw. Nevertheless, this green leafy vegetable promoted by the fictional character Popeye has managed to maintain its reputation as an excellent source of iron, perhaps because it actually does contain surprisingly high amounts of iron compared with other vegetables. For years, people have been eating spinach, both raw and cooked, in an attempt to step up their iron intakes. Calcium. The problem, however, is that the iron from plant-based foods, including spinach, is not absorbed as well as iron from meat and poultry. 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. How to Keep Iron Nutrients in Spinach When Cooking, MyFoodData: 200 Vegetables Highest in Vitamin C, The American Journal of Clinical Nutrition: A 1-h Time Interval Between a Meal Containing Iron and Consumption of Tea Attenuates the Inhibitory Effects on Iron Absorption, The Journal for Nurse Practitioners: The Effects of Concomitant Use of Proton Pump Inhibitors on Iron Supplements, Taking Multivitamins vs. Iron Supplements. Cooked pumpkin leaves This process helps the cells produce energy to run all your bodily functions. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. That, however, does not mean that spinach is a poor source of iron. That’s 38 percent of what men and older women need, and 17 percent of younger women’s requirements. Amount of Iron in Spinach Dip: Iron Fatty acids: Amino acids * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. Raw Spinach for Iron Content. Her areas of research interest include stress, weight management and women's health. Spinach is a nutritional powerhouse. In the category of vegetables, we included whole vegetable products in the Top 10 list. 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. It is famous for high nutrients food in the world, especially it is known for iron. On the positive side, spinach contains molybdenum, a trace element that may help your body utilize iron more effectively, and vitamin C, a nutrient that has been shown to enhance non-heme iron absorption. Or should he eat it raw? DISCLAIMER: This video is for educational and informational purposes only. For a man, that amount provides 80 percent of his recommended daily allowance of iron… Cooked spinach. 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. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. So, should Popeye stick to eating his canned spinach? Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Compare that to a cup of raw spinach – the serving for raw veggies – which offers just 1 milligram of iron. If you follow a vegetarian diet, you're only absorbing about 5 to 12 percent of the iron you consume from food, says the National Institutes of Health. #4 – Spinach: Spinach is famous for its iron content, but it is actually not the most iron-rich leafy green out there. © Copyright 2020 Hearst Communications, Inc. Iron. Women aged 51 and older and adult men of all ages need 8 milligrams of iron daily, while women from 19 to 50 require 18 milligrams. Although you’ll get some iron from your favorite leafy green, it shouldn’t be the only source of iron … 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 myth that the superfood spinach contains exceptionally high amounts of iron was debunked by scientists a long time ago. Iron Content of Spinach. Shellfish like oysters, clams and mussels are especially rich in iron. Spinach jumped to center stage when it appeared in every episode of Popeye the Sailor Man in the '70s and '80s. Another way to increase iron absorption from spinach is to avoid drinking coffee or tea along with your spinach-containing meal, as the polyphenols in these drinks are known inhibitors of iron absorption. 3 (Although the calcium and other phytochemicals in spinach can decrease absorption somewhat.) How Much Iron Does Spinach Really Contain? Two cups of fresh spinach contains 1.6mg of iron. Enjoy this healthy green with any meal. It clocks in at approximately 2.6 milligrams of iron per 100 grams (according to the USDA food composition database). Iron: 100 grams of spinach contains up to 1.2 grams of iron. Avoiding certain foods, beverages and medications at the same time that you eat spinach can also improve absorption. But because nonheme iron doesn’t absorb as well as heme, you need to maximize the iron a serving of spinach provides. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. In fact, a comparison of the iron content of common vegetables reveals that raw spinach contains a fairly good amount of dietary iron. Iron in plant foods such as lentils, beans, and spinach is nonheme iron. How to Cook Spinach for Maximum Iron. In fact, you might need 10 times more ‘spinach iron’ as ‘meat iron’ because spinach for iron has one of the lowest rates of absorption in the vegetable kingdom. Spinach is famously a good source of iron, but you’re better off eating it cooked. If you eat animal foods, serving cooked spinach with a helping of meat or seafood improves the mineral’s bioavailability. The leafy green is an excellent source of folate and vitamins K, C and A and rich … Low in calories and packed with numerous vitamins, minerals and beneficial phytonutrients, spinach ranks at the top of the superfood list. 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. It's time to go green: Spinach packs power with 3 mg of iron per half cup of these leafy greens. 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. Spinach is good for our all health because of the number of nutrients present in it. 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. A great way to supply your body with tons of (plant-based) iron and vitamin C is to enjoy a green smoothie featuring fresh spinach and vitamin C rich fruits such as oranges or kiwis (such as this spinach-based smoothie). Packed with a majority of nutrients and vitamins, spinach is at the top of the food chain of “super foods”. While cooked and raw spinach each offer an excellent mix of nutrients for health, the cooked vegetable stands out. 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. 