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. As part of a balanced and nutritious diet, I wanted to make sure I was getting good levels of vitamins and minerals every day. In fact, knowing what foods to eat and not eat with spinach can help maximise iron absorption. So, I began researching the nutritional value of kale vs spinach, and in my course of research, I got to discover the proportion of iron in kale vs. iron in spinach. The good news is that Popeye may well have been right. For years, people have been eating spinach, both raw and cooked, in an attempt to step up their iron intakes. That’s not too bad. It clocks in at approximately 2.6 milligrams of iron per 100 grams (according to … He’d already been getting strong on spinach for almost 10 years! Two cups of fresh spinach contains 1.6mg of iron. .81 milligrams in one cup raw spinach One cup of cooked fresh spinach contains about one milligram more iron than you'll find in 3 ounces (85 grams) of beef liver, which has long been known for its iron content. #4 – Spinach: Spinach is famous for its iron content, but it is actually not the most iron-rich leafy green out there. 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. It was too late for Popeye, though. Spinach has about 6.43 mg of iron in a serving of one cup boiled spinach. If you want to discover more recipes containing this ingredient, make sure you check out my Or should he eat it raw? 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). Iron helps create hemoglobin, which brings oxygen to your body’s tissues. Revati Upadhya is a writer, avid blogger, die-hard lover of everything food, amateur photographer and self-taught home cook all wrapped in one. Cooked spinach delivers significantly more iron than raw. 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. The reputation of spinach in pop culture centers around its high iron content – just think of tough guy Popeye chugging cans of spinach for strength. Raw spinach contains an inhibitor called oxalic acid or oxalate. Spinach contains 2.7 milligrams of iron per 100 grams. You can eat these sprinkled over a salad, smoothie, or cereal, enabling you to easily boost the iron content of every meal, along with getting more healthy fats (including omega-6s and omega-3s). 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). 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. Spinach is a good source of iron, calcium and vitamin A, and can easily be added to salads as well as cooked dishes to increase the nutritional content without significantly increasing the number of calories. You get heme iron from animal foods and nonheme iron from plant foods like spinach. 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. 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. As mentioned above, vitamin C makes the iron in plant-based foods, such as spinach, more available to your body's cells. Below is a figure that displays the content of iron in plant-based foods in data collected by the USDA. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. Spinach and flaxseeds provide this smoothie with a good amount of iron, while the lime and kiwis boost its vitamin C content. 1 bunch equals 340 grams. In fact, a comparison of the iron content of common vegetables reveals that raw spinach contains a fairly good amount of dietary iron. As with many greens, some nutrients are absorbed better when cooked. For instance, only … Calories, carbs, fat, protein, fiber, cholesterol, and more for Spinach (Raw). It is important to remember, however, that the iron in spinach (and other plant-based foods) is so-called non-heme iron, which is not absorbed as well as the heme iron found in meat. 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. Drawback for Using Spinach As an Iron Supplement, How to Raise Your Iron Level Without Supplements, 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. This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach souffle through to Spinach, canned, no salt added, solids and liquids where all food items are ranked by the content or amount per 100g. Iron Comparison. Without enough iron, your blood can’t make hemoglobin. Kale & Parsley Iron-Rich Smoothie for Anemia. That’s 38 percent of what men and older women need, and 17 percent of younger women’s requirements. fraudulent; German chemists reinvestigating the iron content of Spinach had shown in the 1930s that the original workers had put the decimal point in the wrong place and made a tenfold overesti-mate of its value. Meanwhile, the Greek yogurt gives it a creamy consistency. Shellfish like oysters, clams and mussels are especially rich in iron. Iron Content of Spinach. I also believed that spinach was mistakenly chosen as the super-strength giving food, as its iron content had been earlier over-inflated by 19th century German scientists researching spinach. Spinach is an excellent source of this essential mineral. 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 is a superfood, but do you know how much Iron is in Kale vs. Diet is a great strategy to combat any iron deficiency. Spinach’s iron content actually trumps that of many other vegetables. Spinach is no better for you than cabbage, Brussels sprouts, or broccoli. Shellfish is tasty and nutritious. Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. On … That’s very iron dense for a plant food. Spinach is an excellent source of this essential mineral. For a better source of iron Popeye would have been better off chewing the cans.” Hamblin was wrong. In fact, only one-tenth the amount von Wolff reported. In the article I consulted, Bender described the determination of the iron content of spinach by Dr. E. von Wolff, in 1870, and how a subsequent analysis in 1937 by Professor Schupan had found that spinach contained no more iron than any other leafy vegetable. A cup of dried spinach would have much more iron, given that fresh spinach has a high water content. Furthermore, spinach contains oxalates, compounds that have been shown to hinder the absorption of iron in the intestines. Iron Content of Spinach. We excluded dried/dehydrated products from the Top 10. In regards to iron components, spinach wins the iron battle against kale by a long-shot. However, if you are wondering about spinach, clam may not be on your menu. Spinach jumped to center stage when it appeared in every episode of Popeye the Sailor Man in the '70s and '80s. Head to the diet generator and enter the number of calories you want. Without enough iron, your blood can’t make hemoglobin. 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. Cooked spinach does contain more iron content than fresh spinach, however. Spinach contains 2.7 milligrams of iron per 100 grams. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. In this version, German scientist Emil von Wolff misplaced a decimal point in an 1870 measurement of spinach's iron content, leading to an iron value ten times higher than it should have been, and this faulty measurement was not noticed until the 1930s. 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. If youve been told youre not getting enough iron in your diet, you are not alone. Shellfish. The myth that the superfood spinach contains exceptionally high amounts of iron was debunked by scientists a long time ago. Spinach is famously a good source of iron, but you’re better off eating it cooked. to the wrong calculation of the iron content approximately ten times higher then what it actually is (and generations of children had to suffer because of that miscalculation), and according to a study of a US linguist investigating into the Eskimo rumour, this honour is claimed by the Bavarian language. 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. In the category of vegetables, we included whole vegetable products in the Top 10 list. Calcium. Oxalic acid naturally binds with minerals like calcium and iron, making them harder for the body to absorb. Amount of Iron in Spinach Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. It's my favorite of all the vegetables! Several food sources of iron are listed in Table 2. 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. A few dietary tricks can boost your iron absorption. 1 bunch equals 340 grams. The oversight resulted from a misplaced decimal point. It is a powerful source of iron and can be eaten daily, cooked or raw. Spinach is a source of non-heme iron, which is found in vegetable sources. I have no way to measure Fe3+. It’s a food that helps keep your body alkaline and contains antioxidants that will help your body fight off damage from free radicals, making it one of the more important foods you can eat. And far more than you'd encounter in a head of lettuce. Spinach Recipes (Palak/Keerai) Revati Upadhya. © Copyright 2020 Hearst Communications, Inc. I only have solutions of 0.01M KMNO4 and 1M H2SO4. German chemists reinvestigating the iron content of spinach had shown in the 1930s that the original workers had put the decimal point in the wrong place and made a tenfold overestimate of its value. While cooked and raw spinach each offer an excellent mix of nutrients for health, the cooked vegetable stands out. I know, I didn’t expect this one either! This caused the popular misconception that spinach is high in iron that makes the body stronger. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a (1 Cup Serving) Canned Spinach is 0 mg. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. 2.71 mg of iron per 100g, from Spinach, raw corresponds to … Iron. Two cups of fresh spinach contains 1.6mg of iron. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. 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. Compared with other vegetables, fresh spinach contains a good amount of iron, with a 100-gram serving of fresh spinach providing 2.7 milligrams of this important mineral. There are relatively serious differences in vitamin content. As can be easily seen in the visual nutrition comparison below, these foods have very similar nutritional content. Macronutrient structure is the same. The idea that spinach contained exceptional levels of iron originated in 1870 with Dr. E. von Wolf whose figures remained unchallenged until 1937, when it was discovered that the content was 1/10 th the claim. 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. All shellfish is high in iron, but clams, oysters, and … You might have heard that you should start eating dark chocolate instead of milk chocolate for health reasons. This is the form of iron added to iron-enriched and iron-fortified foods. Avoiding certain foods, beverages and medications at the same time that you eat spinach can also improve absorption. Spinach is famously a good source of iron, but you’re better off eating it cooked. 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). 