Mushrooms
Mushrooms contain antioxidants, minerals, vitamins, and proteins, providing several health benefits. In addition, they have iron, but the amount varies by the type of mushroom you use. Some mushrooms can be eaten raw, but most of them should be cooked to destroy some toxins they contain.
Gourmet cooks prize Morchella or true morels because they are difficult to produce, so their availability is limited. One cup of raw morel mushrooms will provide 8 mg of iron. However, it contains trace amounts of toxins; thus, it is advisable to cook morels. Chanterelle mushroom is another type of wild edible mushroom that is more expensive than other mushrooms. One serving provides 3.47 mg or 27 percent of DV. Another expensive fungi, which grows underground, is truffle, which provides 5.9 mg of iron per 100-gram serving.
But one type of mushroom with higher amounts of iron is the oyster mushroom, which is more abundant and not that expensive. One serving of oyster mushroom provides 17 to 21 mg of iron. On the other hand, the most common is white or button mushrooms (cremini, portobello), which only offer 0.5 mg of iron per 100-gram serving.
