Nutrition facts and Information for Spinach, raw. 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. Clams and oysters also contain considerable amounts of iron. Although iron consumption sadly doesn’t work exactly like that in real life, it is not a myth that spinach is an excellent source of iron. Spinach, a super–cold-hardy vegetable, is a tender-leafed crop that can be planted in very early spring, as well as in fall and winter. A lack of iron in the diet can affect how the body uses energy and can lead to iron deficiency anemia. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. vegetable, fresh, frozen, canned, chopped, or dehydrated. While many associate spinach with its iron content, it’s actually the nitrates in those green … A 1-cup serving of cooked spinach contains more protein than 1 cup of raw spinach because of the increased density per serving of the cooked spinach. iron deficiency is the most prevalent micronutrient deficiency in the world and plant-based diets low in iron content and low in iron bioavailability are major contributors. And far more than you'd encounter in a head of lettuce. Iron: Raw Spinach versus Cooked Spinach Spinach is a source of non-heme iron, which… ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV . The total fat content of (1/2 Cup Serving) 1/2 cup spinach is 0.06 g. Within the fat content, a 1/2 cup spinach contains 0.01 g of saturated fat, 0 g of trans fat, 0.03 g of polyunsaturated fat and 0 g of monounsaturated fat. For instance, vitamin C facilitates iron absorption, while other substances like tannins and polyphenols inhibit iron absorption—so the amount of iron we absorb will vary regardless of whether or not spinach is cooked. Eating iron-rich foods is important for those suffering from or at risk of anemia, and with 36 percent of your daily iron needs per cooked cup, spinach is a … Chickpeas contain 2.8 milligrams of iron per 100 grams. Spinach is one of the few foods that might be healthier when cooked because the … Spinach has a high oxalate content, which binds to calcium. Now, lets go back to the 3 cup serving size. The amount of food energy in kilocalories (kcal) per 100g. Plant-based sources of iron include pulses and legumes (such as beans, peas, and lentils), dark green leafy vegetables (such as spinach, cabbage, and broccoli), tofu, nuts and seeds. 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 … Not only is spinach rich in iron, but it’s super cheap and easy to cook, and … Moisture content of the leaves and carrots varied … Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and … After dialing 8-1-1, you will be connected with an English speaking health service navigator.To get service in another language, … That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. Green leafy vegetables are purportedly … Grams is a measure of weight. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron 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 … It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . This iron content of foods database contains approximately 7,000 most common food items. Or should he eat it raw? Spinach jumped to center stage when it appeared in every episode of Popeye the Sailor Man in the '70s and '80s. I determined the iron content of spinach in mg iron per 100g of spinach and got the result of 4.33mg. 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