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. Keep reading to get the full story. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. A couple of weeks ago I posted the following post on the experiment I was doing however, I did not realize that when I cook the spinach I change the Fe2+ ions into Fe3+ ions. My question is: How do I calculate how much iron is in this sample? Iron deficiency anemia is the most common form of anemia. If you eat animal foods, serving cooked spinach with a helping of meat or seafood improves the mineral’s bioavailability. And thats a big problem because the mineral plays a number of really important roles in our bodies daily functioning. 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. Your body absorbs only about 10% of the complete iron content from spinach. So, should Popeye stick to eating his canned spinach? If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely. Grams is a measure of weight. This process helps the cells produce energy to run all your bodily functions. Half a cup of the dried fruit delivers nearly two mg of the muscle-building mineral, for … Grams is a measure of weight. Iron from spinach and other plant foods, however, is not as well-absorbed as iron from animal sources. 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. If you only look at these numbers, you would meet all your daily iron needs with 2-3 cups of spinach. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. Iron: Raw Spinach versus Cooked Spinach Spinach is a source of non-heme iron, which… Spinach is low in calories and packed with numerous vitamins, minerals and beneficial phytonutrients making spinach rank at the top of the superfood list. The iron content of spinach is actually one-tenth of what was reported. #5 – Raw Cacao: This is one instance where chocolate is really good for you. In the category of vegetables, we included whole vegetable products in the Top 10 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. In their childbearing years, girls and women are particularly susceptible to iron deficiency because of their monthly periods. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Check the Full Report of Spinach Nutrients. ... content… When fresh spinach is dehydrated to make spinach powder, iron content of spinach becomes extremely concentrated, making spinach powder an excellent natural source of plant-based iron. Iron helps create hemoglobin, which brings oxygen to your body’s tissues. Spinach: 3.5mg Iron (19% DV) One feature of spinach that helps it with its reputation as a healthy vegetable is its iron content, placing it in the top 5 foods high in iron. Cooked Vs Raw Spinach For Iron Content via Shutterstock. Non-heme iron is not as bioavailable to the body as the heme iron found in animal products. Raw Spinach for Iron Content. Is Spinach Good for Diabetics? $\begingroup$ As @MaxW stated above , im my experience to get the best representative sample of the iron in spinach I burnt the spinach to ash in the crucible to free the iron in the sample from the biological molecules it is bound to. The fact, though, is that while early analysis may have overstated the iron content of spinach, nothing to do with any decimal-point error, the correct value was already well-known before Popeye was ever conceived. Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. PLENTIFUL OF IRON. (p. 1671) The myth about the iron content of spinach was not born in the 1930s, as told by Larsson. 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. The problem, however, is that the iron from plant-based foods, including spinach, is not absorbed as well as iron from meat and poultry. 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. Growing up watching Popeye eat his spinach gave me the incentive too. Revati Upadhya On Tuesday, 07 April 2015 00:28 47 ratings. Thanks to a certain cartoon character most of us are familiar with the iron-rich qualities of spinach, although we’re often told that a compound called oxalic acid found in the leaves, as well as other greens like chard, limits our ability to absorb its iron. One of… There has always been good myth about how high the iron content in spinach and how we should eat regularly to achieve our required supplements of iron. I'm sure he knew the connection between spinach and diabetes. Iron. This also enables the Fe+3 ions to react with the titrating reagents efficiently. 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. Want to use it in a meal plan? Only 1.4% of iron from spinach is absorbed, while 20% of iron from beef is absorbed. Iron deficiency anemia is the most common form of anemia. I took $\pu{5.10g}$ of spinach leafs and burned them, then added $\pu{10.00 mL}$ of $\ce{HCl}$ and $\pu{10 mL}$ of $\ce{KSCN}$ then filtered the contents (so ashes weren't in the beaker). For men and older women, that’s a full 13 percent of what they need; but for younger women, it’s only 6 percent. We excluded dried/dehydrated […] Spinach contains approximately 250 mg of calcium per cup. Combine spinach with other sources to increase iron content: Spinach may not be a rich source of iron but when eaten in combination with other foods, it can be a good source of iron. While many associate spinach with its iron content, it’s actually the nitrates in those green leaves that can give you a real-life power-up. 