Enoki mushrooms contain 1.1 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 large equals 5 grams.
- 1 medium equals 3 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 grbut 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, enoki, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a great iron source. Those vegetables that do have a lot of iron also are more likely to be high in iron blockers, making it difficult to take in much of the iron from the vegetables.
On the other hand, even a vegetable with little iron can play an important part in iron absorption. Vegetables tend to be packed with vitamin C and vitamin C can actually help you use the iron in plant-based food items; Enoki mushrooms are a low source of vitamin C.
Nevertheless, for example you can combine peppers and tomatoes with a whole grain main dish or with a bean-based dish to increase your absorption of the iron in your whole meal. A fresh pineapple treat with a meal would also help because of the fruit’s vitamin content. A glass of fruit juice is one more a great plan.