The belief that spinach is exceptionally high in iron is actually based on a mathematical error in the 1800s. Although it is a good source of iron, it will not give consumers super strength as depicted in the old Popeye cartoons.

Avoid wilted or bruised spinach leaves, or those with a slimy film. Spinach stays fresh for up to 5 days if stored loosely packed in a plastic bag in the refrigerator.

See also Leafy Greens.

Serving size: 100 g (3-1/3 cups)
Region: China, Europe, the United States

Health Benefits

Hydrochloric Acid Stimulates production of hydrochloric acid in the stomach.
Pancreas Eaten raw or juiced, is healing for the pancreas.


Calcium 99 mg 8%
Iron 2.7 mg 18%
Magnesium 79 mg 20%
Manganese 0.9 mg 30%
Potassium 558 mg 16%
Protein/Amino Acids 2.9 g 6% Provides all essential amino acids in the necessary ratios.
Vitamin A 9376 IU 188% Especially high in beta carotene.
Vitamin B9/Folate 194 mcg 97%
Vitamin K 483 mcg 604%
Zinc 0.5 mg 3%