According to BBC Good Food, use of the word Florentine to describe a dish with spinac… 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. 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. 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. google_ad_height = 15; 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. 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. The current daily value (%DV) for iron is 18 milligrams (mg). 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. 30. Grams is a measure of weight. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spinach, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. Use it raw in salads or to make pesto, or add it to soups and curries to help boost the overall levels of nutrients. The iron amount reported by the USDA says that there is 2.7 m g of iron per 100 g of spinach. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Iron 2 % Percentages are based on a diet of 2000 calories a day. Other Popular Results; Spinach, Raw. Now, lets go back to the 3 cup serving size. Spinach for iron is becoming a less attractive choice. 5. less cholesterol per 100g Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. 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. 1.5 mg iron per 100g, 120 mg vitamin C, 705mcg vitamin K. Spinach. The former is equal to eating part of a paperclip Close However, it’s important to note that there are different types of iron. Beef contains haem iron whereas spinach contains non-haem iron. 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. You will find some dehydrated vegetables high in iron per 100 gbut they tend to be far more volume than anyone would consume. As a percentage of the RDA this is 35 %. Nutrition facts and Information for Spinach, raw. All Rights Reserved. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). 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. It had arrived in China by the seventh century and reached Europe in the mid-13th century, according to The Agricultural Marketing Research Center. Low Fat Recipes | Spinach is packed full of iron at 2.6mg per 100g, compared to 2.5mg per 100g of beef. However, there are other factors to consider when you are assessing your nutritional requirements. google_ad_client = "pub-1393137165073501"; The amount of food energy in kilocalories (kcal) per 100g. Spinach is best available during the winter season. 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 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. About us | 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. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. 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. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as … 2.71 mg / 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… 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. Grams is a measure of weight. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg 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. 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). A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. 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. Call it the Popeye effect. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. 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. 4 Minutes of Cycling. 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, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. The associated percentage of RDA is 26 %. Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. 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. Fat in spinach. You should also take into account portion sizes when you are considering the iron nutritional content. //-->. 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 has a high oxalate content… 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 . 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). 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. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Spinach has 3.63 g carbohydrates per 100g. 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. The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. In terms of 100g, the average iron content of spinach in our country is 2.7 mg, so long as it is not compared with pig liver, which perversely reaches the highest level of 22.6mg, this value is definitely the best in vegetable family.You know, even pork … Spinach, raw : 2.71mg (19%RDA) 4. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). For example 100g of Spinach, raw contains 2.71 mg of iron. 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 |