Some plant-based foods that are good sources of iron, such as spinach, have low iron bioavailability because they contain iron-absorption inhibitors, such as polyphenols [23,24]. A few dietary tricks can boost your iron absorption. The idea that spinach is an iron-rich food dates back to the late 1800s when German chemists first measured the iron content of spinach. Several food sources of iron are listed in Table 2. 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 overestimate of its value. Spinach is an excellent source of this essential mineral. This caused the popular misconception that spinach is high in iron that makes the body stronger. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. That’s not too bad. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. In regards to iron components, spinach wins the iron battle against kale by a long-shot. Is Spinach Good for Diabetics? Iron. Perhaps the most popular of the dark green vegetables, spinach is highly nutritious and brimming with antioxidants. Also foods that contain phytic acids, such as grains and legumes, may reduce iron absorption from foods. I took $\pu{5.10g}$ of spinach leafs and burned them, then added $\pu{10.00 mL}$ of $\ce{HCl}$ and $\pu{10 mL}$ of $\ce{KSCN}$ then filtered the contents (so ashes weren't in the beaker). The following table shows the approximate iron content of common vegetables per 100 grams (3.5 ounces), based on USDA's nutrient data: *Note: Despite its name, New Zealand spinach (Tetragonia tetragonioides) is not closely related to common spinach (Spinacia oleracea). In fact, only one-tenth the amount von Wolff reported. Below is a figure that displays the content of iron in plant-based foods in data collected by the USDA. Iron deficiency anemia is the most common form of anemia. A great way to supply your body with tons of (plant-based) iron and vitamin C is to enjoy a green smoothie featuring fresh spinach and vitamin C rich fruits such as oranges or kiwis (such as this spinach-based smoothie). Iron deficiency anemia is the most common form of anemia. Grams is a measure of weight. Cooked Vs Raw Spinach For Iron Content via Shutterstock. Thanks to a certain cartoon character most of us are familiar with the iron-rich qualities of spinach, although we’re often told that a compound called oxalic acid found in the leaves, as well as other greens like chard, limits our ability to absorb its iron. Iron deficiency is the most common nutritional deficiency globally especially among children and pregnant women  and the only nutrient deficiency that is widely prevalent in developed countries, according to the World Health Organization. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. $\begingroup$ As @MaxW stated above , im my experience to get the best representative sample of the iron in spinach I burnt the spinach to ash in the crucible to free the iron in the sample from the biological molecules it is bound to. In fact, a comparison of the iron content of common vegetables reveals that raw spinach contains a fairly good amount of dietary iron. The reputation of spinach in pop culture centers around its high iron content – just think of tough guy Popeye chugging cans of spinach for strength. Head to the diet generator and enter the number of calories you want. 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