Cooked VS Raw Spinach: Best ways to get Iron Naturally
Shraddha Chouhan | Dec 24, 2025, 19:18 IST
Best way to get iron from spinach
Image credit : Freepik
Spinach is a widely praised vegetable because of its iron rich properties, yet there is a confusion regarding the way in which we should eat it. This article explains the difference between raw and cooked spinach in terms of iron availability.
Highlights
- Iron in spinach is plant based.
- cooked spinach gives more iron than raw spinach.
- Someone suffering from iron deficiency or anaemia should opt for cooked spinach.
- Raw spinach is good for other nutrients also.
Understanding Iron in Spinach
Spinach contains iron which is plant based iron, which our body finds hard to absorb as compared to iron from animal sources. In raw spinach iron is tightly bound with oxalates which is a naturally occurring substance that interferes with iron absorption. As a result ,even though raw spinach appears iron rich, much of that iron is not utilized by our body.
What Happens When Spinach Is Cooked?
Cooked spinach for iron deficiency
Image credit : Freepik
Oxalent content can be reduced when we cook spinach even for a short period of time. This allows iron to separate from binding components and become easier to be absorbed by the body.
Methods like steaming, blanching or sauteing spinach preserve more nutrients while improving iron availability. Hence properly cooked spinach gives more iron than raw spinach.
Raw Spinach: Nutrients Other than Iron
Raw spinach for iron deficiency
Image credit : Freepik
Raw spinach also has some other benefits. It is rich in fibre, antioxidants, vitamin C and folate. These nutrients support digestion, immunity and our overall health. Vitamin C enhances iron absorption but due to high oxalate content , effect is limited.
If someone prefers raw spinach, they can pair it with lemon juice, tomatoes and citrus fruits which slightly improve iron absorption, though it still cannot match the benefits of cooked spinach.
Which is Better For Iron Deficiency?
If someone is suffering from iron deficiency or anaemia, they should opt for cooked spinach. It is provided in a form that can be easily absorbed by the body. Raw spinach can be also consumed but it is not reliable to be completely dependent on it as a primary source.
How to Improve Iron Absorption?
Best form to eat spinach in which we can get nutrients.
Image credit : Freepik
- Choose cooked spinach instead of raw.
- Avoid tea or coffee after meals.
- Combine spinach with other iron rich plant food.
- Add lemon juice or tomatoes to spinach dishes.
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Frequently Asked Questions (FAQ’s)
- What should not be mixed with spinach?
Do not eat spinach with eel, soybeans, pumpkin, beans, milk, leeks, cucumbers, sweet potatoes, and purine-rich seafood. - What foods block iron absorption?
Tea, coffee, dairy, chocolate, some fruits (berries), eggs, and whole grains block our iron absorption. - What are the mental symptoms of low iron?
The symptoms of low mood, fatigue, anxiety, anhedonia, and sleeplessness get better as iron deficiency improves. - Is there any downside to eating spinach?
Spinach disadvantages mainly stem from excessive intake, including increased risk of kidney stones (due to oxalates), interference with blood thinners (due to Vitamin K), and potential nutrient absorption issues, plus digestive problems like bloating from high fiber.