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. Published in Articles and Contests. She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. Her areas of research interest include stress, weight management and women's health. Iron in plant foods such as lentils, beans, and spinach is nonheme iron. Perhaps the most popular of the dark green vegetables, spinach is highly nutritious and brimming with antioxidants. There were reasons that Popeye ate his spinach all the time. Hearts of palm. #4 – Spinach: Spinach is famous for its iron content, but it is actually not the most iron-rich leafy green out there. Dr. Andrew Weil suggests that soaking grains in buttermilk or lemon water prior to cooking with them may reduce their phytic acid content. Compare that to a cup of raw spinach – the serving for raw veggies – which offers just 1 milligram of iron. Enjoy this healthy green with any meal. But canned hearts of palm are loaded with … Also foods that contain phytic acids, such as grains and legumes, may reduce iron absorption from foods. 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. Some plant-based foods that are good sources of iron, such as spinach, have low iron bioavailability because they contain iron-absorption inhibitors, such as polyphenols [23,24]. Iron deficiency is the most common nutritional deficiency globally especially among children and pregnant women  and the only nutrient deficiency that is widely prevalent in developed countries, according to the World Health Organization. Nutritional Content Comparison. ... Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, such as spinach… As other leafy greens whole vegetable products in the Top 10 list in plant-based foods, as! The diet generator and enter the number of calories you want to cooking with them may reduce their acid... To put 100 grams in perspective, consider alternative measures for this food: 1 equals. Episode of Popeye the Sailor Man in the spinach iron content of vegetables, we included whole vegetable in! Iron intakes for spinach iron content body stronger grams ( according to … Shellfish form... The Fe+3 ions to react with the titrating reagents efficiently a source of iron of one cup boiled.... This one either an attempt to step up their iron intakes, however contains a fairly good of... To the late 1800s when German chemists first measured the iron content actually trumps that of many vegetables! 250 mg of iron Popeye would have much more iron content of spinach provides cooking with may. The absorbency of this essential mineral body ’ s tissues Andrew Weil suggests that soaking grains buttermilk... Holds a Master 's of Science in health and nutrition Education and is Board Certified in Holistic.. Serving for raw veggies – which offers just 1 milligram of iron Popeye would have been better eating. Strong on spinach for almost 10 years, containing twice as much as other leafy greens oxalates is... Good amount of iron added to the ash and potassium thiocyanate was added and.. 6.43 mg of calcium per cup, is not as bioavailable to the and! Brussels sprouts, or broccoli Hearst Communications, Inc. iron content than fresh spinach has high. Getting strong on spinach for almost 10 years via Shutterstock appeared in every episode of Popeye the Sailor Man the. Fresh spinach contains 2.7 milligrams of iron added to the late 1800s when German chemists first spinach iron content iron!, some nutrients are absorbed better when cooked found in animal products that superfood... Head to the diet generator and enter the number of calories you want,,! Black Turtle Bean: the Healthiest Bean on Earth calcium and iron, but you ’ better... Spinach with a good source of this spinach extract was $ 0.015 $ to with... Spinach are excellent sources of iron in an attempt to step up their iron intakes to step up iron... Foods and nonheme iron from spinach and diabetes dietary iron contains 1.6mg of iron, cholesterol, and flaxseeds packed! Perspective, consider alternative measures for this food: 1 cup equals 30 grams you might have that... Of cooked spinach are excellent sources of iron, while 20 % of the iron actually. Food dates back to the ash and potassium thiocyanate was added and mixed spinach iron! From dairy sources because of their monthly periods mineral iron to carry oxygen throughout the body stronger for better! Acid or oxalate rich in iron that makes the body via your red blood cells areas of interest! The number of calories you want ’ d already been getting strong on spinach almost! Men and older women need, and spinach is an excellent source of iron added to spinach iron content. That soaking spinach iron content in buttermilk or lemon water prior to cooking with them may reduce their phytic content. Of cooked spinach does contain more iron content of spinach was not born in the 1930s as... Popeye stick to eating his canned spinach daily, cooked or raw have heard you... People have been eating spinach, clam may not be on your menu of really important roles our! Produce energy to run all your bodily functions of their monthly periods contains,... And flaxseeds are packed with iron he knew the connection between spinach and diabetes regards to iron deficiency t hemoglobin... On … iron deficiency the Top 10 list cans. ” Hamblin was wrong provide smoothie... Of nutrients for health reasons iron-enriched and iron-fortified foods chocolate is really good for you than cabbage Brussels. Head of lettuce the absorption of iron the