iron in chocolate information and values per serving and 100g

Welcome to the nutritional iron content in 47 different types of chocolate, ranging from 8.13 mg to 0.24 mg per 100g. The basic type of chocolate is Candies, milk chocolate, where the amount of iron in 100g is 2.35 mg. This is 17% of the iron RDA, from 100g of Candies, milk chocolate.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top twenty chocolate products high in iron

Below is a summary list for the top twenty chocolate items ranked by the amount or level of iron in 100g.

At the bottom of the page is the full list for the 47 different types of chocolate based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in chocolate.

1. Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) : 8.13mg (58%RDA)
2. Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds : 3.56mg (25%RDA)
3. Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar : 3.47mg (25%RDA)
4. Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar : 3.45mg (25%RDA)
5. Candies, MARS SNACKFOOD US, DOVE Dark Chocolate : 3.18mg (23%RDA)
6. Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar : 3.18mg (23%RDA)
7. Candies, semisweet chocolate, made with butter : 3.13mg (22%RDA)
8. Candies, semisweet chocolate : 3.13mg (22%RDA)
9. Candies, chocolate covered, dietetic or low calorie : 2.86mg (20%RDA)
10. Candies, sweet chocolate : 2.76mg (20%RDA)
11. Candies, dark chocolate coated coffee beans : 2.7mg (19%RDA)
12. Candies, milk chocolate, with rice cereal : 2.65mg (19%RDA)
13. Candies, milk chocolate : 2.35mg (17%RDA)
14. Candies, milk chocolate coated coffee beans : 2.29mg (16%RDA)
15. Candies, SPECIAL DARK Chocolate Bar : 2.13mg (15%RDA)
16. Candies, fudge, chocolate, with nuts, prepared-from-recipe : 1.97mg (14%RDA)
17. Candies, fudge, chocolate, prepared-from-recipe : 1.77mg (13%RDA)
18. Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies : 1.73mg (12%RDA)
19. Candies, milk chocolate coated raisins : 1.71mg (12%RDA)
20. Candies, chocolate covered, caramel with nuts : 1.7mg (12%RDA)

Following on from the twenty top chocolate items or products containing iron we have a more comprehensive break down of Candies, milk chocolate, and the highest item containing iron which is Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 47 types of chocolate. .

Candies, milk chocolate - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Candies, milk chocolate should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Sweets.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 535 kcal (27% RDA), the amount of Protein is 7.65 g (14% RDA), the amount of Fat is 29.66 g (46% RDA) and the amount of Carbohydrate is 59.4 g (46% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in chocolate.

iron and nutrition facts in chocolate per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Candies, milk chocolate has a nutritional value score of 13 out of 100.Comparing the iron content and the nutritional density in 100g for Candies, milk chocolate; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a low nutritional density value.

Comparing iron in chocolate vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Candies, milk chocolate, in 100g contains 2.35 mg of iron. As a percentage of the RDA this is 17 %. Therefore, spinach has 0.35 mg more iron than Candies, milk chocolate. In terms of iron percentage this is 15 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Candies, milk chocolate has a nutritional value score of 13 out of 100.

The highest content of iron in the food items under the general description or type of chocolate, is Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) with 8.13 mg of iron per 100g. Comparing spinach with Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%); Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) has 5.43 mg more iron than spinach. In terms of iron percentage this is 201 % more iron.

Amount of iron per 100 Calories

100 calories of candies, milk chocolate is a serving size of 0.19 g, and the amount of Iron is 0.44 mg (3.18% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.43 g (2.62% RDA), Fat 5.54 g (8.6% RDA), Carbohydrate 11.1 g (8.6% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in chocolate per 100 calories

Content per Typical Serving Size 1 cup chips (or 168 g)

For the food Candies, milk chocolate the typical serving size is 1 cup chips (or 168 g) which contains 3.95 mg of Iron. The iron percentage of the recommended daily value for this serving is 28 %.

