Spinach, almonds and cranberry salad with sesame vinaigrette. How much iron does spinach really contain?

Is that true that spinach contains a lot of iron? Let's start with the fact that the absorption of iron depends on the chemical form. There is haem and non-haem iron. With the first one we can absorbed in 5-35% while with the second only 2-20%. In the daily ration, heme iron is about 10% while the rest is non-heme iron. Daily requirement for women is 16-19mg and 14-15mg for men. Spinach contains 2.8mg of iron per 100g. So to cover the minimum need for iron for women should consume 570g of spinach. In addition, we must take into account that 10% of this value will absorb up to 35% and the rest up to 20%. In conclusion, if we wanted to cover our daily intake for iron only with spinach (a little absurd situation) we would need to eat over 2.5kg which even Popeye wouldn't manage to do that. Therefore, it is worth to reach for other sources of iron such as offal, red meat or legumes.


  • 250g of fresh spinach
  • 100g of dried cranberries
  • 100g of almonds
  • 4 tablespoons of sesame oil
  • spoon of sesame
  • spoon of molasses
  • tablespoon of apple cider vinegar

Mix molasses with apple cider vinegar and sesame oil. Mix vigorously to create a thick sauce. Then mix the sauce with spinach. Put the cranberries and almonds (roast it first) on top. Sprinkle with sesame seeds.

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