White mushrooms contain .5 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 cup equals 96 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 grambut 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, white, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables generally are not an excellent iron source. Those vegetables that are loaded with iron also tend to be loaded with iron blockers, making it difficult to absorb a great deal of the iron from the vegetables.
Yet, even a vegetable with small amounts of iron can play a major part in your body’s ability to metabolize iron. Vegetables are often loaded with vitamin C and vitamin C can assist you in using the iron better in plant-based foods; white mushrooms are a low source of vitamin C.
Nonetheless, as an example you may wish to combine tomatoes and green peppers with a grain-based salad or with legumes to help you absorb more of the iron in your whole meal. A fresh orange dessert with a meal would also help because of the fruit’s vitamin C content. A glass of fruit juice is another an excellent plan.