Daily iron on your dinner plate
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Iron Content of Spinach

Spinach contains 2.7 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:

  • 1 cup equals 30 grams.
  • 1 bunch equals 340 grams.

In the category of vegetables, we included whole vegetable products in the Top 10 list. We excluded dried/dehydrated products from the Top 10. You will find some dehydrated vegetables high in iron per 100 gbut they tend to be far more volume than anyone would consume. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:

Spinach, raw

Read more about iron in vegetables or visit our iron-rich foods list.

Vegetables for the most part are not a very good iron source. 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.

Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. 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. 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.