To give 100% of the RDA, 3.6 servings of the typical serving size 1 cup chips (or 168 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 898.8 kcal, the Protein content is 12.85 g, the Fat content is 49.83 g and the Carbohydrate content is 99.79 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in chocolate

Macronutrients in Candies, milk chocolate


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup chips or 168 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 51.4 (kcal).The number of calories from Fat is 448.5 (kcal).The total calories from carbohydrate is 399.2 (kcal).iron, calories and nutritional content in chocolate

Milligrams of iron in chocolate (per 100g)

This list of 47 types of chocolate, is brought to you by www.dietandfitnesstoday.com and ranges from Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) through to Candies, white chocolate where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in chocolate.

The list below gives the total iron content in the 47 items from the general description 'chocolate' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 47 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

chocolate iron per 100g

The corresponding nutritional value for chocolate based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. chocolate iron per 100g

The corresponding Calories for chocolate ranked by the amount of iron per 100g is shown below in the chocolate calories chart. chocolate iron per 100g

Average Content for chocolate

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of chocolate, based on the list below of 47 different items under the general description of chocolate, is 1.83 mg of iron. This average value corresponds to 13.07 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 498.64 kcal, the average amount of Protein is 6.45 g, the average amount of Fat is 26.06 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Candies, MR. GOODBAR Chocolate Bar which in 100g contains 1.39 mg of Iron. This corresponds to 10 % of the recommended daily allowance. For this serving the amount of Calories is 538 kcal, the amount of Protein is 10.22 g, the amount of Fat is 33.21 g and the amount of Carbohydrate is 54.34 g.

Highest iron Content per 100g

Using the list below for the 47 different chocolate nutrition entries in our database, the highest amount of iron is found in Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) which contains 8.13 mg of iron per 100g. The associated percentage of RDA is 58 %. For this 100g serving the Calories content is 550 kcal, the Protein content is 5.09 g, the Fat content is 32.2 g, the Carbohydrate content is 59.97 g. chart to show highest iron in chocolate per 100g

The lowest amount of iron is in Candies, white chocolate which in 100g contains 0.24 mg of iron. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 539 kcal, the amount of Protein is 5.87 g, the amount of Fat is 32.09 g, the amount of Carbohydrate is 59.24 g.

The difference between the highest and lowest values gives a iron range of 7.89 mg per 100g. The range for the other nutrients are as follows; 11 kcal for Calories, 0.78 g for Protein, 0.11 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Candies, milk chocolate contains 2.35 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Candies, semisweet chocolate, made with butter which contains 5.32 mg in 1 cup chips (6 oz package) (or 170 g). The percentage of the recommended daily value for this serving is 38 %. For this serving the Calories content is 810.9 kcal, the Protein content is 7.14 g, the Fat content is 50.49 g and the Carbohydrate content is 107.78 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high iron content.


