getabiteSpinach
3.6 mg iron per 100 g
1.7 × 1 cup
Iron from Spinach
Spinach (cooked / ready to eat) has 3.6 mg iron per 100 g. A typical portion is 1 cup (180 g).
Ready examples
For 8 mg iron
8 mg iron = 1.2 × 1 cup (Spinach)
222 g of food · 51 kcal
222 g of food · 51 kcal
For 11 mg iron
11 mg iron = 1.7 × 1 cup (Spinach)
306 g of food · 70 kcal
306 g of food · 70 kcal
Amounts use USDA FoodData Central for Spinach, retrieved September 22, 2026. Cooking form is the form you eat.
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Daily reference helper
Population reference only. Not personal advice.
9.1 mg iron per day. Source: WHO Guideline on iron, bioavailability 15% (approx. adult men). As of January 1, 2004.
