Iron level: Half a cup of cooked spinach yields 3.2 mgs of iron. In terms of Daily Value, this amounts to 17.8%.
Other benefits: The nutritional profile of spinach includes protein, fiber and carbohydrates along with a host of minerals and vitamins. It is one of the best dietary sources of vitamin K and can offer protection against heart disease, diabetes while improving immunity.
Things to know: Spinach can be consumed raw or cooked. Either form will deliver low calories and high nutrition, but it is one of those foods that contains absorption-inhibiting substances, interfering with the absorption of iron and calcium. So while there is no need to totally shun raw spinach, eating its sautéed or steamed version will facilitate better nutrient absorption.