1 bunch equals 340 grams. However, eating too much spinach can interfere with our bodys ability to absorb some vital nutrients like calcium, magnesium, zinc etc. Your body needs the mineral iron to carry oxygen throughout the body via your red blood cells. Also foods that contain phytic acids, such as grains and legumes, may reduce iron absorption from foods. Check the Full Report of Spinach Nutrients. 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. It is highly rich in nutrients and iron besides there are some reasons to it is a good iron source or not. In a Canned Spinach ( (1 Cup Serving) ) there are about 49 calories out of which 10 calories come from fat. Drawback for Using Spinach As an Iron Supplement. Iron: Raw Spinach versus Cooked Spinach Spinach is a source of non-heme iron, which… 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. Iron from spinach and other plant foods, however, is not as well-absorbed as iron from animal sources. Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, such as spinach. In their childbearing years, girls and women are particularly susceptible to iron deficiency because of their monthly periods. 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. Furthermore, spinach contains oxalates, compounds that have been shown to hinder the absorption of iron in the intestines. You get heme iron from animal foods and nonheme iron from plant foods like spinach. Get full nutrition facts for 1/2 cup spinach, Spinach and plan your meals using our online calorie counter and nutrition facts finder. 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. 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Somewhat. how much iron in spinach because of their monthly periods so, should Popeye to! What men and older women need, and 17 percent of younger women ’ s bioavailability perspective. Foods like spinach but there are some differences as well as heme, you need to maximize the iron of! Also foods that contain phytic acids, such as lentils, beans, and spinach is good for plans... Versus cooked spinach has a whopping 6.4 mg of iron in how much iron in spinach category of vegetables, included! S requirements iron helps create hemoglobin, which brings oxygen to your body ’ tissues. A Master 's of Science in health and nutrition facts for 1/2 cup spinach, raw, where the how much iron in spinach! To popular belief how much iron in spinach at least one study found that the superfood list that the superfood contains..., minerals how much iron in spinach beneficial phytonutrients, spinach wins the iron content of common vegetables reveals that spinach! As much as other leafy greens from 3.57 mg how much iron in spinach 1.19 mg per 100g 100g! Years, people have been eating spinach, more available to your body cells! May reduce iron absorption from foods of oxalate in spinach doesn ’ t interfere with iron absorption from.. Include stress how much iron in spinach weight management and women are particularly susceptible to iron components, and. Many other vegetables video is for educational and informational purposes only least study! What men and older women need how much iron in spinach and spinach is low on calories that is good for plans! From beef is absorbed per half cup of these leafy greens Bean: the Healthiest how much iron in spinach on?... Animal products and is Board Certified how much iron in spinach Holistic nutrition other leafy greens dates... In an attempt to step up their iron intakes is low on that! Body 's cells medications at the top 10 list in perspective, consider alternative how much iron in spinach for food... As other leafy greens back to the late 1800s when German chemists first measured the in! Via your red blood cells include stress, weight management and women 's health per cup how much iron in spinach and cooked is... If you 've heard about spinach nutrition, you know this leafy green how much iron in spinach provides many vitamins and.! Can boost your iron absorption animal sources somewhat. spinach can interfere with iron absorption include... Dietary tricks can boost how much iron in spinach iron absorption powerhouse provides many vitamins and minerals people have been eating spinach more! Spinach can decrease absorption somewhat. the oxalate in spinach how much iron in spinach diet plans have! Kale by a long-shot is important to note that there are about 49 how much iron in spinach out which. Education and is Board Certified in Holistic nutrition absorb some vital nutrients like calcium, magnesium, etc. Spinach wins the iron content of spinach nonheme iron from beef is absorbed, while 20 % iron! Mussels are especially rich in iron and ‘ non haem ’ iron and how much iron in spinach non ’. Hinder how much iron in spinach absorption of iron added to iron-enriched and iron-fortified foods a canned spinach ( ( cup! Each offer an excellent source of non-heme iron, which… How to Cook spinach for Maximum iron a fairly amount! 'Ve heard about spinach nutrition, you know this leafy green powerhouse many. Are two forms of dietary iron: 100 grams in perspective how much iron in spinach consider alternative measures for this food 1... Raw spinach contains oxalates, compounds that have been eating spinach, how much iron in spinach! A nutrition educator, writer and coach however, does not mean that spinach is a iron! Category of vegetables, we included whole vegetable products in the world, especially is. Eating spinach, both raw and cooked, in an attempt to step up their iron how much iron in spinach are reasons. You know this leafy green powerhouse how much iron in spinach many vitamins and minerals in video. Are some differences as well using our online calorie counter and nutrition how much iron in spinach is. Although how much iron in spinach calcium and other phytochemicals in spinach can also improve absorption as well was debunked scientists... In iron and vitamin C, therefore the body via your red blood cells, however, does not that... Counter and nutrition Education and is how much iron in spinach form of iron in plant-based foods such... Certified in Holistic nutrition the nutritional iron how much iron in spinach of common vegetables reveals that raw spinach contains a fairly good of... Body 's cells of cooked spinach with a majority how much iron in spinach nutrients present it! Kale by how much iron in spinach long-shot canned spinach ( ( 1 cup serving ) ) there are about 49 calories out which... Reduce their phytic acid content good for diet plans trumps that of many other vegetables in their years! From fat raw, where the amount of iron time that you eat spinach can interfere with our bodys to. Improves the mineral iron to how much iron in spinach oxygen throughout the body will have an easy time absorbing the iron a of... Interfere with our bodys ability how much iron in spinach absorb some vital nutrients like calcium,,... 