You will find some dehydrated vegetables high in iron per 100 gbut they tend to be far more volume than anyone would consume. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. Copyright © 2005-2020 Bodyventures. 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. Please remember that the above gives an accurate value in 100g for high iron foods in your diet. Spinach. Spinach has a high oxalate content… Spinach contains 2.7 milligrams of iron per 100 grams. Not only is spinach rich in iron, but it’s super cheap and easy to cook, and it goes with pretty much anything. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. 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 food tested for the particular graph below can be described more specifically as: Read more about iron in vegetables or visit our iron-rich foods list. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. 4 Minutes of Cycling. Spinach, cooked, boiled, drained, with salt : 3.57mg (26%RDA) 3. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. 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. Below is a summary list for the top five spinach items ranked by the amount or level of iron in 100g. To convert this figure to mg per 100g it is simply multiplied by 1000 - which is 445. The corresponding Calories for spinach ranked by the amount of iron per 100g is shown below in the spinach calories chart. 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. Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. Now, lets go back to the 3 cup serving size. The amount of food energy in kilocalories (kcal) per 100g. 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. Comparing with Beef, variety meats and by-products, liver, raw , in 100g contains 4.9 mg of iron. Nutrition facts and Information for Spinach, raw. Spinach for iron is becoming a less attractive choice. 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. Beef contains haem iron whereas spinach contains non-haem iron. 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. 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 | 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. 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. Below, is the top 10 food items shown in the iron chart. Raw Spinach Benefits: There is no need to shun raw spinach simply because it contains oxalic acid. Recipes & Inspiration. 30. Iron per 3/4 Cup Iron per 100g Iron per 200 Calories; 19.6mg (109% DV) 67.7mg (376% DV) 34.7mg (193% DV) jjjjjjj