Which has more iron, spinach or fenugreek?

November 14, 2025 •

3 min read

A 100-gram serving of raw spinach contains approximately 2.7 mg of iron, as reported by the USDA. Understanding whether spinach or fenugreek provides more iron requires a deeper dive into their iron content and how the body absorbs it.

Quick Summary

This article explores the iron content of spinach and fenugreek leaves, examining factors like bioavailability that influence iron absorption. The comparison aids informed dietary choices to boost iron intake.

Key Points

Iron Content Variation: Raw iron content per 100g can be comparable, but research shows variation.
Bioavailability Importance: Fenugreek's iron might be more readily absorbed due to lower levels of iron-inhibiting compounds like oxalates in spinach.
Vitamin C Impact: Fenugreek often has more Vitamin C than spinach, which is an enhancer of non-heme iron absorption.
Oxalates' Effect: Spinach contains oxalates that reduce iron bioavailability, a factor less concerning with fenugreek.
Absorption Strategies: Combining either green with Vitamin C, cooking in iron utensils, and varying leafy greens can boost iron benefits.
Nutritional Diversity: Both vegetables provide unique health benefits beyond iron, including vitamins, minerals, and antioxidants, supporting a varied diet.

Comparing Iron Content and Bioavailability

Iron content in green leafy vegetables is often debated, with spinach and fenugreek highlighted as excellent sources. However, raw numbers do not fully reflect the truth. The body's ability to absorb non-heme iron—found in plants—is affected by various compounds, making bioavailability a key factor.

Fenugreek: A Nutritional Powerhouse

Fenugreek, known as methi in some cultures, has a slightly bitter taste. The seeds contain high iron concentrations, but the leaves also contribute significantly. One study of dehydrated fenugreek leaves showed 4.05 mg of iron per 100g, while another found 1.93 mg in fresh leaves per 100g. In addition to iron, fenugreek leaves are rich in vitamin C, protein, and calcium.

Spinach: The Well-Known Iron Source

Spinach's iron source reputation stems from a historical decimal point error, even though it contains a notable amount of iron. A 100-gram serving of raw spinach usually has around 2.7 mg of non-heme iron. However, spinach also contains oxalic acid, which inhibits iron absorption. While vitamin C can help, oxalates and polyphenols may mean less iron is absorbed from spinach compared to other sources.

The Crucial Role of Bioavailability

Bioavailability is the proportion of a nutrient absorbed and utilized by the body. For non-heme iron, this can be relatively low, often below 10%. Inhibitors like oxalates and enhancers like vitamin C are significant factors. Some studies suggest fenugreek leaves have very low levels of oxalates, potentially allowing for more efficient iron absorption compared to spinach. Cooking can also affect bioavailability by breaking down cell walls and reducing certain inhibitors.

Comparison Table: Spinach vs. Fenugreek (per 100g serving)


Nutrient	Spinach (Raw)	Fenugreek Leaves (Fresh)	Notes
Iron Content	~2.7 mg	~1.93 - 4.2 mg	Varies based on growing conditions and preparation.
Iron Bioavailability	Lower due to oxalates	Potentially higher due to low oxalates	Affected by other compounds and cooking methods.
Vitamin C	28 mg	Up to 220 mg	High Vitamin C boosts iron absorption; fenugreek often contains more.
Calcium	~99 mg	~395 mg	Fenugreek has more calcium, but excess calcium can inhibit non-heme iron absorption.
Protein	~2.9 g	~4.4 g	Fenugreek is a better source of plant-based protein.
Fiber	~2.2 g	~3.3 g	Both are good sources of fiber.

Maximizing Your Iron Absorption

There are practical ways to improve iron intake from spinach or fenugreek. Adding Vitamin C is one of the most effective strategies. Cooking methods also play a role, with some increasing the availability of certain nutrients. Pairing plant-based iron with heme iron from animal sources can also boost absorption.

Practical tips for a mineral-rich diet

Combine with Vitamin C: Squeeze lemon juice over cooked fenugreek or spinach to increase non-heme iron absorption. Tomatoes, bell peppers, and citrus fruits are excellent sources to include in your meal.
Cook in Iron Utensils: Cooking leafy greens in an iron pot or pan can increase the total and bioavailable iron content of the food. This simple practice has been shown to boost iron levels in meals.
Avoid Inhibitors: Avoid tea, coffee, and calcium-rich foods like milk and cheese during your iron-rich meal, as they contain tannins and calcium that can inhibit non-heme iron absorption.
Soak Grains and Legumes: Soaking and fermenting whole grains and legumes can reduce their phytate content, which also inhibits iron absorption.
Vary Your Greens: To get a full range of nutrients, rotate leafy greens, including mustard greens, amaranth, and moringa leaves, which can also be high in iron.

Other nutritional considerations

While iron is the focus, the other benefits each green offers are worth noting. Fenugreek is known for potential effects on blood sugar control, while spinach is a great source of vitamins A and K, and antioxidants that support eye health. Adding a variety of foods to your diet is always the best approach for comprehensive nutrient intake.

Conclusion

When considering raw content, fenugreek leaves and spinach can have similar iron levels, but fenugreek can be higher in certain conditions. Crucially, fenugreek may offer higher bioavailability due to lower oxalate content and a much higher vitamin C concentration. While spinach is a good source and rich in other nutrients, its oxalates can impede iron absorption. Therefore, for optimizing plant-based iron intake, fenugreek may be the better choice, especially with smart cooking and pairing strategies. Both are healthy additions to any diet, and a varied approach is always recommended. For more information on maximizing iron absorption, consult resources like the National Institutes of Health.

Frequently Asked Questions

Yes, cooking can affect iron content and bioavailability. Methods like sautéing or steaming can increase non-heme iron availability by breaking down cell walls. Cooking in an iron pot can also increase both vegetables' iron content.

To increase non-heme iron absorption from leafy greens, pair them with Vitamin C-rich food, such as lemon juice, tomatoes, or bell peppers. Avoid consuming them with calcium-rich foods, coffee, or tea, which can inhibit absorption.

No, plant sources like spinach and fenugreek provide non-heme iron, while meat contains heme iron. Heme iron is generally absorbed more easily and efficiently than non-heme iron.

No, oxalates don't completely prevent iron absorption, but they can significantly reduce it. Pairing spinach with Vitamin C-rich foods can help counteract this effect.

Fenugreek may be more effective for those with anemia because of potentially higher iron bioavailability and greater Vitamin C content, though both offer iron. Consulting a healthcare provider and maintaining a diverse, iron-rich diet is essential.

Spinach is a great source of Vitamin A, Vitamin K, and folate. Fenugreek is also rich in protein, calcium, and potent antioxidants. A varied intake of both is beneficial for overall nutrition.

Fenugreek seeds are even more concentrated in iron than the leaves and also offer other benefits. However, the seeds have a very distinct flavor that may not be suitable for all dishes. The iron content will also vary depending on whether the seeds are whole, ground, or germinated.