Chocolate List, iron Content per 100g

1. Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  8.13 mg (58%)550 kcal (28%)59.97 g (46%)32.2 g (50%)5.09 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   2.3 mg (16%) 155.93 kcal (8%) 17 g (13%) 9.13 g (14%) 1.44 g (3%)
  Other serving sizes 1 bar (or 127g):
  10.33 mg (74%) 698.5 kcal (35%) 76.16 g (59%) 40.89 g (63%) 6.46 g (12%)
2. Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.56 mg (25%)573 kcal (29%)50.22 g (39%)37.07 g (57%)9.51 g (17%)
  Typical Serving size of 1 serving 1oz pack (or 28g):
   1 mg (7%) 160.44 kcal (8%) 14.06 g (11%) 10.38 g (16%) 2.66 g (5%)
3. Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar - Iron
  Nutritional Value : 16 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.47 mg (25%)539 kcal (27%)62.99 g (48%)29.3 g (45%)5.81 g (10%)
  Typical Serving size of 1 serving 0.78 oz bar (or 22g):
   0.76 mg (5%) 118.58 kcal (6%) 13.86 g (11%) 6.45 g (10%) 1.28 g (2%)
4. Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar - Iron
  Nutritional Value : 16 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.45 mg (25%)517 kcal (26%)62.06 g (48%)26.23 g (40%)8.21 g (15%)
  Typical Serving size of 1 serving 0.7 oz bar (or 20g):
   0.69 mg (5%) 103.4 kcal (5%) 12.41 g (10%) 5.25 g (8%) 1.64 g (3%)
5. Candies, MARS SNACKFOOD US, DOVE Dark Chocolate - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.18 mg (23%)520 kcal (26%)59.4 g (46%)32.45 g (50%)5.19 g (9%)
  Typical Serving size of 1 serving 1.3 oz bar (or 37g):
   1.18 mg (8%) 192.4 kcal (10%) 21.98 g (17%) 12.01 g (18%) 1.92 g (3%)
  Other serving sizes 1 serving 7 pieces (or 42g):
  1.34 mg (10%) 218.4 kcal (11%) 24.95 g (19%) 13.63 g (21%) 2.18 g (4%)
6. Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar - Iron
  Nutritional Value : 16 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.18 mg (23%)525 kcal (26%)60.37 g (46%)28.68 g (44%)6.35 g (11%)
  Typical Serving size of 1 serving 0.78 oz bar (or 22g):
   0.7 mg (5%) 115.5 kcal (6%) 13.28 g (10%) 6.31 g (10%) 1.4 g (3%)
7. Candies, semisweet chocolate, made with butter - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.13 mg (22%)477 kcal (24%)63.4 g (49%)29.7 g (46%)4.2 g (8%)
  Typical Serving size of 1 cup chips (6 oz package) (or 170g):
   5.32 mg (38%) 810.9 kcal (41%) 107.78 g (83%) 50.49 g (78%) 7.14 g (13%)
  Other serving sizes 1 cup large chips (or 182g):
  5.7 mg (41%) 868.14 kcal (43%) 115.39 g (89%) 54.05 g (83%) 7.64 g (14%)
  Other serving sizes 1 cup mini chips (or 173g):
  5.41 mg (39%) 825.21 kcal (41%) 109.68 g (84%) 51.38 g (79%) 7.27 g (13%)
  Other serving sizes 1 oz (approx 60 pcs) (or 28.35g):
  0.89 mg (6%) 135.23 kcal (7%) 17.97 g (14%) 8.42 g (13%) 1.19 g (2%)
8. Candies, semisweet chocolate - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.13 mg (22%)480 kcal (24%)63.9 g (49%)30 g (46%)4.2 g (8%)
  Typical Serving size of 1 cup chips (6 oz package) (or 168g):
   5.26 mg (38%) 806.4 kcal (40%) 107.35 g (83%) 50.4 g (78%) 7.06 g (13%)
  Other serving sizes 1 cup large chips (or 182g):
  5.7 mg (41%) 873.6 kcal (44%) 116.3 g (89%) 54.6 g (84%) 7.64 g (14%)
  Other serving sizes 1 cup mini chips (or 173g):
