However, there are other factors to consider when you are assessing your nutritional requirements. Sitemap | Spinach has 0.39 g fat per 100g. Other Popular Results; Spinach, Raw. 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. For example 100g of Spinach, raw contains 2.71 mg of iron. Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 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. The amount of food energy in kilocalories (kcal) per 100g. 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. 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). However, it’s important to note that there are different types of iron. 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 Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. Spinach, cooked, boiled, drained, without salt : 3.57mg (26%RDA) 2. The percentage of the recommended daily value for this serving is 46 %. Spinach is believed to come from Persia, according to Arizona State University. Contact one with at least 8mg iron per 100g. 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. 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. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. 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. You will find some dehydrated vegetables high in iron per 100 gbut they tend to be far more volume than anyone would consume. You should also take into account portion sizes when you are considering the iron nutritional content. 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. Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. Call it the Popeye effect. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. Spinach has 3.63 g carbohydrates per 100g. 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. 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. Activity Needed to Burn: 31 calories. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 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. Low Fat Recipes | 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. 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. Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. A 100-gram serving of raw spinach contains 2.71 mg of iron, whereas cooked spinach contains 3.57 mg. To put 100 grams in perspective, consider alternative measures for this food: In the category of vegetables, we included whole vegetable products in the Top 10 list. Green leafy vegetables, broccoli, cabbage, spinach Fruit especially dried fruit e.g. 4 Minutes of Cycling. 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! Spinach contains approximately 250 mg of calcium per cup. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. 5. less cholesterol per 100g /* 468x15, created 10/14/10 */ 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. There are 23 calories in 100 grams of Spinach. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . As a percentage of the RDA this is 35 %. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Spinach, raw : 2.71mg (19%RDA) 4. It had arrived in China by the seventh century and reached Europe in the mid-13th century, according to The Agricultural Marketing Research Center. The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult. 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. //-->. Iron 2 % Percentages are based on a diet of 2000 calories a day. 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. 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: … 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. 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, 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. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). Fat in spinach. 3 Minutes of Running. 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. 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 associated percentage of RDA is 26 %. 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… 1.5 mg iron per 100g, 120 mg vitamin C, 705mcg vitamin K. Spinach. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. 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. 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. 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. Spinach. Grams is a measure of weight. About us | That is 4/100ths of a gram of iron per serving. The former is equal to eating part of a paperclip Close Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Fitness Software | Spinach is famously a good source of iron, but you’re better off eating it cooked. Spinach has a high oxalate content… 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). Spinach is best available during the winter season. Fortified drinks The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. Spinach for iron is becoming a less attractive choice. Spinach contains 2.7 milligrams of iron per 100 grams. 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 . 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. 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