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. Spinach’s iron content actually trumps that of many other vegetables. Spinach has 0.39 g fat per 100g. 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 4mg 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. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . The stems can have a … 1. 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 gives as percentage of the recommended daily allowance 9 % of the RDA. google_ad_client = "pub-1393137165073501"; The Truth about Iron in 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. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. google_ad_slot = "9456429844"; The current daily value (%DV) for iron is 18 milligrams (mg). Spinach has a high oxalate content… 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… 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. Activity Needed to Burn: 31 calories. This is beginning to be a problem. Grams is a measure of weight. 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 | Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. 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. 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. The former is equal to eating part of a paperclip Close 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 100 grams . 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, canned, regular pack, drained solids : 2.3mg (16%RDA) 5. Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) There are 23 calories in 100 grams of Spinach. 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. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 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. The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Fitness Software | Non-haem iron is harder for your body to absorb and use. Not only is spinach rich in iron, but it’s super cheap and easy to cook, and it goes with pretty much anything. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. 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 19% of the iron RDA. For this 100g serving the Calories content is 23 kcal, the Protein content is 2.97 g, the Fat content is 0.26 g, the Carbohydrate content is 3.75 g. The lowest amount of iron in 100g is in Spinach souffle which contains 1.19 mg. Contact Carbs in spinach.