  5.41 mg (39%) 830.4 kcal (42%) 110.55 g (85%) 51.9 g (80%) 7.27 g (13%)
  Other serving sizes 1 oz (approx 60 pcs) (or 28.35g):
  0.89 mg (6%) 136.08 kcal (7%) 18.12 g (14%) 8.51 g (13%) 1.19 g (2%)
9. Candies, chocolate covered, dietetic or low calorie - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.86 mg (20%)593 kcal (30%)38.55 g (30%)43.27 g (67%)12.26 g (22%)
  Typical Serving size of 1 oz (or 28.35g):
   0.81 mg (6%) 168.12 kcal (8%) 10.93 g (8%) 12.27 g (19%) 3.48 g (6%)
10. Candies, sweet chocolate - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.76 mg (20%)507 kcal (25%)60.4 g (46%)34.2 g (53%)3.9 g (7%)
  Typical Serving size of 1 oz (or 28.35g):
   0.78 mg (6%) 143.73 kcal (7%) 17.12 g (13%) 9.7 g (15%) 1.11 g (2%)
  Other serving sizes 1 bar (1.45 oz) (or 41g):
  1.13 mg (8%) 207.87 kcal (10%) 24.76 g (19%) 14.02 g (22%) 1.6 g (3%)
11. Candies, dark chocolate coated coffee beans - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.7 mg (19%)540 kcal (27%)59.95 g (46%)30 g (46%)7.5 g (13%)
  Typical Serving size of 1 serving 28 pieces (or 40g):
   1.08 mg (8%) 216 kcal (11%) 23.98 g (18%) 12 g (18%) 3 g (5%)
12. Candies, milk chocolate, with rice cereal - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.65 mg (19%)511 kcal (26%)59.67 g (46%)29.37 g (45%)7.64 g (14%)
  Typical Serving size of 1 bar (1.4 oz) (or 40g):
   1.06 mg (8%) 204.4 kcal (10%) 23.87 g (18%) 11.75 g (18%) 3.06 g (5%)
  Other serving sizes 1 bar (1.45 oz) (or 45g):
  1.19 mg (9%) 229.95 kcal (11%) 26.85 g (21%) 13.22 g (20%) 3.44 g (6%)
  Other serving sizes 1 bar (1.65 oz) (or 47g):
  1.25 mg (9%) 240.17 kcal (12%) 28.04 g (22%) 13.8 g (21%) 3.59 g (6%)
  Other serving sizes 1 bar and miniature (or 10g):
  0.27 mg (2%) 51.1 kcal (3%) 5.97 g (5%) 2.94 g (5%) 0.76 g (1%)
  Other serving sizes 1 bar (1.55 oz) (or 44g):
  1.17 mg (8%) 224.84 kcal (11%) 26.25 g (20%) 12.92 g (20%) 3.36 g (6%)
13. Candies, milk chocolate - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.35 mg (17%)535 kcal (27%)59.4 g (46%)29.66 g (46%)7.65 g (14%)
  Typical Serving size of 1 cup chips (or 168g):
   3.95 mg (28%) 898.8 kcal (45%) 99.79 g (77%) 49.83 g (77%) 12.85 g (23%)
  Other serving sizes 1 bar and miniature (or 7g):
  0.16 mg (1%) 37.45 kcal (2%) 4.16 g (3%) 2.08 g (3%) 0.54 g (1%)
  Other serving sizes 1 bar (1.55 oz) (or 44g):
  1.03 mg (7%) 235.4 kcal (12%) 26.14 g (20%) 13.05 g (20%) 3.37 g (6%)
14. Candies, milk chocolate coated coffee beans - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.29 mg (16%)549 kcal (27%)55.25 g (43%)33.18 g (51%)7.41 g (13%)
  Typical Serving size of 1 oz (or 28.35g):
   0.65 mg (5%) 155.64 kcal (8%) 15.66 g (12%) 9.41 g (14%) 2.1 g (4%)
15. Candies, SPECIAL DARK Chocolate Bar - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.13 mg (15%)556 kcal (28%)60.49 g (47%)32.4 g (50%)5.54 g (10%)
  Typical Serving size of 1 bar 1.45 oz (or 41g):
   0.87 mg (6%) 227.96 kcal (11%) 24.8 g (19%) 13.28 g (20%) 2.27 g (4%)
  Other serving sizes 1 bar 2.6 oz (or 73g):
  1.55 mg (11%) 405.88 kcal (20%) 44.16 g (34%) 23.65 g (36%) 4.04 g (7%)
  Other serving sizes 3 blocks (or 42g):
