Brown 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 86 grams.
- 1 cup equals 71 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, brown, Italian, or Crimini, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables on the whole are not a strong iron source. Those vegetables that are loaded with iron also tend to be loaded with iron inhibitors — you may not absorb much of the iron from the vegetables.
On the other hand, even a vegetable with minimal iron can play an important role in iron absorption. Vegetables can often be great sources of vitamin C, which will assist you in using the iron more completely in non-meat food items; brown, Italian, or Crimini mushrooms are a meager source of vitamin C.
However, as an example you can combine peppers and tomatoes with a grain-based entree or with a bean-based dish to improve your metabolism of the iron in your meal as a whole. A raw peach dessert with your dinner would also improve your iron absorption because of the vitamin C in the fruit. A glass of fruit juice is one more an outstanding move.