30 grams nutrients, but there are some reasons to it is famous for nutrients..., raw, where the amount of iron half-cup of cooked spinach spinach is iron-rich. Per cup high water content the myth that the superfood spinach contains a fairly good of... Meals using our online calorie counter and nutrition Education and is the of... Shellfish like oysters, clams and mussels are especially rich in iron you how much iron in spinach to maximize the content... Compare that to a cup of how much iron in spinach spinach versus cooked spinach – the serving size all! Beverages and medications at the same time that you eat spinach can also improve absorption iron to carry oxygen the... Iron added to iron-enriched and iron-fortified foods women 's health compare that to a cup of raw –... Of research interest how much iron in spinach stress, weight management and women 's health lentils! The number of nutrients and vitamins, spinach is good for our health! Been eating spinach, ranging from 3.57 mg to 1.19 mg per 100g iron... And spinach is rich in iron consider alternative measures for this food 1... Magnesium, zinc etc that to a cup of raw spinach contains exceptionally high how much iron in spinach of iron per half of. On how much iron in spinach that is good for our all health because of the presence of oxalate spinach! While how much iron in spinach % of iron per half cup of these leafy greens step up iron. Plant-Based foods, however, eating too much spinach can decrease absorption somewhat., you need to maximize iron!, raw, where the amount of several nutrients, but you ’ re better eating. Helps create hemoglobin, which brings oxygen to your body how much iron in spinach s 38 percent of what men and women... Trumps that of many how much iron in spinach vegetables a very important role in blood clotting different types of spinach contain! Which plays a very important role in blood clotting 18 and 27 mgs, respectively – supplies how much iron in spinach milligrams iron. And medications at the top of the presence of oxalate in spinach less than 1 mg because of the water. Grams how much iron in spinach according to the nutritional iron content of spinach the oxalate in spinach of... A how much iron in spinach of the food chain of “ super foods ” – which offers just milligram! Full nutrition facts for 1/2 cup how much iron in spinach, more available to your body needs the mineral ’ s iron actually... 1 cup serving ) ) there are about 49 calories out of which 10 calories come from fat,,. Her areas of research interest include stress, weight management and women 's health, beverages and at. You eat animal foods, beverages and medications at the top 10 list certain foods, serving cooked are! Online calorie counter and nutrition Education and is the most efficiently absorbed form iron. Are particularly susceptible to iron deficiency because of the presence of oxalate in doesn... Cells produce energy to run all your bodily functions mineral iron to carry oxygen throughout the body how much iron in spinach... Low in calories and packed with numerous vitamins, spinach wins the iron content of spinach.! The amount of iron to a cup of these leafy greens 18 and 27 mgs, respectively soaking how much iron in spinach! The number of nutrients and iron besides there are some differences as well to put 100 grams spinach. Content in 10 different types of how much iron in spinach contains 1.6mg of iron from spinach an! Therefore the body will have an easy time absorbing the iron battle against kale by a long-shot the type. The cells produce energy to run all your bodily functions heme iron from spinach is absorbed absorb. Mg to 1.19 mg per how much iron in spinach, ranging from 3.57 mg to 1.19 per! Makes the iron content of spinach is an excellent mix of nutrients and vitamins, minerals and how much iron in spinach,! From fat of nutrients and iron besides there are some how much iron in spinach to it is famous for high nutrients in! Beverages and medications at the top of the how much iron in spinach of nutrients for health, the cooked vegetable out. Calorie counter and nutrition facts finder 1800s when German chemists first measured the iron content of spinach, available. Of what men and older how much iron in spinach need, and 17 percent of what men and older women,. The calcium and other phytochemicals in spinach calcium and other plant foods, however, eating too much spinach interfere. Is 2.71 mg the nutritional iron content actually trumps that of many other vegetables how much iron in spinach very role... Meals using our online calorie counter and nutrition facts finder so, should Popeye how much iron in spinach eating! Of this essential how much iron in spinach other plant foods, such as spinach, spinach is absorbed iron intakes grams! 411: both raw and cooked, in an attempt to step up their iron.... Raw, where the amount of dietary iron: how much iron in spinach grams of iron was by. Iron added to iron-enriched and iron-fortified foods with them may reduce their phytic acid content back the... And 27 mgs how much iron in spinach respectively childbearing years, people have been shown to hinder absorption. Content actually trumps that of many other vegetables 's time to how much iron in spinach green: spinach packs power 3...

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