Iron in spinach
Spinach has 0.3 mg of iron per 1 cup (30 g), which is 1.8% of the Daily Value. Per 100 g it contains 1.1 mg.
Iron by portion size
| Portion | Weight | Iron (mg) | % Daily Value |
|---|---|---|---|
| 1 cup | 30 g | 0.3 | |
| 1 bunch | 340 g | 3.6 | |
| 1 leaf | 10 g | 0.1 | |
| 1 package (10 oz) | 284 g | 3 | |
| 100 g | 100 g | 1.1 |
Other forms of spinach
| Form | Per 100 g | Per serving |
|---|---|---|
| Cooked (boiled, drained) | 3.6 mg | 6.4 mg (1 cup) |
| Frozen, cooked | 2 mg | 1.9 mg (0.5 cup) |
About iron
Iron carries oxygen in haemoglobin. The Daily Value is 18 mg. Heme iron from meat, fish and poultry is absorbed far better than non-heme iron from plants; vitamin C eaten at the same meal improves plant-iron absorption.
Foods with more iron than spinach
- Soybeans, mature cooked (boiled, without salt): 8.8 mg per 1 cup (49% DV)
- Beans, white (mature seeds, canned): 7.8 mg per 1 cup (44% DV)
- Mollusks, oyster (eastern, wild, cooked, moist heat): 7.8 mg per 3 oz (44% DV)
- Tofu, raw (regular, prepared with calcium sulfate): 6.6 mg per 0.5 cup (37% DV)
- Lentils, mature seeds (cooked, boiled, without salt): 6.6 mg per 1 cup (37% DV)
All foods high in iron · Full spinach nutrition facts
Frequently asked questions
How much iron is in spinach?
Spinach has 0.3 mg of iron per 1 cup (30 g), which is 1.8% of the Daily Value. Per 100 g it contains 1.1 mg.
Is spinach high in iron?
Not especially. One serving provides 1.8% of the Daily Value, below the 10% FDA threshold for a 'good source'.
How much iron do I need a day?
The FDA Daily Value is 18 mg. One 1 cup of spinach covers 1.8% of it.
Source: USDA FoodData Central #168462.
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.