Maitake mushrooms contain .30 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 70 grams.
- 1 piece equals 1 grams.
In the category of vegetables, we included whole vegetable products in the Top 10 list. We excluded dried/dehydrated products from the Top 10. You will find some dehydrated vegetables high in iron per 100 grabut they tend to be far more volume than anyone would consume. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:
Mushrooms, maitake, Raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a very good source of iron. Those vegetables that do contain iron also are likely to be full of substances that inhibit iron — you may not take in much of the iron from the vegetable itself.
However, even a vegetable with very little iron may play a major role in iron absorption. Vegetables are often a good source of vitamin C and vitamin C will actually help you take up the iron more completely in vegetarian food items; Maitake mushrooms are a low source of vitamin C.
Despite this, as an example you may wish to include tomatoes and green peppers with a grain-based entree or with a bean recipe to improve your digestion of the iron in your entire meal. A fresh papaya dessert with your dinner would help as well because of the fruit’s vitamin C content. A glass of fruit juice is a further an outstanding plan.