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 … Chickpeas contain 2.8 milligrams of iron per 100 grams. Spinach is no better ... which—at 10 oz of solid matter per can when drained—is well over a stone (14 lb) of the stuff! This iron content of foods database contains approximately 7,000 most common food items. A 100g serving of spinach has more than this and so is best avoided. The high levels of oxalic acid in spinach has long been thought to inhibit the absorption of important nutrients such as iron and calcium, although some studies suggest that the effects of oxalic acid are minimal . 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 … 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. He misplaced a decimal point, recording iron as having 35mg of iron per 100g, instead of its true value of 3.5mg/100g. Try Tramontina Ceramic Fry Pan, 8-inch. Now, lets go back to the 3 cup serving size. 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. Noorden and Salomon’s (1920) figure for the amount of iron in dried spinach is 445 mg of iron per 100g. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. Spinach – 2.71mg per 100g Taking my number one top spot for iron-rich greens is spinach, with a total of 2.71mg of iron per 100g. Click on column header to sort foods by name or by iron or calories. Not only is spinach rich in iron, but it’s super cheap and easy to cook, and … And far more than you'd encounter in a head of lettuce. Nonheme iron is common in plant products and is the form of iron added to iron … ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. To convert this figure to mg per 100g it is simply multiplied by 1000 - which … 1.5 mg iron per 100g, 120 mg vitamin C, 705mcg vitamin K. Spinach. Spinach contains approximately 250 mg of calcium per cup. Heme iron is absorbed better and is found in animal products that originally contained hemoglobin. 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 … So, should Popeye stick to eating his canned spinach? Green leafy vegetables contain more iron like spinach. A lack of iron in the diet can affect how the body uses energy and can lead to iron deficiency anemia. I do not think that every piece of spinach has the exact same amount of iron but I would assume that it would be … It clocks in at approximately 2.6 milligrams of iron per 100 grams ( according to the USDA food composition database ) . 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. I have found that 100g of spinach contains 5 milligrams of iron. Green leafy vegetables contain more iron like spinach. A single cup of fresh spinach contains less than 1 gram of protein per serving. Both fresh and cooked spinach has lots of it, 2.71 mg per 100g and 3.57mg per 100g respectively. Translation services are available in over 130 languages. This figure is derived from Haensel (1908), who presented the iron oxide (note: not iron) content of spinach in percentage terms as 0.445 per cent. vegetable, fresh, frozen, canned, chopped, or dehydrated. Iron: Raw Spinach versus Cooked Spinach Spinach is a source of non-heme iron, which… To put 100 grams in perspective; consider alternative measures for this food: 1 cup equals 164 grams. Call it the Popeye effect. After doing a chemistry lab, I need to calculate the iron content in mg per gram. 2.7 mg iron per 100g, 28mg vitamin C, 482mcg vitamin K. This content is imported from Third party. Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. As with other vegetables, there are pros and … Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and … That has around 0.04 mg of absorbable iron per 100 grams, or per 3 cups. However, it is less easily absorbed than calcium obtained from dairy sources. Below is a list of top foods highest in 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. Originally contained hemoglobin 2.7 mg iron per 100 grams, or per 3 cups a food or meal effect! Than calcium obtained from dairy sources fresh and cooked spinach has more than you 'd encounter in a of. 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