Welcome to the nutritional iron content in 53 different types of fudge, ranging from 5.5 mg to 0.02 mg per 100g. The basic type of fudge is McDONALD'S, Hot Fudge Sundae, where the amount of iron in 100g is 0.83 mg.

0.83 mg of iron per 100g, from McDONALD'S, Hot Fudge Sundae corresponds to 6% of the iron RDA. For a typical serving size of 1 item 6.314 oz (or 179 g) the amount of Iron is 1.49 mg. This corresponds to an RDA percentage of 11%.

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

Top twenty fudge products high in iron

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

1. KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels : 5.5mg (39%RDA)
2. KEEBLER, FUDGE SHOPPE, Fudge Grahams, 1/2 Dipped, Reduced Fat : 4.8mg (34%RDA)
3. MARTHA WHITE FOODS, Martha White's Chewy Fudge Brownie Mix, dry : 3.81mg (27%RDA)
4. MOTHER'S, Double Fudge Creme Sandwich Cookies : 3.8mg (27%RDA)
5. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Hot Fudge Sundae Toaster Pastries : 3.6mg (26%RDA)
6. MURRAY, SUGAR FREE, Fudge Dipped Mint Cookies : 3.6mg (26%RDA)
7. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted chocolate fudge : 3.5mg (25%RDA)
8. KEEBLER, FUDGE SHOPPE, Cheesecake Middles, Dark Chocolate : 3.5mg (25%RDA)
9. KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Mini Brownies : 3.3mg (24%RDA)
10. KEEBLER, E.L. FUDGE, Butter Flavored Cookies : 3.2mg (23%RDA)
11. KEEBLER, FUDGE SHOPPE, Triple Fudge Filled Cookies : 3.2mg (23%RDA)
12. KEEBLER, 100 Calorie RIGHT BITES, Sandies Shortbread Cookies, Fudge Dipped : 3.1mg (22%RDA)
13. MURRAY, SUGAR FREE, Fudge Dipped Grahams : 3.1mg (22%RDA)
14. PILLSBURY, Traditional Fudge Brownie Mix, dry : 2.81mg (20%RDA)
15. KEEBLER, FUDGE SHOPPE, Peanut Creme Filled Cookies : 2.7mg (19%RDA)
16. KEEBLER, E.L. FUDGE, Double Stuffed Cookies : 2.6mg (19%RDA)
17. KEEBLER, FUDGE SHOPPE, Cheesecake Middles, Original Graham Cookies : 2.6mg (19%RDA)
18. Cookies, fudge, cake-type (includes trolley cakes) : 2.48mg (18%RDA)
19. KEEBLER, FUDGE SHOPPE, Merry Mint Patties, Holiday : 2.2mg (16%RDA)
20. KEEBLER, 100 Calorie RIGHT BITES, White Fudge Dipped Pretzels : 2.2mg (16%RDA)

Following on from the twenty top fudge items or products containing iron we have a more comprehensive break down of McDONALD'S, Hot Fudge Sundae, and the highest item containing iron which is KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels. 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 53 types of fudge.

At the bottom of the page is the full list for the 53 different types of fudge based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in fudge.

McDONALD'S, Hot Fudge Sundae - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for McDONALD'S, Hot Fudge Sundae should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Fast Foods.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 186 kcal (9% RDA), the amount of Protein is 4.14 g (7% RDA), the amount of Fat is 5.91 g (9% RDA) and the amount of Carbohydrate is 30.05 g (23% 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 fudge.

iron and nutrition facts in fudge per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. McDONALD'S, Hot Fudge Sundae has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for McDONALD'S, Hot Fudge Sundae; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in fudge 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 McDONALD'S, Hot Fudge Sundae, in 100g contains 0.83 mg of iron. As a percentage of the RDA this is 6 %. Therefore, spinach has 1.87 mg more iron than McDONALD'S, Hot Fudge Sundae. In terms of iron percentage this is 225 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas McDONALD'S, Hot Fudge Sundae has a nutritional value score of 14 out of 100.

The highest content of iron in the food items under the general description or type of fudge, is KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels with 5.5 mg of iron per 100g. Comparing spinach with KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels; KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels has 2.8 mg more iron than spinach. In terms of iron percentage this is 104 % more iron.

