Spinach is packed with beta-carotene, lutein, and zeaxanthin, which have extra benefits for the eyes and heart.
| Spinach 1 cup cooked 180.00 grams 41.40 calories | ||||
| Nutrient | Amount | DV (%) | Nutrient Density | World's Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin K | 888.48 mcg | 1110.6 | 482.9 | excellent |
| vitamin A | 18865.80 IU | 377.3 | 164.1 | excellent |
| manganese | 1.68 mg | 84.0 | 36.5 | excellent |
| folate | 262.80 mcg | 65.7 | 28.6 | excellent |
| magnesium | 156.60 mg | 39.1 | 17.0 | excellent |
| iron | 6.43 mg | 35.7 | 15.5 | excellent |
| vitamin C | 17.64 mg | 29.4 | 12.8 | excellent |
| vitamin B2 | 0.42 mg | 24.7 | 10.7 | excellent |
| calcium | 244.80 mg | 24.5 | 10.6 | excellent |
| potassium | 838.80 mg | 24.0 | 10.4 | excellent |
| vitamin B6 | 0.44 mg | 22.0 | 9.6 | excellent |
| tryptophan | 0.07 g | 21.9 | 9.5 | excellent |
| vitamin E | 3.74 mg | 18.7 | 8.1 | excellent |
| fiber | 4.32 g | 17.3 | 7.5 | very good |
| copper | 0.31 mg | 15.5 | 6.7 | very good |
| vitamin B1 | 0.17 mg | 11.3 | 4.9 | very good |
| protein | 5.35 g | 10.7 | 4.7 | very good |
| phosphorus | 100.80 mg | 10.1 | 4.4 | very good |
| zinc | 1.37 mg | 9.1 | 4.0 | very good |
| choline | 35.46 mg | 8.3 | 3.6 | very good |
| omega-3 fats | 0.17 g | 7.1 | 3.1 | good |
| vitamin B3 | 0.88 mg | 4.4 | 1.9 | good |
| selenium | 2.70 mcg | 3.9 | 1.7 | good |
iron
What can high-iron foods do for you?
- Enhance oxygen distribution throughout your body
- Keep your immune system healthy
- Help your body produce energy
What events may indicate a need for more high-iron foods?
- Fatigue and weakness
- Decreased ability to concentrate
- Increased susceptibility to infections
- Hair loss
- Dizziness
- Headaches
- Brittle nails
- Apathy
- Depression
Excellent food sources of iron include asparagus, chard, spinach,turmeric, thyme and cumin seeds.
Foods rich in
iron
iron
FoodCals%Daily Value
Soybeans29849.1%
Lentils23036.6%
Spinach4135.7%
Tofu8633.7%
Venison21731.5%
Sesame Seeds20629.1%
Garbanzo Beans26926.3%
Lima Beans21624.9%
Olives15524.6%
Navy Beans25523.8%
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