Is Egyptian spinach high in iron?

January 12, 2026 •

4 min read

Egyptian spinach, also known as molokhia, is an ancient super-green celebrated for its dense nutritional profile that has been consumed for over 5,000 years. While often assumed to be a powerful source of iron, the reality surrounding its iron content and how the body absorbs it is more nuanced than a simple yes or no.

Quick Summary

Egyptian spinach contains non-heme iron, but its absorption is naturally low due to inhibitors like oxalates. It is a nutritional powerhouse rich in other vitamins and minerals.

Key Points

Iron Content: Egyptian spinach contains a notable amount of iron, with roughly 4.8mg per 100g when raw, a higher figure than regular spinach.
Low Bioavailability: The iron in Egyptian spinach is non-heme, which is poorly absorbed by the body due to the presence of absorption-inhibiting compounds like oxalates.
Boost Absorption with Vitamin C: Combining molokhia with a source of vitamin C, such as lemon juice, significantly increases the bioavailability and absorption of its non-heme iron.
Beyond Iron: Egyptian spinach is a nutritional powerhouse, rich in vitamins A, C, E, K, and essential minerals like potassium, calcium, and magnesium, regardless of its iron absorption rate.
Culinary Advantage: The traditional preparation of molokhia soup often includes lemon, leveraging a natural and effective way to enhance iron uptake from the vegetable.

Egyptian Spinach Iron Content: The Raw Numbers

When examining the nutritional facts, Egyptian spinach does contain a notable amount of iron. According to some data, 100 grams of raw Egyptian spinach leaves can contain around 4.8mg of iron. This appears to be higher than the iron content of standard spinach, which typically contains about 2.7mg of non-heme iron per 100 grams when raw. The seemingly higher iron concentration might lead some to believe that molokhia is a superior source for combating iron deficiency. However, simply looking at the quantity of a mineral is misleading without considering a crucial factor: bioavailability.

The Problem with Plant-Based Iron Absorption

All iron found in plants, including Egyptian spinach, is non-heme iron. Non-heme iron is absorbed less efficiently by the body compared to heme iron, which is found in animal products like meat, poultry, and fish. While your body may absorb up to 35% of the heme iron you consume, non-heme iron absorption can be as low as 2%.

The absorption of non-heme iron is further hindered by compounds present in many plant foods, such as oxalates and phytates. Egyptian spinach contains oxalates, which bind to iron and other minerals, preventing their uptake during digestion. This means that despite its high raw iron measurement, the amount of iron your body actually utilizes from molokhia is far less than its stated value suggests.

How to Maximize Iron Absorption from Egyptian Spinach

Fortunately, several dietary factors can significantly enhance the absorption of non-heme iron, allowing you to get more out of your meal. The most effective enhancer is vitamin C. Adding a source of vitamin C to your Egyptian spinach dish can increase iron absorption by several times. This is why traditional molokhia recipes often incorporate lemon juice, which not only adds flavor but also serves a functional purpose.

Tips for boosting iron absorption:

Pair with Vitamin C: Squeeze fresh lemon juice over your molokhia soup. Other excellent sources include tomatoes, bell peppers, or citrus fruits.
Cook with Fats: The fat-soluble vitamins (A, E, K) found in Egyptian spinach are better absorbed when cooked with a healthy fat like olive oil. While this directly impacts fat-soluble vitamin absorption, a well-rounded meal can support overall nutrient uptake.
Combine with Heme Iron: If you are an omnivore, serving molokhia with a small portion of meat or poultry can boost the absorption of the plant-based non-heme iron.
Time Your Beverages: Avoid drinking tea, coffee, or milk with your meal, as they contain compounds (tannins, calcium) that can inhibit iron absorption.

Beyond Iron: Molokhia's Full Nutritional Profile

While it may not be the iron powerhouse some believe, Egyptian spinach is a nutrient-dense superfood in its own right. It offers a wide array of vitamins, minerals, and antioxidants that are highly beneficial for your health. Some of these benefits include:

Rich in Vitamins: Molokhia is packed with vitamins A, C, E, and K, which support vision, immune function, skin health, and blood clotting.
Full of Antioxidants: It contains beneficial polyphenols that may help combat inflammation and fight against free radical damage.
High in Fiber: The plant's famous slimy texture when cooked is due to its high content of soluble dietary fiber, which aids digestion and can help regulate blood sugar levels.
Other Minerals: It provides excellent amounts of potassium, calcium, and magnesium, all of which are vital for healthy bodily functions.

Egyptian Spinach vs. Other Iron Sources: A Comparison

To put molokhia's iron value into perspective, let's compare it with other sources, considering both content and bioavailability. This table highlights why focusing on content alone can be misleading when assessing a food's iron benefits.


Food Source	Iron Content (mg/100g, cooked)	Iron Type	Bioavailability Factor	Notes
Egyptian Spinach (Molokhia)	~4.8mg (raw), increases when cooked	Non-heme	Low	Contains oxalates, but absorption can be boosted by vitamin C.
Regular Spinach	~3.6mg (cooked)	Non-heme	Low	Also contains oxalates, though a good overall source of nutrients.
Lentils	~3.3mg (cooked)	Non-heme	Medium	Phytates inhibit absorption, but soaking and sprouting can help.
Beef Liver	~6.5mg (cooked, 100g serving)	Heme	High (15-35%)	The most easily absorbed form of dietary iron.
Fortified Cereal	~18mg (serving)	Non-heme	Varies	Absorption depends on the fortification compound and meal composition.

Conclusion: Is Egyptian Spinach a Good Iron Source?

In summary, while Egyptian spinach contains a relatively high amount of non-heme iron on a raw weight basis, it is not a highly bioavailable source. The presence of oxalates means that the body absorbs only a fraction of the total iron available. However, this does not diminish its value as a nutrient-dense food. By cooking it and pairing it with vitamin C, you can significantly enhance iron absorption. Ultimately, molokhia is a valuable addition to any diet, prized not just for its iron content but for its comprehensive profile of vitamins, fiber, and antioxidants that contribute to overall health. For a full list of iron-rich foods and tips on absorption, consult the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Both Egyptian spinach (molokhia) and regular spinach are highly nutritious. Molokhia often has a higher reported raw iron content and provides unique benefits like high soluble fiber, while regular spinach is also packed with vitamins and minerals.

Cooking Egyptian spinach can slightly alter its nutritional values, but more importantly, it can help release some nutrients. The real key to increasing iron benefit is to cook it with ingredients that boost absorption, like vitamin C.

The slimy texture, similar to okra, comes from the high content of soluble dietary fiber in molokhia. This fiber is very healthy, aiding digestion and helping to regulate blood sugar levels.

For most people, Egyptian spinach is safe and healthy. However, because it contains oxalates, people prone to kidney stones should consume it in moderation, similar to other high-oxalate foods.

While molokhia contributes to iron intake for vegetarians and vegans, it should not be the sole source, as its iron has low bioavailability. It is best to consume a variety of plant-based iron sources and pair them with vitamin C.

Vitamin C captures non-heme iron and stores it in a form that is easier for the body to absorb. This is a crucial step in maximizing the iron you get from plant-based foods.

In addition to iron, molokhia is a rich source of vitamins A, C, E, K, as well as potassium, calcium, magnesium, and various antioxidants.