Amount of iron per 100 Calories

100 calories of mcDONALD'S, Hot Fudge Sundae is a serving size of 0.54 g, and the amount of Iron is 0.45 mg (3.23% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 2.23 g (3.76% RDA), Fat 3.18 g (4.84% RDA), Carbohydrate 16.16 g (12.37% 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 fudge per 100 calories

Content per Typical Serving Size 1 item 6.314 oz (or 179 g)

For the food McDONALD'S, Hot Fudge Sundae the typical serving size is 1 item 6.314 oz (or 179 g) which contains 1.49 mg of Iron. The iron percentage of the recommended daily value for this serving is 11 %.

To give 100% of the RDA, 9.1 servings of the typical serving size 1 item 6.314 oz (or 179 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 332.94 kcal, the Protein content is 7.41 g, the Fat content is 10.58 g and the Carbohydrate content is 53.79 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 fudge

Macronutrients in McDONALD'S, Hot Fudge Sundae


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 item 6.314 oz or 179 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 29.6 (kcal).The number of calories from Fat is 95.2 (kcal).The total calories from carbohydrate is 215.2 (kcal).iron, calories and nutritional content in fudge

Milligrams of iron in fudge (per 100g)

This list of 53 types of fudge, is brought to you by www.dietandfitnesstoday.com and ranges from KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels through to Candies, fudge, vanilla, prepared-from-recipe 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 fudge.

The list below gives the total iron content in the 53 items from the general description 'fudge' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 50 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.

fudge iron per 100g

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

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

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of iron from the 3 frozen items is in Frozen novelties, No Sugar Added, FUDGESICLE pops where the iron content is 0.94 mg per 100g.

Average Content for fudge

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of fudge, based on the list below of 53 different items under the general description of fudge, is 2.01 mg of iron. This average value corresponds to 14.36 % 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 433.66 kcal, the average amount of Protein is 4.43 g, the average amount of Fat is 19.08 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Candies, fudge, chocolate, prepared-from-recipe which in 100g contains 1.77 mg of Iron. This corresponds to 13 % of the recommended daily allowance. For this serving the amount of Calories is 411 kcal, the amount of Protein is 2.39 g, the amount of Fat is 10.41 g and the amount of Carbohydrate is 76.44 g.

Highest iron Content per 100g

Using the list below for the 53 different fudge nutrition entries in our database, the highest amount of iron is found in KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels which contains 5.5 mg of iron per 100g. The associated percentage of RDA is 39 %. For this 100g serving the Calories content is 455 kcal, the Protein content is 7.5 g, the Fat content is 17 g, the Carbohydrate content is 71.3 g. chart to show highest iron in fudge per 100g

The lowest amount of iron in 100g is in Candies, fudge, vanilla, prepared-from-recipe which contains 0.02 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 383 kcal, the amount of Protein is 1.05 g, the amount of Fat is 5.45 g, the amount of Carbohydrate is 82.15 g.

The difference between the highest and lowest values gives a iron range of 5.48 mg per 100g. The range for the other nutrients are as follows; 72 kcal for Calories, 6.45 g for Protein, 11.55 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 McDONALD'S, Hot Fudge Sundae contains 0.83 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 Syrups, chocolate, fudge-type which contains 3.95 mg in 1 cup (or 304 g). The percentage of the recommended daily value for this serving is 28 %. For this serving the Calories content is 1064 kcal, the Protein content is 13.98 g, the Fat content is 27.06 g and the Carbohydrate content is 191.22 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 high iron foods.