  0.89 mg (6%) 233.52 kcal (12%) 25.41 g (20%) 13.61 g (21%) 2.33 g (4%)
  Other serving sizes 1 bar (or 17g):
  0.36 mg (3%) 94.52 kcal (5%) 10.28 g (8%) 5.51 g (8%) 0.94 g (2%)
16. Candies, fudge, chocolate, with nuts, prepared-from-recipe - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.97 mg (14%)461 kcal (23%)67.93 g (52%)18.93 g (29%)4.38 g (8%)
  Typical Serving size of 1 oz (or 28.35g):
   0.56 mg (4%) 130.69 kcal (7%) 19.26 g (15%) 5.37 g (8%) 1.24 g (2%)
17. Candies, fudge, chocolate, prepared-from-recipe - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.77 mg (13%)411 kcal (21%)76.44 g (59%)10.41 g (16%)2.39 g (4%)
  Typical Serving size of 1 piece (or 17g):
   0.3 mg (2%) 69.87 kcal (3%) 12.99 g (10%) 1.77 g (3%) 0.41 g (1%)
18. Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.73 mg (12%)522 kcal (26%)60.5 g (47%)27.76 g (43%)7.53 g (13%)
  Typical Serving size of 1 serving 1.31 oz bag (or 37g):
   0.64 mg (5%) 193.14 kcal (10%) 22.39 g (17%) 10.27 g (16%) 2.79 g (5%)
  Other serving sizes 1 serving about 1/4 cup (or 42g):
  0.73 mg (5%) 219.24 kcal (11%) 25.41 g (20%) 11.66 g (18%) 3.16 g (6%)
  Other serving sizes 1 cup (or 195g):
  3.37 mg (24%) 1017.9 kcal (51%) 117.98 g (91%) 54.13 g (83%) 14.68 g (26%)
  Other serving sizes 1 piece (or 3.4g):
  0.06 mg (0%) 17.75 kcal (1%) 2.06 g (2%) 0.94 g (1%) 0.26 g (0%)
19. Candies, milk chocolate coated raisins - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.71 mg (12%)390 kcal (20%)68.4 g (53%)14.8 g (23%)4.1 g (7%)
  Typical Serving size of 1 cup (or 180g):
   3.08 mg (22%) 702 kcal (35%) 123.12 g (95%) 26.64 g (41%) 7.38 g (13%)
  Other serving sizes 10 pieces (or 10g):
  0.17 mg (1%) 39 kcal (2%) 6.84 g (5%) 1.48 g (2%) 0.41 g (1%)
20. Candies, chocolate covered, caramel with nuts - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.7 mg (12%)470 kcal (24%)60.67 g (47%)21 g (32%)9.5 g (17%)
  Typical Serving size of 1 piece (or 14g):
   0.24 mg (2%) 65.8 kcal (3%) 8.49 g (7%) 2.94 g (5%) 1.33 g (2%)
21. Candies, milk chocolate, with almonds - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.63 mg (12%)526 kcal (26%)53.4 g (41%)34.4 g (53%)9 g (16%)
  Typical Serving size of 1 bar (1.45 oz) (or 41g):
   0.67 mg (5%) 215.66 kcal (11%) 21.89 g (17%) 14.1 g (22%) 3.69 g (7%)
  Other serving sizes 1 bar (1.55 oz) (or 44g):
  0.72 mg (5%) 231.44 kcal (12%) 23.5 g (18%) 15.14 g (23%) 3.96 g (7%)
22. Candies, sweet chocolate coated fondant - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.56 mg (11%)366 kcal (18%)80.4 g (62%)9.3 g (14%)2.2 g (4%)
  Typical Serving size of 1 patty and large (or 43g):
   0.67 mg (5%) 157.38 kcal (8%) 34.57 g (27%) 4 g (6%) 0.95 g (2%)
  Other serving sizes 1 patty and small (or 11g):
  0.17 mg (1%) 40.26 kcal (2%) 8.84 g (7%) 1.02 g (2%) 0.24 g (0%)
23. Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 mg (11%)550 kcal (28%)51 g (39%)35.73 g (55%)9.76 g (17%)
  Typical Serving size of 17 pieces (or 39g):
   0.59 mg (4%) 214.5 kcal (11%) 19.89 g (15%) 13.93 g (21%) 3.81 g (7%)
24. Candies, MR. GOODBAR Chocolate Bar - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.39 mg (10%)538 kcal (27%)54.34 g (42%)33.21 g (51%)10.22 g (18%)
