Iron Content of Foods
(Initial M) (1 - 10)
0.1 mg
(per 3 g edible portion)
Ma-konbu (dried)
0.3 mg
(per 20 g edible portion)
Macadamia nut (roasted and salted)
1.2 mg
(per 200 g edible portion)
Macaroni and Spaghetti (dry form, boiled)
0.3 mg
(per 20 g edible portion)
Macaroni and Spaghetti (dry form, raw)
0.5 mg
(per 3 g edible portion)
Maccha
2.6 mg
(per 170 g edible portion)
Mackerel (baked)
2.6 mg
(per 220 g edible portion)
Mackerel (boiled)
2.6 mg
(per 160 g edible portion)
Mackerel (canned products, in brine)
3.8 mg
(per 190 g edible portion)
Mackerel (canned products, miso-ni)
3.8 mg
(per 190 g edible portion)
Mackerel (canned productswith seasoning)
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