Fudge List, iron Content per 100g

1. KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Fudge Covered Pretzels - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  5.5 mg (39%)455 kcal (23%)71.3 g (55%)17 g (26%)7.5 g (13%)
  Typical Serving size of 1 package (or 21g):
   1.16 mg (8%) 95.55 kcal (5%) 14.97 g (12%) 3.57 g (5%) 1.58 g (3%)
2. KEEBLER, FUDGE SHOPPE, Fudge Grahams, 1/2 Dipped, Reduced Fat - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.8 mg (34%)470 kcal (24%)73.7 g (57%)17 g (26%)5.6 g (10%)
  Typical Serving size of 4 cookies (or 27g):
   1.3 mg (9%) 126.9 kcal (6%) 19.9 g (15%) 4.59 g (7%) 1.51 g (3%)
3. MARTHA WHITE FOODS, Martha White's Chewy Fudge Brownie Mix, dry - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.81 mg (27%)407 kcal (20%)83.58 g (64%)6.16 g (9%)4.42 g (8%)
  Typical Serving size of 1 serving (or 28g):
   1.07 mg (8%) 113.96 kcal (6%) 23.4 g (18%) 1.72 g (3%) 1.24 g (2%)
4. MOTHER'S, Double Fudge Creme Sandwich Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.8 mg (27%)457 kcal (23%)70 g (54%)20.4 g (31%)5.3 g (9%)
  Typical Serving size of 2 cookies (or 38g):
   1.44 mg (10%) 173.66 kcal (9%) 26.6 g (20%) 7.75 g (12%) 2.01 g (4%)
5. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Hot Fudge Sundae Toaster Pastries - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)391 kcal (20%)69.8 g (54%)10.8 g (17%)4.4 g (8%)
  Typical Serving size of 1 pastry (or 48g):
   1.73 mg (12%) 187.68 kcal (9%) 33.5 g (26%) 5.18 g (8%) 2.11 g (4%)
6. MURRAY, SUGAR FREE, Fudge Dipped Mint Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)481 kcal (24%)63.5 g (49%)27 g (42%)6 g (11%)
  Typical Serving size of 4 cookies (or 26g):
   0.94 mg (7%) 125.06 kcal (6%) 16.51 g (13%) 7.02 g (11%) 1.56 g (3%)
7. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted chocolate fudge - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)384 kcal (19%)70.4 g (54%)9.3 g (14%)4.9 g (9%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 199.68 kcal (10%) 36.61 g (28%) 4.84 g (7%) 2.55 g (5%)
8. KEEBLER, FUDGE SHOPPE, Cheesecake Middles, Dark Chocolate - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)506 kcal (25%)64.7 g (50%)26.5 g (41%)4.4 g (8%)
  Typical Serving size of 3 cookies (or 26g):
   0.91 mg (7%) 131.56 kcal (7%) 16.82 g (13%) 6.89 g (11%) 1.14 g (2%)
9. KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Mini Brownies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.3 mg (24%)455 kcal (23%)65.1 g (50%)20.1 g (31%)4.5 g (8%)
  Typical Serving size of 1 package (or 21g):
   0.69 mg (5%) 95.55 kcal (5%) 13.67 g (11%) 4.22 g (6%) 0.95 g (2%)
10. KEEBLER, E.L. FUDGE, Butter Flavored Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.2 mg (23%)482 kcal (24%)70 g (54%)20.5 g (32%)5.5 g (10%)
  Typical Serving size of 2 cookies (or 36g):
   1.15 mg (8%) 173.52 kcal (9%) 25.2 g (19%) 7.38 g (11%) 1.98 g (4%)
11. KEEBLER, FUDGE SHOPPE, Triple Fudge Filled Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.2 mg (23%)533 kcal (27%)64.2 g (49%)29.4 g (45%)3.6 g (6%)
  Typical Serving size of 2 cookies (or 31g):
   0.99 mg (7%) 165.23 kcal (8%) 19.9 g (15%) 9.11 g (14%) 1.12 g (2%)
12. KEEBLER, 100 Calorie RIGHT BITES, Sandies Shortbread Cookies, Fudge Dipped - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.1 mg (22%)462 kcal (23%)72.4 g (56%)20.1 g (31%)4.1 g (7%)
  Typical Serving size of 1 package (or 21g):
   0.65 mg (5%) 97.02 kcal (5%) 15.2 g (12%) 4.22 g (6%) 0.86 g (2%)
