Portabella mushrooms contain .40 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 121 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 grams,but 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, portabella, exposed to ultraviolet light, grilled
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in the main are not a very good source of iron. Those vegetables that do contain iron also have the tendency to be full of iron inhibitors and so you may not take in much of the iron from the vegetables.
However, even a vegetable with small amounts of iron may play an important role in your iron metabolism. Vegetables often are rich in vitamin C and vitamin C will help you assimilate the iron better in your vegetarian foods; Portabella mushrooms are a low source of vitamin C.
Still, for example you can include tomatoes and green peppers with a whole grain entree or with a bean recipe to improve your absorption of the iron in your meal as a whole. A fresh papaya dessert along with your meal would also help because of the vitamin C in the fruit itself. A glass of fruit juice is also an effective approach.