Fortified drinks The Truth about Iron in spinach. 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. As a percentage of the RDA this is 35 %. To convert this figure to mg per 100g it is simply multiplied by 1000 - which is 445. Yet, even a vegetable with modest amounts of iron may play a key role in your iron metabolism. /* 468x15, created 10/14/10 */ Be sure you pay attention to the decimal point there. Iron 2 % Percentages are based on a diet of 2000 calories a day. Spinach is a leafy green vegetable that is very rich in nutrients and is a reliable source of iron – one cup of spinach contains about 5% of the daily requirement. 11 Minutes of Cleaning. In the same way as for protein we can calculate that handful of spinach (1 oz) has about 1 g of carbs. So it is easy to count that handful of spinach (1 oz) has about 0.1 g of fat. Spinach is famously a good source of iron, but you’re better off eating it cooked. 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. Other Popular Results; Spinach, Raw. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. This list of 10 types of spinach, is brought to you by www.dietandfitnesstoday.com and ranges from Spinach, cooked, boiled, drained, without salt through to Spinach souffle where all food items are ranked by the content or amount per 100g. Spinach, raw : 2.71mg (19%RDA) 4. Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C.