Is spinach high in iron?

Spinach contains iron (2.7mg per cooked cup), but plant iron is less absorbable than meat iron. Eating spinach with vitamin C (lemon juice) improves absorption. It's still one of the better plant iron sources.

Should I eat spinach raw or cooked?

Both have benefits. Raw spinach retains more vitamin C. Cooked spinach is more nutrient-dense per cup (it shrinks significantly) and has more absorbable iron. Include both forms in your diet.