Chanterelle mushrooms contain 3.4 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 53 grams.
- 1 piece equals 5 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, chanterelle, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not an excellent iron source. Those vegetables that are loaded with iron also tend to be packed with iron inhibitors, making it difficult to absorb much of the iron from the vegetable itself.
On the other hand, even a vegetable with small amounts of iron can play a significant role in your absorption of iron. Vegetables can be a good source of vitamin C and vitamin C can assist you in metabolizing the iron better in plant-based food items; Chanterelle mushrooms are a modest source of vitamin C.
Nonetheless, for example you can incorporate bell peppers and vine ripened tomatoes with a grain-based salad or with a bean recipe to increase your digestion of the iron in your entire meal. A raw papaya dessert with your dinner would help as well because of the fruit’s vitamin C content. A glass of fruit juice is another an effective strategy.