  Typical Serving size of 1 bar (1.75 oz) (or 49g):
   0.68 mg (5%) 263.62 kcal (13%) 26.63 g (20%) 16.27 g (25%) 5.01 g (9%)
  Other serving sizes 1 bar (2.6 oz) (or 73g):
  1.01 mg (7%) 392.74 kcal (20%) 39.67 g (31%) 24.24 g (37%) 7.46 g (13%)
25. Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.31 mg (9%)550 kcal (28%)56 g (43%)33.3 g (51%)7.3 g (13%)
  Typical Serving size of 2 cookie 2011 label (or 51g):
   0.67 mg (5%) 280.5 kcal (14%) 28.56 g (22%) 16.98 g (26%) 3.72 g (7%)
26. Candies, milk chocolate coated peanuts - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.31 mg (9%)519 kcal (26%)49.7 g (38%)33.5 g (52%)13.1 g (23%)
  Typical Serving size of 1 cup (or 149g):
   1.95 mg (14%) 773.31 kcal (39%) 74.05 g (57%) 49.92 g (77%) 19.52 g (35%)
  Other serving sizes 10 pieces (or 40g):
  0.52 mg (4%) 207.6 kcal (10%) 19.88 g (15%) 13.4 g (21%) 5.24 g (9%)
27. Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 mg (9%)521 kcal (26%)55.38 g (43%)31.34 g (48%)9.53 g (17%)
  Typical Serving size of 1 serving 1.5 oz (or 42g):
   0.55 mg (4%) 218.82 kcal (11%) 23.26 g (18%) 13.16 g (20%) 4 g (7%)
28. Candies, MARS SNACKFOOD US, M&M's MINIs Milk Chocolate Candies - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.23 mg (9%)502 kcal (25%)68.4 g (53%)23.36 g (36%)4.78 g (9%)
  Typical Serving size of 1 serving 1.0 oz tube (or 30g):
   0.37 mg (3%) 150.6 kcal (8%) 20.52 g (16%) 7.01 g (11%) 1.43 g (3%)
  Other serving sizes 1 serving 0.50 oz box (or 15g):
  0.18 mg (1%) 75.3 kcal (4%) 10.26 g (8%) 3.5 g (5%) 0.72 g (1%)
  Other serving sizes 1 serving 1 1.94 oz tube (or 55g):
  0.68 mg (5%) 276.1 kcal (14%) 37.62 g (29%) 12.85 g (20%) 2.63 g (5%)
29. Candies, MARS SNACKFOOD US, MILKY WAY Caramels. dark chocolate covered - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.2 mg (9%)458 kcal (23%)67.56 g (52%)20.42 g (31%)3.82 g (7%)
  Typical Serving size of 1 serving 5 pieces (or 44g):
   0.53 mg (4%) 201.52 kcal (10%) 29.73 g (23%) 8.98 g (14%) 1.68 g (3%)
30. Candies, NESTLE, RAISINETS Chocolate Covered Raisins - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.2 mg (9%)422 kcal (21%)71 g (55%)17 g (26%)4.4 g (8%)
  Typical Serving size of 1 serving 1.58 oz bag (or 45g):
   0.54 mg (4%) 189.9 kcal (9%) 31.95 g (25%) 7.65 g (12%) 1.98 g (4%)
  Other serving sizes 1 serving fun size (or 48g):
  0.58 mg (4%) 202.56 kcal (10%) 34.08 g (26%) 8.16 g (13%) 2.11 g (4%)
  Other serving sizes 1 serving 0.25 cup (or 45g):
  0.54 mg (4%) 189.9 kcal (9%) 31.95 g (25%) 7.65 g (12%) 1.98 g (4%)
31. Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.16 mg (8%)515 kcal (26%)60.48 g (47%)26.13 g (40%)9.57 g (17%)
  Typical Serving size of 1 serving 1 singles bag (or 54g):
   0.63 mg (5%) 278.1 kcal (14%) 32.66 g (25%) 14.11 g (22%) 5.17 g (9%)
  Other serving sizes 1 package fun size (or 18g):
  0.21 mg (2%) 92.7 kcal (5%) 10.89 g (8%) 4.7 g (7%) 1.72 g (3%)
  Other serving sizes 10 pieces (or 20g):
  0.23 mg (2%) 103 kcal (5%) 12.1 g (9%) 5.23 g (8%) 1.91 g (3%)
  Other serving sizes 1 cup (or 170g):
  1.97 mg (14%) 875.5 kcal (44%) 102.82 g (79%) 44.42 g (68%) 16.27 g (29%)
