To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 30 grams. Nutrition facts and Information for Spinach, raw. Comparing that to the literature value that is 2.71mg, shows that my spinach sample had a higher amount of iron. 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. For this 100g serving the amount of Calories is 169 kcal, the amount of Protein is 7.89 g, the amount of Fat is 12.95 g, the amount of Carbohydrate is 5.9 g. The difference between the highest and lowest values gives a iron range of 2.38 mg per 100g. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. //-->. To give 100% of the RDA, 16.7 servings of the typical serving size 1 cup (or 30 g) give the complete RDA. Spinach for iron is becoming a less attractive choice. A 100g serving of spinach has more than this and so is best avoided. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt : 1.96mg (14%RDA). Spinach has 3.63 g carbohydrates per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. For some time, the English referred to it as the Spanish vegetable because it came through Spain via the Moors. 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 flowering stem. However, there are other factors to consider when you are assessing your nutritional requirements. According to BBC Good Food, use of the word Florentine to describe a dish with spinac… Welcome to the nutritional iron content in 10 different types of spinach, ranging from 3.57 mg to 1.19 mg per 100g.