The amount of Foods that contain 30 mg of Iron (281 - 290)

• 

  3.8 mg

  (per 190 g edible portion)

  Mackerel (canned products, miso-ni)
  × 7.9
• 

  3.8 mg

  (per 250 g edible portion)

  Mackerel, Processed product (hirakiboshi)
  × 7.9
• 

  8 mg

  (per 400 g edible portion)

  Mackerel, Processed product (shiosaba)
  × 3.8
• 

  0.6 mg

  (per 30 g edible portion)

  Chum salmon (ikura)
  × 50
• 

  2 mg

  (per 100 g edible portion)

  Japanese pilchard, Canned product (kabayaki)
  × 15
• 

  0.7 mg

  (per 80 g edible portion)

  Ayu sweetfish (cultured, baked)
  × 42.9
• 

  4.5 mg

  (per 250 g edible portion)

  Spinach (leaves, raw)
  × 6.7
• 

  0.8 mg

  (per 42 g edible portion)

  Red pepper (fruit, raw)
  × 37.5
• 

  4 mg

  (per 200 g edible portion)

  Kyona (leaves, boiled)
  × 7.5
• 

  0.2 mg

  (per 10 g edible portion)

  Peanut (oil-roasted and salted)
  × 150