13. MURRAY, SUGAR FREE, Fudge Dipped Grahams - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.1 mg (22%)483 kcal (24%)63.3 g (49%)27.5 g (42%)5.7 g (10%)
  Typical Serving size of 4 cookies (or 30g):
   0.93 mg (7%) 144.9 kcal (7%) 18.99 g (15%) 8.25 g (13%) 1.71 g (3%)
14. PILLSBURY, Traditional Fudge Brownie Mix, dry - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.81 mg (20%)441 kcal (22%)78.3 g (60%)12.1 g (19%)4.8 g (9%)
  Typical Serving size of 1 serving (or 30g):
   0.84 mg (6%) 132.3 kcal (7%) 23.49 g (18%) 3.63 g (6%) 1.44 g (3%)
15. KEEBLER, FUDGE SHOPPE, Peanut Creme Filled Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.7 mg (19%)537 kcal (27%)57.6 g (44%)31.1 g (48%)7.2 g (13%)
  Typical Serving size of 2 cookies (or 30g):
   0.81 mg (6%) 161.1 kcal (8%) 17.28 g (13%) 9.33 g (14%) 2.16 g (4%)
16. KEEBLER, E.L. FUDGE, Double Stuffed Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.6 mg (19%)512 kcal (26%)67.6 g (52%)24.8 g (38%)4.6 g (8%)
  Typical Serving size of 2 cookies (or 35g):
   0.91 mg (7%) 179.2 kcal (9%) 23.66 g (18%) 8.68 g (13%) 1.61 g (3%)
17. KEEBLER, FUDGE SHOPPE, Cheesecake Middles, Original Graham Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.6 mg (19%)507 kcal (25%)65.5 g (50%)26.2 g (40%)4.2 g (8%)
  Typical Serving size of 3 cookies (or 26g):
   0.68 mg (5%) 131.82 kcal (7%) 17.03 g (13%) 6.81 g (10%) 1.09 g (2%)
18. Cookies, fudge, cake-type (includes trolley cakes) - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.48 mg (18%)349 kcal (17%)78.3 g (60%)3.7 g (6%)5 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   0.7 mg (5%) 98.94 kcal (5%) 22.2 g (17%) 1.05 g (2%) 1.42 g (3%)
  Other serving sizes 1 cookie (or 21g):
  0.52 mg (4%) 73.29 kcal (4%) 16.44 g (13%) 0.78 g (1%) 1.05 g (2%)
19. KEEBLER, FUDGE SHOPPE, Merry Mint Patties, Holiday - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 mg (16%)528 kcal (26%)66.7 g (51%)27.7 g (43%)2.9 g (5%)
  Typical Serving size of 2 cookies (or 26g):
   0.57 mg (4%) 137.28 kcal (7%) 17.34 g (13%) 7.2 g (11%) 0.75 g (1%)
20. KEEBLER, 100 Calorie RIGHT BITES, White Fudge Dipped Pretzels - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 mg (16%)483 kcal (24%)68.8 g (53%)20 g (31%)7 g (13%)
  Typical Serving size of 1 pouch (or 21g):
   0.46 mg (3%) 101.43 kcal (5%) 14.45 g (11%) 4.2 g (6%) 1.47 g (3%)
21. KEEBLER, FUDGE SHOPPE, Fudge Stripes, Dark Chocolate - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 mg (15%)487 kcal (24%)70.1 g (54%)21.5 g (33%)4.3 g (8%)
  Typical Serving size of 3 cookies (or 31g):
   0.65 mg (5%) 150.97 kcal (8%) 21.73 g (17%) 6.67 g (10%) 1.33 g (2%)
22. KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Cookies 'N Creme - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 mg (15%)471 kcal (24%)72.2 g (56%)19.1 g (29%)4 g (7%)
  Typical Serving size of 1 pouch (or 20g):
   0.42 mg (3%) 94.2 kcal (5%) 14.44 g (11%) 3.82 g (6%) 0.8 g (1%)
23. 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%)
24. KEEBLER, FUDGE SHOPPE, Coconut Dreams Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 mg (14%)499 kcal (25%)61.4 g (47%)28 g (43%)3.5 g (6%)
  Typical Serving size of 2 cookies (or 28g):
   0.53 mg (4%) 139.72 kcal (7%) 17.19 g (13%) 7.84 g (12%) 0.98 g (2%)
25. KEEBLER, FUDGE SHOPPE, Jumbo Fudge Sticks, Peanut Butter - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 mg (14%)537 kcal (27%)60.6 g (47%)30.2 g (46%)7.1 g (13%)
  Typical Serving size of 1 cookie (or 31g):
   0.59 mg (4%) 166.47 kcal (8%) 18.79 g (14%) 9.36 g (14%) 2.2 g (4%)
26. KEEBLER, FUDGE SHOPPE, Fudge Sticks, Peanut Butter - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.8 mg (13%)544 kcal (27%)60 g (46%)31.4 g (48%)6.8 g (12%)
  Typical Serving size of 3 cookies (or 29g):
   0.52 mg (4%) 157.76 kcal (8%) 17.4 g (13%) 9.11 g (14%) 1.97 g (4%)
27. 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%)
28. KEEBLER, FUDGE SHOPPE, Mint Creme Middles, Chocolate Graham Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.7 mg (12%)516 kcal (26%)65.4 g (50%)27.2 g (42%)4.3 g (8%)
  Typical Serving size of 3 cookies (or 26g):
   0.44 mg (3%) 134.16 kcal (7%) 17 g (13%) 7.07 g (11%) 1.12 g (2%)
29. KEEBLER, FUDGE SHOPPE, Grasshopper Cookies, Fudge Mint - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.7 mg (12%)499 kcal (25%)68.3 g (53%)23.7 g (36%)4 g (7%)
  Typical Serving size of 4 cookies (or 29g):
   0.49 mg (4%) 144.71 kcal (7%) 19.81 g (15%) 6.87 g (11%) 1.16 g (2%)
30. KEEBLER, 100 Calorie RIGHT BITES, FUDGE SHOPPE, Dark Chocolate Fudge Stripes Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.7 mg (12%)479 kcal (24%)71.2 g (55%)20.1 g (31%)4.5 g (8%)
  Typical Serving size of 1 pouch (or 21g):
   0.36 mg (3%) 100.59 kcal (5%) 14.95 g (12%) 4.22 g (6%) 0.95 g (2%)
31. KEEBLER, FUDGE SHOPPE, Jumbo Fudge Sticks, Mint - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.6 mg (11%)525 kcal (26%)67.6 g (52%)27.2 g (42%)2.6 g (5%)
  Typical Serving size of 1 cookie (or 31g):
   0.5 mg (4%) 162.75 kcal (8%) 20.96 g (16%) 8.43 g (13%) 0.81 g (1%)
32. KEEBLER, FUDGE SHOPPE, Caramel Filled Cookies - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 mg (11%)506 kcal (25%)66.7 g (51%)25.4 g (39%)2.9 g (5%)
  Typical Serving size of 2 cookies (or 30g):
   0.45 mg (3%) 151.8 kcal (8%) 20.01 g (15%) 7.62 g (12%) 0.87 g (2%)
33. KEEBLER, FUDGE SHOPPE, Jumbo Fudge Sticks, Vanilla - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.5 mg (11%)530 kcal (27%)68.6 g (53%)27.3 g (42%)2.4 g (4%)
  Typical Serving size of 1 cookie (or 31g):
   0.47 mg (3%) 164.3 kcal (8%) 21.27 g (16%) 8.46 g (13%) 0.74 g (1%)
34. MURRAY, SUGAR FREE, Fudge Dipped Wafers - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.4 mg (10%)486 kcal (24%)61.2 g (47%)33.5 g (52%)3.4 g (6%)
  Typical Serving size of 4 cookies (or 31g):
   0.43 mg (3%) 150.66 kcal (8%) 18.97 g (15%) 10.39 g (16%) 1.05 g (2%)
35. 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%)
36. Syrups, chocolate, fudge-type - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 mg (9%)350 kcal (18%)62.9 g (48%)8.9 g (14%)4.6 g (8%)
  Typical Serving size of 1 cup (or 304g):
   3.95 mg (28%) 1064 kcal (53%) 191.22 g (147%) 27.06 g (42%) 13.98 g (25%)
  Other serving sizes 2 tbsp (or 38g):
  0.49 mg (4%) 133 kcal (7%) 23.9 g (18%) 3.38 g (5%) 1.75 g (3%)
37. KEEBLER, FUDGE SHOPPE, Fudge Sticks - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 mg (9%)529 kcal (26%)68.8 g (53%)27.1 g (42%)2.6 g (5%)
  Typical Serving size of 3 cookies (or 29g):
   0.38 mg (3%) 153.41 kcal (8%) 19.95 g (15%) 7.86 g (12%) 0.75 g (1%)
38. KEEBLER, FUDGE SHOPPE, Fudge Stripes, Oatmeal - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.3 mg (9%)478 kcal (24%)66.4 g (51%)23.8 g (37%)5.5 g (10%)
  Typical Serving size of 3 cookies (or 31g):
   0.4 mg (3%) 148.18 kcal (7%) 20.58 g (16%) 7.38 g (11%) 1.71 g (3%)
39. KEEBLER, FUDGE SHOPPE, Magic Middles Fudge Filled Cookies, Original - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.2 mg (9%)521 kcal (26%)62.5 g (48%)28.2 g (43%)5 g (9%)
  Typical Serving size of 2 cookies (or 30g):
   0.36 mg (3%) 156.3 kcal (8%) 18.75 g (14%) 8.46 g (13%) 1.5 g (3%)
