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Are mushrooms high in iron?

0.2mg iron in a handful, cooked

0.3 mg per 100 g

  • Low in iron
  • Non-heme iron

The short answer

No. One portion of mushrooms (a handful, cooked) gives about 0.2 mg of iron, 1% of the 18 mg a day women aged 19 to 50 need.

  • mg0.2In one portion: a handful, cooked
  • %1Of the 18 mg a day women aged 19 to 50 need
  • mg0.3Per 100 g, as eaten

How it compares

Iron per portion, next to other foods on the vegetables shelf.

  1. Sun-dried tomatoes1.8 mg
  2. Sauerkraut1.5 mg
  3. Sweet potato1.1 mg
  4. Tomato paste0.9 mg
  5. Pumpkin0.9 mg
  6. Beetroot0.8 mg
  7. Broccoli0.6 mg
  8. Potatoes0.6 mg
  9. Red bell pepper0.5 mg
  10. Aubergine0.5 mg
  11. Tomato0.4 mg
  12. Carrot0.2 mg
  13. Mushrooms0.2 mg

Recipes with mushrooms

All recipes

Questions

How much iron is in mushrooms?

About 0.3 mg per 100 g, so a handful, cooked (70 g) gives about 0.2 mg. The number is from USDA FoodData Central: Mushrooms, white, stir-fried.

Sources

  1. USDA FoodData Central: Mushrooms, white, stir-fried
  2. NIH Office of Dietary Supplements. Iron: fact sheet for health professionals
  3. US Code of Federal Regulations, 21 CFR 101.54: nutrient content claims for "good source" and "high"

Iron is from food tables, for the food as eaten, and real foods vary with the cut, the brand and the recipe. Your body takes in a share of it, and a larger share when your stores are low.

Educational, not medical advice. ferritin.ai does not diagnose or treat any condition. Talk to your doctor about your own results.