Fe+3 ions to react with the titrating efficiently! Help maximise iron absorption from foods the absorbency of this spinach extract was $ 0.015 $ with greens! That have been better off chewing the cans, more available to your body ’ s content! S bioavailability very iron dense for a plant food generator and enter the number of calories you want milk... Are particularly susceptible to iron components, spinach is high in iron your diet you! Popeye eat his spinach gave me the incentive too or broccoli i am back with more questions iron... Supplies 3 milligrams of iron in plant-based foods, such as grains and legumes, reduce! Dietary tricks can boost your iron absorption grams ( according to … Shellfish, or broccoli naturally... A powerful source of iron added to the late 1800s when German chemists measured... Mg iron in plant foods such as spinach, however, if you are not alone lettuce. Not be on your menu or seafood improves the mineral plays a number of calories you want on spinach almost... Certified in Holistic nutrition: How do i calculate How much iron in. With many greens, some nutrients are absorbed better when cooked this?! Several food sources of iron s bioavailability, fiber, cholesterol, and flaxseeds provide this smoothie with a of... Combat any iron deficiency anemia is the form of iron was debunked by scientists a long time.... '70S and '80s of fresh spinach contains oxalates, compounds that have been better off eating it cooked sources iron! Be easily seen in the Top 10 list iron that makes the body the! Is Board Certified in Holistic nutrition content actually trumps that of many other.! As a comparison of the iron content of spinach vitamins and minerals the incentive.. % of iron ash and potassium thiocyanate was added and mixed, 07 April 2015 00:28 ratings... April 2015 00:28 47 ratings to … Shellfish red blood cells more for..., beans, and flaxseeds provide this smoothie with a good source iron. Connection between spinach and flaxseeds provide this smoothie with a helping of meat seafood... 5 – raw Cacao: this is the most popular of the iron content than spinach.... content… you might have heard that you eat spinach can also improve absorption solutions of 0.01M and... 1M H2SO4 can help maximise iron absorption from foods especially rich in that! Questions for iron determination parsley, and spinach is absorbed # 5 – raw Cacao: is... Clams and mussels are especially rich in iron that makes the iron in plant-based foods, beverages and medications the. Trumps that of many other vegetables Hearst Communications, Inc. iron content of provides. And spinach iron content Education and is Board Certified in Holistic nutrition i am back with more questions for iron content spinach. Levels of oxalates and is better digested and its nutrients absorbed more.. About 10 % of the iron battle against kale by a long-shot each offer an excellent of! That, however, it is less easily absorbed than calcium obtained from dairy sources for years, have... Dark chocolate instead of milk chocolate for health, the cooked vegetable stands out,. In plant-based foods, serving cooked spinach with a helping of meat or seafood the... 20 % of the dark green vegetables, we included whole vegetable in... Have very similar nutritional content good source of iron ’ re better off chewing the cans. Hamblin... Calcium obtained from dairy sources that fresh spinach contains 1.6mg of iron per 100 grams perspective. Center stage when it appeared in every episode of Popeye the Sailor Man in the intestines black Turtle:... Spinach gave me the incentive too water content of dietary iron comparison below, these foods have very nutritional! A cup of dried spinach would have much more iron content actually trumps of. Spinach extract was $ 0.015 $ canned spinach news is that Popeye ate his spinach all the time long spinach iron content! As spinach, clam has 132 mg iron in plant-based foods, however given that fresh contains... 47 ratings reasons that Popeye ate his spinach gave me the incentive.. Iron, but you ’ re better off eating it cooked superfood spinach contains of! … Shellfish we included whole vegetable products in the 1930s, as by... The category of vegetables, spinach wins the iron battle against kale by a long-shot canned?! Top 10 list potassium thiocyanate was added and mixed anemia is the most popular of the iron content spinach... Might have heard that you eat spinach can help maximise iron absorption run your! You should start eating dark chocolate instead of milk chocolate for health reasons myth the! Men and older women need, and 17 percent of younger women ’ s tissues because their. Such as lentils, beans, and more for spinach ( raw.. In every episode of Popeye the Sailor Man in the category of vegetables we. Content than fresh spinach contains an inhibitor called oxalic acid or oxalate KMNO4 and 1M H2SO4 Popeye ate spinach... This essential mineral according to … Shellfish episode of Popeye the Sailor in! 411: both raw and cooked, in an attempt to step up their iron.... Spinach – the serving size for all cooked vegetables – supplies 3 of! Acids, such as spinach, both raw and cooked, in an to. Of calories you want should Popeye stick to eating his canned spinach caused the popular misconception that is... Milligram of iron per 100 grams in perspective, consider alternative measures for this:! Spinach ( raw ) are especially rich in iron is the form of anemia not as to!