Copyright © 2005-2020 Bodyventures. 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. Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). 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. 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. So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. Use it raw in salads or to make pesto, or add it to soups and curries to help boost the overall levels of nutrients. We excluded dried/dehydrated products from the Top 10. Avoid those with dull/sunkenleaves, yellow discoloration, and spots. Call it the Popeye effect. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. //-->. Can anyone guide me in the correct direction? 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. 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. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in spinach. Below, is the top 10 food items shown in the iron chart. 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. 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.