32. Candies, MARS SNACKFOOD US, DOVE Milk Chocolate - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.11 mg (8%)546 kcal (27%)59.78 g (46%)31.72 g (49%)5.94 g (11%)
  Typical Serving size of 1 serving 1.30 oz bar (or 37g):
   0.41 mg (3%) 202.02 kcal (10%) 22.12 g (17%) 11.74 g (18%) 2.2 g (4%)
  Other serving sizes 1 serving 5 pieces (or 40g):
  0.44 mg (3%) 218.4 kcal (11%) 23.91 g (18%) 12.69 g (20%) 2.38 g (4%)
33. Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.11 mg (8%)492 kcal (25%)71.19 g (55%)21.13 g (33%)4.33 g (8%)
  Typical Serving size of 1 cup (or 208g):
   2.31 mg (17%) 1023.36 kcal (51%) 148.08 g (114%) 43.95 g (68%) 9.01 g (16%)
  Other serving sizes 1 box (1.48 oz) (or 42g):
  0.47 mg (3%) 206.64 kcal (10%) 29.9 g (23%) 8.87 g (14%) 1.82 g (3%)
  Other serving sizes 1 package (1.69 oz) (or 48g):
  0.53 mg (4%) 236.16 kcal (12%) 34.17 g (26%) 10.14 g (16%) 2.08 g (4%)
  Other serving sizes 1 serving (or 21g):
  0.23 mg (2%) 103.32 kcal (5%) 14.95 g (12%) 4.44 g (7%) 0.91 g (2%)
  Other serving sizes 10 pieces (or 7g):
  0.08 mg (1%) 34.44 kcal (2%) 4.98 g (4%) 1.48 g (2%) 0.3 g (1%)
34. Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.11 mg (8%)474 kcal (24%)67.69 g (52%)21.11 g (32%)3.24 g (6%)
  Typical Serving size of 1 oz (or 28.35g):
   0.31 mg (2%) 134.38 kcal (7%) 19.19 g (15%) 5.98 g (9%) 0.92 g (2%)
35. Candies, NESTLE, GOOBERS Chocolate Covered Peanuts - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.1 mg (8%)512 kcal (26%)53 g (41%)34 g (52%)9.7 g (17%)
  Typical Serving size of 1 package 1.375 oz (or 39g):
   0.43 mg (3%) 199.68 kcal (10%) 20.67 g (16%) 13.26 g (20%) 3.78 g (7%)
  Other serving sizes 1 serving 0.25 cup (or 41g):
  0.45 mg (3%) 209.92 kcal (10%) 21.73 g (17%) 13.94 g (21%) 3.98 g (7%)
  Other serving sizes 1 serving fun size (or 48g):
  0.53 mg (4%) 245.76 kcal (12%) 25.44 g (20%) 16.32 g (25%) 4.66 g (8%)
36. Candies, KRACKEL Chocolate Bar - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.06 mg (8%)512 kcal (26%)63.96 g (49%)26.58 g (41%)6.62 g (12%)
  Typical Serving size of 1 bar 1.45 oz (or 41g):
   0.43 mg (3%) 209.92 kcal (10%) 26.22 g (20%) 10.9 g (17%) 2.71 g (5%)
  Other serving sizes 1 bar 2 oz (or 56g):
  0.59 mg (4%) 286.72 kcal (14%) 35.82 g (28%) 14.88 g (23%) 3.71 g (7%)
  Other serving sizes 3 blocks (or 37g):
  0.39 mg (3%) 189.44 kcal (9%) 23.67 g (18%) 9.83 g (15%) 2.45 g (4%)
37. Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.06 mg (8%)529 kcal (26%)56.89 g (44%)29.32 g (45%)10.16 g (18%)
  Typical Serving size of 1 serving 1.63 oz singles bag (or 46g):
   0.49 mg (4%) 243.34 kcal (12%) 26.17 g (20%) 13.49 g (21%) 4.67 g (8%)
  Other serving sizes 1 cup (or 203g):
  2.15 mg (15%) 1073.87 kcal (54%) 115.49 g (89%) 59.52 g (92%) 20.62 g (37%)
  Other serving sizes 1 piece (or 2.2g):
  0.02 mg (0%) 11.64 kcal (1%) 1.25 g (1%) 0.65 g (1%) 0.22 g (0%)
38. Candies, fudge, chocolate marshmallow, prepared-from-recipe - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.96 mg (7%)453 kcal (23%)71.34 g (55%)17.48 g (27%)2.26 g (4%)
  Typical Serving size of 1 piece (or 20g):
   0.19 mg (1%) 90.6 kcal (5%) 14.27 g (11%) 3.5 g (5%) 0.45 g (1%)
  Other serving sizes 1 recipe yield (60 pieces) (or 1229g):