40. KEEBLER, FUDGE SHOPPE, Magic Middles Fudge Filled Cookies, Peanut Butter - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.2 mg (9%)514 kcal (26%)59.2 g (46%)28.4 g (44%)6.9 g (12%)
  Typical Serving size of 2 cookies (or 30g):
   0.36 mg (3%) 154.2 kcal (8%) 17.76 g (14%) 8.52 g (13%) 2.07 g (4%)
41. 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%)
42. Cake, cherry fudge with chocolate frosting - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.1 mg (8%)264 kcal (13%)38 g (29%)12.5 g (19%)2.4 g (4%)
  Typical Serving size of 1 oz (or 28.35g):
   0.31 mg (2%) 74.84 kcal (4%) 10.77 g (8%) 3.54 g (5%) 0.68 g (1%)
  Other serving sizes 1 piece (1/8 cake) (or 71g):
  0.78 mg (6%) 187.44 kcal (9%) 26.98 g (21%) 8.88 g (14%) 1.7 g (3%)
43. KEEBLER, FUDGE SHOPPE, Fudge Stripes, Mini - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1 mg (7%)497 kcal (25%)68.7 g (53%)23.1 g (36%)4.2 g (8%)
  Typical Serving size of 1 package (or 40g):
   0.4 mg (3%) 198.8 kcal (10%) 27.48 g (21%) 9.24 g (14%) 1.68 g (3%)
  Other serving sizes 14 cookie (or 30g):
  0.3 mg (2%) 149.1 kcal (7%) 20.61 g (16%) 6.93 g (11%) 1.26 g (2%)
44. 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%)
45. Frozen novelties, No Sugar Added, FUDGESICLE pops - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.94 mg (7%)105 kcal (5%)22.28 g (17%)0.97 g (1%)3.6 g (6%)
  Typical Serving size of 1 serving (or 84g):
   0.79 mg (6%) 88.2 kcal (4%) 18.72 g (14%) 0.81 g (1%) 3.02 g (5%)
46. Frozen novelties, Fat Free FUDGESICLE bars - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.91 mg (7%)127 kcal (6%)26.94 g (21%)0.66 g (1%)5.55 g (10%)
  Typical Serving size of 1 serving 1 pop (or 51g):
   0.46 mg (3%) 64.77 kcal (3%) 13.74 g (11%) 0.34 g (1%) 2.83 g (5%)
47. McDONALD'S, Hot Fudge Sundae - Iron
  Nutritional Value : 14 / 100     food group - Fast Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.83 mg (6%)186 kcal (9%)30.05 g (23%)5.91 g (9%)4.14 g (7%)
  Typical Serving size of 1 item 6.314 oz (or 179g):
   1.49 mg (11%) 332.94 kcal (17%) 53.79 g (41%) 10.58 g (16%) 7.41 g (13%)
48. Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.71 mg (5%)124 kcal (6%)30.07 g (23%)1.88 g (3%)4.31 g (8%)
  Typical Serving size of 1 serving 3.5 fl oz bar (or 74g):
   0.53 mg (4%) 91.76 kcal (5%) 22.25 g (17%) 1.39 g (2%) 3.19 g (6%)
49. Candies, fudge, vanilla with nuts - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.41 mg (3%)435 kcal (22%)74.61 g (57%)13.69 g (21%)3 g (5%)
  Typical Serving size of 1 oz (or 28.35g):
   0.12 mg (1%) 123.32 kcal (6%) 21.15 g (16%) 3.88 g (6%) 0.85 g (2%)
50. Fast foods, sundae, hot fudge - Iron
  Nutritional Value : 14 / 100     food group - Fast Foods
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.37 mg (3%)180 kcal (9%)30.17 g (23%)5.46 g (8%)3.57 g (6%)
  Typical Serving size of 1 sundae (or 158g):
   0.58 mg (4%) 284.4 kcal (14%) 47.67 g (37%) 8.63 g (13%) 5.64 g (10%)
51. Ice creams, BREYERS, No Sugar Added, Vanilla Fudge Twirl - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.36 mg (3%)153 kcal (8%)25.63 g (20%)5.68 g (9%)3.53 g (6%)
  Typical Serving size of 1 serving 1/2 cup (or 72g):
   0.26 mg (2%) 110.16 kcal (6%) 18.45 g (14%) 4.09 g (6%) 2.54 g (5%)
52. Candies, fudge, peanut butter, prepared-from-recipe - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.22 mg (2%)387 kcal (19%)77.75 g (60%)6.59 g (10%)3.78 g (7%)
  Typical Serving size of 1 piece (or 16g):
   0.04 mg (0%) 61.92 kcal (3%) 12.44 g (10%) 1.05 g (2%) 0.6 g (1%)






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