The amount of Foods that contain 30 mg of Iron (311 - 320)

• 

  2.3 mg

  (per 130 g edible portion)

  Gizzard shad (amazu-zuke)
  × 13
• 

  1.4 mg

  (per 152 g edible portion)

  Japanese pilchard (raw)
  × 21.4
• 

  2.8 mg

  (per 165 g edible portion)

  Red-tip leaf lettuce (leaves, raw)
  × 10.7
• 

  0.5 mg

  (per 30 g edible portion)

  Leaf mustard (salted pickles)
  × 60
• 

  0.2 mg

  (per 12 g edible portion)

  Green pea (canned in brine)
  × 150
• 

  0.2 mg

  (per 10 g edible portion)

  Green pea (frozen)
  × 150
• 

  0.4 mg

  (per 20 g edible portion)

  Soybean, Canned in water
  × 75
• 

  0.3 mg

  (per 18 g edible portion)

  Shoyu, Soy sauce (koikuchi-shoyu)
  × 100
• 

  0.3 mg

  (per 18 g edible portion)

  Worcester sauce (semi-thick type)
  × 100
• 

  0.4 mg

  (per 24 g edible portion)

  Chocolate biscuit
  × 75