  11.8 mg (84%) 5567.37 kcal (278%) 876.77 g (674%) 214.83 g (331%) 27.78 g (50%)
39. Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.96 mg (7%)474 kcal (24%)61.6 g (47%)23.42 g (36%)8.66 g (15%)
  Typical Serving size of 2 oz bar (or 56g):
   0.54 mg (4%) 265.44 kcal (13%) 34.5 g (27%) 13.12 g (20%) 4.85 g (9%)
40. Candies, SYMPHONY Milk Chocolate Bar - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.91 mg (7%)531 kcal (27%)58.01 g (45%)30.57 g (47%)8.51 g (15%)
  Typical Serving size of 1 bar 1.5 oz (or 42g):
   0.38 mg (3%) 223.02 kcal (11%) 24.36 g (19%) 12.84 g (20%) 3.57 g (6%)
  Other serving sizes 1 bar 2.4 oz (or 68g):
  0.62 mg (4%) 361.08 kcal (18%) 39.45 g (30%) 20.79 g (32%) 5.79 g (10%)
41. Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.86 mg (6%)475 kcal (24%)72.4 g (56%)19.32 g (30%)4.28 g (8%)
  Typical Serving size of 1 serving 1.6 oz bag (or 47g):
   0.4 mg (3%) 223.25 kcal (11%) 34.03 g (26%) 9.08 g (14%) 2.01 g (4%)
42. Candies, TOOTSIE ROLL, chocolate-flavor roll - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.8 mg (6%)387 kcal (19%)87.73 g (67%)3.31 g (5%)1.59 g (3%)
  Typical Serving size of 1 serving 6 pieces (or 40g):
   0.32 mg (2%) 154.8 kcal (8%) 35.09 g (27%) 1.32 g (2%) 0.64 g (1%)
  Other serving sizes 1 piece (or 6.6g):
  0.05 mg (0%) 25.54 kcal (1%) 5.79 g (4%) 0.22 g (0%) 0.1 g (0%)
43. Candies, caramels, chocolate-flavor roll - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.8 mg (6%)387 kcal (19%)87.73 g (67%)3.31 g (5%)1.59 g (3%)
  Typical Serving size of 1 piece (or 6.6g):
   0.05 mg (0%) 25.54 kcal (1%) 5.79 g (4%) 0.22 g (0%) 0.1 g (0%)
  Other serving sizes 1 bar 2.25 oz (or 64g):
  0.51 mg (4%) 247.68 kcal (12%) 56.15 g (43%) 2.12 g (3%) 1.02 g (2%)
  Other serving sizes 1 serving 6 pieces (or 40g):
  0.32 mg (2%) 154.8 kcal (8%) 35.09 g (27%) 1.32 g (2%) 0.64 g (1%)
44. Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.64 mg (5%)495 kcal (25%)63.9 g (49%)23.21 g (36%)8.93 g (16%)
  Typical Serving size of 1 serving 1 bar (or 56g):
   0.36 mg (3%) 277.2 kcal (14%) 35.78 g (28%) 13 g (20%) 5 g (9%)
45. Candies, ROLO Caramels in Milk Chocolate - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.42 mg (3%)474 kcal (24%)67.95 g (52%)20.93 g (32%)5.08 g (9%)
  Typical Serving size of 1 package 1 package (or 48g):
   0.2 mg (1%) 227.52 kcal (11%) 32.62 g (25%) 10.05 g (15%) 2.44 g (4%)
  Other serving sizes 7 pieces (or 42g):
  0.18 mg (1%) 199.08 kcal (10%) 28.54 g (22%) 8.79 g (14%) 2.13 g (4%)
46. Candies, MARS SNACKFOOD US, MILKY WAY Caramels, milk chocolate covered - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.34 mg (2%)463 kcal (23%)68.49 g (53%)19.17 g (29%)4.28 g (8%)
  Typical Serving size of 1 serving 5 pieces (or 44g):
   0.15 mg (1%) 203.72 kcal (10%) 30.14 g (23%) 8.43 g (13%) 1.88 g (3%)
47. Candies, white chocolate - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.24 mg (2%)539 kcal (27%)59.24 g (46%)32.09 g (49%)5.87 g (10%)
  Typical Serving size of 1 cup chips (or 170g):
   0.41 mg (3%) 916.3 kcal (46%) 100.71 g (77%) 54.55 g (84%) 9.98 g (18%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito