Welcome to the nutritional iron content in 37 different types of pop tarts, ranging from 9.4 mg to 3.5 mg per 100g. The basic type of pop tarts is KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries, where the amount of iron in 100g is 3.6 mg. For the 100g serving of KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries, the RDA iron percentage is 26 %. This is based on the levels for the recommended daily allowance or RDA for a mature adult for iron which is 14 mg.

Top twenty pop tarts products high in iron

Below is a summary list for the top twenty pop tarts items ranked by the amount or level of iron in 100g. At the bottom of the page is the full list for the 37 different types of pop tarts based on the content in different servings in grams and oz (and other serving sizes).

1. KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites : 9.4mg (67%RDA)
2. KELLOGG'S, POP-TARTS, Frosted Cookies & Creme Toaster Pastries : 8.4mg (60%RDA)
3. KELLOGG'S, POP-TARTS MINI CRISPS, Cinnamon Brown Sugar Baked Bites : 7.8mg (56%RDA)
4. KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Chocolate Baked Bites : 7.8mg (56%RDA)
5. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted brown sugar cinnamon : 5.4mg (39%RDA)
6. KELLOGG'S, POP-TARTS, Frosted Confetti Cake Toaster Pastries : 5.1mg (36%RDA)
7. KELLOGG'S, POP-TARTS, Frosted Apple Strudel Toaster Pastries : 4.9mg (35%RDA)
8. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted strawberry : 4.8mg (34%RDA)
9. KELLOGG'S, POP-TARTS, Frosted Wild Grape Toaster Pastries : 4.8mg (34%RDA)
10. KELLOGG'S, POP-TARTS, Frosted Orange Cream Toaster Pastries : 4.6mg (33%RDA)
11. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Ice Creme Sandwich Toaster Pastries : 3.8mg (27%RDA)
12. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Strawberry Milkshake Toaster Pastries : 3.8mg (27%RDA)
13. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Vanilla Milkshake Toaster Pastries : 3.8mg (27%RDA)
14. Toaster Pastries, KELLOGG, KELLOGG'S LOW FAT POP TARTS, Frosted brown sugar cinnamon : 3.6mg (26%RDA)
15. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Hot Fudge Sundae Toaster Pastries : 3.6mg (26%RDA)
16. Toaster Pastries, KELLOGG, KELLOGG'S LOW FAT POP TARTS, Frosted strawberry : 3.6mg (26%RDA)
17. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Rainbow Chip Toaster Pastries : 3.6mg (26%RDA)
18. KELLOGG'S, POP-TARTS, Frosted Blueberry Muffin Toaster Pastries : 3.6mg (26%RDA)
19. KELLOGG'S, POP-TARTS, Chocolate Chip Cookie Dough Toaster Pastries : 3.6mg (26%RDA)
20. KELLOGG'S, POP-TARTS, Frosted Cinnamon Roll Toaster Pastries : 3.6mg (26%RDA)

Following on from the twenty top pop tarts items or products containing iron we have a more comprehensive break down of KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries, and the highest item containing iron which is KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites. Furthermore we provide 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 pop tarts. Our aim is to provide a comprehensive analysis of the iron content in pop tarts.

KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Baked Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 393 kcal (20% RDA), the amount of Protein is 4.1 g (7% RDA), the amount of Fat is 10.5 g (16% RDA) and the amount of Carbohydrate is 70.8 g (54% 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 pop tarts.

iron and nutrition facts in pop tarts per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in pop tarts 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 KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries, in 100g contains 3.6 mg of iron. As a percentage of the RDA this is 26 %. Therefore, KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries has 0.9 mg more iron than spinach. In terms of iron percentage this is 33 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries 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 pop tarts, is KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites with 9.4 mg of iron per 100g. Comparing spinach with KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites; KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites has 6.7 mg more iron than spinach. In terms of iron percentage this is 248 % more iron.

Amount of iron per 100 Calories

100 calories of kELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries is a serving size of 0.25 g, and the amount of Iron is 0.92 mg (6.62% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.04 g (1.78% RDA), Fat 2.67 g (4.07% RDA), Carbohydrate 18.02 g (13.74% 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 pop tarts per 100 calories

Content per Typical Serving Size 1 pastry (or 50 g)

For the food KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries the typical serving size is 1 pastry (or 50 g) which contains 1.8 mg of Iron. The iron percentage of the recommended daily value for this serving is 13 %.

To give 100% of the RDA, 7.7 servings of the typical serving size 1 pastry (or 50 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 196.5 kcal, the Protein content is 2.05 g, the Fat content is 5.25 g and the Carbohydrate content is 35.4 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 pop tarts

Macronutrients in KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries


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 pastry or 50 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 8.2 (kcal).The number of calories from Fat is 47.3 (kcal).The total calories from carbohydrate is 141.6 (kcal).iron, calories and nutritional content in pop tarts

Milligrams of iron in pop tarts (per 100g)

This list of 37 types of pop tarts, is brought to you by www.dietandfitnesstoday.com and ranges from KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites through to Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted wild berry 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 pop tarts.

The list below gives the total iron content in the 37 items from the general description 'pop tarts' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 37 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.

pop tarts iron per 100g

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

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

Average Content for pop tarts

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of pop tarts, based on the list below of 37 different items under the general description of pop tarts, is 4.32 mg of iron. This average value corresponds to 30.86 % 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 396.51 kcal, the average amount of Protein is 4.43 g, the average amount of Fat is 10.56 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in KELLOGG'S, POP-TARTS, Chocolate Chip Cookie Dough Toaster Pastries which in 100g contains 3.6 mg of Iron. This corresponds to 26 % of the recommended daily allowance. For this serving the amount of Calories is 387 kcal, the amount of Protein is 4.5 g, the amount of Fat is 10.5 g and the amount of Carbohydrate is 69.4 g.

Highest iron Content per 100g

Using the list below for the 37 different pop tarts nutrition entries in our database, the highest amount of iron is found in KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites which contains 9.4 mg of iron per 100g. The associated percentage of RDA is 67 %. For this 100g serving the Calories content is 440 kcal, the Protein content is 4.7 g, the Fat content is 11.8 g, the Carbohydrate content is 79.1 g. chart to show highest iron in pop tarts per 100g

The lowest amount of iron is in Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted wild berry which in 100g contains 3.5 mg of iron. This gives as percentage of the recommended daily allowance 25 % of the RDA. For this 100g serving the amount of Calories is 390 kcal, the amount of Protein is 4 g, the amount of Fat is 9.5 g, the amount of Carbohydrate is 72.4 g.

The difference between the highest and lowest values gives a iron range of 5.9 mg per 100g. The range for the other nutrients are as follows; 50 kcal for Calories, 0.7 g for Protein, 2.3 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 KELLOGG'S, POP-TARTS, Gingerbread Toaster Pastries contains 3.6 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 KELLOGG'S, POP-TARTS, Frosted Cookies & Creme Toaster Pastries which contains 4.2 mg in 1 pastry (or 50 g). The percentage of the recommended daily value for this serving is 30 %. For this serving the Calories content is 189.5 kcal, the Protein content is 2.45 g, the Fat content is 4.9 g and the Carbohydrate content is 34.65 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 iron rich foods.


Pop tarts List, iron Content per 100g

1. KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Strawberry Baked Bites - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  9.4 mg (67%)440 kcal (22%)79.1 g (61%)11.8 g (18%)4.7 g (8%)
  Typical Serving size of 1 pouch (or 10g):
   0.94 mg (7%) 44 kcal (2%) 7.91 g (6%) 1.18 g (2%) 0.47 g (1%)
2. KELLOGG'S, POP-TARTS, Frosted Cookies & Creme Toaster Pastries - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  8.4 mg (60%)379 kcal (19%)69.3 g (53%)9.8 g (15%)4.9 g (9%)
  Typical Serving size of 1 pastry (or 50g):
   4.2 mg (30%) 189.5 kcal (9%) 34.65 g (27%) 4.9 g (8%) 2.45 g (4%)
3. KELLOGG'S, POP-TARTS MINI CRISPS, Cinnamon Brown Sugar Baked Bites - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.8 mg (56%)433 kcal (22%)79 g (61%)11 g (17%)4.8 g (9%)
  Typical Serving size of 1 pouch (or 23g):
   1.79 mg (13%) 99.59 kcal (5%) 18.17 g (14%) 2.53 g (4%) 1.1 g (2%)
4. KELLOGG'S, POP-TARTS MINI CRISPS, Frosted Chocolate Baked Bites - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  7.8 mg (56%)438 kcal (22%)78.9 g (61%)11.6 g (18%)5 g (9%)
  Typical Serving size of 1 pouch (or 23g):
   1.79 mg (13%) 100.74 kcal (5%) 18.15 g (14%) 2.67 g (4%) 1.15 g (2%)
5. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted brown sugar cinnamon - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.4 mg (39%)417 kcal (21%)69 g (53%)13.8 g (21%)4.6 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   2.7 mg (19%) 208.5 kcal (10%) 34.5 g (27%) 6.9 g (11%) 2.3 g (4%)
6. KELLOGG'S, POP-TARTS, Frosted Confetti Cake Toaster Pastries - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.1 mg (36%)375 kcal (19%)73 g (56%)7.4 g (11%)4.4 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   2.55 mg (18%) 187.5 kcal (9%) 36.5 g (28%) 3.7 g (6%) 2.2 g (4%)
7. KELLOGG'S, POP-TARTS, Frosted Apple Strudel Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.9 mg (35%)395 kcal (20%)70.5 g (54%)10.8 g (17%)4.4 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   2.45 mg (18%) 197.5 kcal (10%) 35.25 g (27%) 5.4 g (8%) 2.2 g (4%)
8. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted strawberry - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.8 mg (34%)390 kcal (20%)71.7 g (55%)9.8 g (15%)4.1 g (7%)
  Typical Serving size of 1 pastry (or 52g):
   2.5 mg (18%) 202.8 kcal (10%) 37.28 g (29%) 5.1 g (8%) 2.13 g (4%)
9. KELLOGG'S, POP-TARTS, Frosted Wild Grape Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.8 mg (34%)390 kcal (20%)71.8 g (55%)9.8 g (15%)4.1 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   2.4 mg (17%) 195 kcal (10%) 35.9 g (28%) 4.9 g (8%) 2.05 g (4%)
10. KELLOGG'S, POP-TARTS, Frosted Orange Cream Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.6 mg (33%)401 kcal (20%)70.6 g (54%)11.5 g (18%)3.9 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   2.3 mg (16%) 200.5 kcal (10%) 35.3 g (27%) 5.75 g (9%) 1.95 g (3%)
11. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Ice Creme Sandwich Toaster Pastries - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.8 mg (27%)390 kcal (20%)69.4 g (53%)10.9 g (17%)4.6 g (8%)
  Typical Serving size of 1 pastry (or 48g):
   1.82 mg (13%) 187.2 kcal (9%) 33.31 g (26%) 5.23 g (8%) 2.21 g (4%)
12. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Strawberry Milkshake Toaster Pastries - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.8 mg (27%)397 kcal (20%)70 g (54%)11.3 g (17%)4 g (7%)
  Typical Serving size of 1 pastry (or 48g):
   1.82 mg (13%) 190.56 kcal (10%) 33.6 g (26%) 5.42 g (8%) 1.92 g (3%)
13. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Vanilla Milkshake Toaster Pastries - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.8 mg (27%)398 kcal (20%)70.1 g (54%)11.3 g (17%)4 g (7%)
  Typical Serving size of 1 pastry (or 48g):
   1.82 mg (13%) 191.04 kcal (10%) 33.65 g (26%) 5.42 g (8%) 1.92 g (3%)
14. Toaster Pastries, KELLOGG, KELLOGG'S LOW FAT POP TARTS, Frosted brown sugar cinnamon - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)366 kcal (18%)73.7 g (57%)5.9 g (9%)4.7 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 183 kcal (9%) 36.85 g (28%) 2.95 g (5%) 2.35 g (4%)
15. 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%)
16. Toaster Pastries, KELLOGG, KELLOGG'S LOW FAT POP TARTS, Frosted strawberry - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)363 kcal (18%)74.4 g (57%)5.4 g (8%)4.2 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 181.5 kcal (9%) 37.2 g (29%) 2.7 g (4%) 2.1 g (4%)
17. KELLOGG'S, POP-TARTS, Ice Cream Shoppe Frosted Rainbow Chip 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%)400 kcal (20%)70.8 g (54%)11.2 g (17%)4 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 200 kcal (10%) 35.4 g (27%) 5.6 g (9%) 2 g (4%)
18. KELLOGG'S, POP-TARTS, Frosted Blueberry Muffin Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)397 kcal (20%)70.9 g (55%)10.9 g (17%)4 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 198.5 kcal (10%) 35.45 g (27%) 5.45 g (8%) 2 g (4%)
19. KELLOGG'S, POP-TARTS, Chocolate Chip Cookie Dough 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%)387 kcal (19%)69.4 g (53%)10.5 g (16%)4.5 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 193.5 kcal (10%) 34.7 g (27%) 5.25 g (8%) 2.25 g (4%)
20. KELLOGG'S, POP-TARTS, Frosted Cinnamon Roll Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)416 kcal (21%)67.8 g (52%)14.1 g (22%)4.7 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 208 kcal (10%) 33.9 g (26%) 7.05 g (11%) 2.35 g (4%)
21. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Brown sugar cinnamon - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)438 kcal (22%)64.4 g (50%)18.4 g (28%)5.4 g (10%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 219 kcal (11%) 32.2 g (25%) 9.2 g (14%) 2.7 g (5%)
22. KELLOGG'S, POP-TARTS, Gingerbread 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%)393 kcal (20%)70.8 g (54%)10.5 g (16%)4.1 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 196.5 kcal (10%) 35.4 g (27%) 5.25 g (8%) 2.05 g (4%)
  Other serving sizes 1 package 2-count package (or 100g):
  3.6 mg (26%) 393 kcal (20%) 70.8 g (54%) 10.5 g (16%) 4.1 g (7%)
23. KELLOGG'S, POP-TARTS, Frosted Pumpkin Pie Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)394 kcal (20%)70.6 g (54%)10.5 g (16%)4.7 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 197 kcal (10%) 35.3 g (27%) 5.25 g (8%) 2.35 g (4%)
24. KELLOGG'S, POP-TARTS, Yum-azing Vanilla Milkshake 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%)398 kcal (20%)70.2 g (54%)11.3 g (17%)4.1 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 199 kcal (10%) 35.1 g (27%) 5.65 g (9%) 2.05 g (4%)
25. KELLOGG'S, POP-TARTS, Frosted Sugar Cookie 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%)393 kcal (20%)70.2 g (54%)10.6 g (16%)4.5 g (8%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 196.5 kcal (10%) 35.1 g (27%) 5.3 g (8%) 2.25 g (4%)
  Other serving sizes 1 package 2 pack (or 100g):
  3.6 mg (26%) 393 kcal (20%) 70.2 g (54%) 10.6 g (16%) 4.5 g (8%)
26. KELLOGG'S, POP-TARTS, Frosted Waffle Cone 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%)373 kcal (19%)74.3 g (57%)6.8 g (10%)3.9 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 186.5 kcal (9%) 37.15 g (29%) 3.4 g (5%) 1.95 g (3%)
27. KELLOGG'S, POP-TARTS, Frosted Wild Fruit Fusion Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)391 kcal (20%)72.3 g (56%)9.7 g (15%)3.9 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 195.5 kcal (10%) 36.15 g (28%) 4.85 g (7%) 1.95 g (3%)
28. KELLOGG'S, POP-TARTS, Frosted Wild Strawberry Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.6 mg (26%)391 kcal (20%)72.1 g (55%)9.7 g (15%)3.9 g (7%)
  Typical Serving size of 1 pastry (or 50g):
   1.8 mg (13%) 195.5 kcal (10%) 36.05 g (28%) 4.85 g (7%) 1.95 g (3%)
29. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)408 kcal (20%)68.38 g (53%)13.3 g (20%)4.6 g (8%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 212.16 kcal (11%) 35.56 g (27%) 6.92 g (11%) 2.39 g (4%)
30. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted blueberry - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)391 kcal (20%)71.77 g (55%)10 g (15%)4.6 g (8%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 203.32 kcal (10%) 37.32 g (29%) 5.2 g (8%) 2.39 g (4%)
31. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted cherry - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)393 kcal (20%)71.96 g (55%)10.2 g (16%)4.2 g (8%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 204.36 kcal (10%) 37.42 g (29%) 5.3 g (8%) 2.18 g (4%)
32. 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%)
33. KELLOGG'S, POP-TARTS, Frosted Spring Berry Toaster Pastries - Iron
  Nutritional Value : 13 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)390 kcal (20%)72.3 g (56%)9.6 g (15%)4 g (7%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 202.8 kcal (10%) 37.6 g (29%) 4.99 g (8%) 2.08 g (4%)
34. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Frosted raspberry - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)395 kcal (20%)71.54 g (55%)10.6 g (16%)4.2 g (8%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 205.4 kcal (10%) 37.2 g (29%) 5.51 g (8%) 2.18 g (4%)
35. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, S'mores - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)392 kcal (20%)69.6 g (54%)10.5 g (16%)6.2 g (11%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 203.84 kcal (10%) 36.19 g (28%) 5.46 g (8%) 3.22 g (6%)
36. Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Strawberry - Iron
  Nutritional Value : 14 / 100     food group - Baked Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.5 mg (25%)394 kcal (20%)71 g (55%)10.5 g (16%)4.7 g (8%)
  Typical Serving size of 1 pastry (or 52g):
   1.82 mg (13%) 204.88 kcal (10%) 36.92 g (28%) 5.46 g (8%) 2.44 g (4%)






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