Welcome to the nutritional iron content in 48 different types of puddings, ranging from 3.87 mg to 0.01 mg per 100g. The basic type of puddings is Puddings, rice, dry mix, where the amount of iron in 100g is 1.79 mg.

1.79 mg of iron per 100g, from Puddings, rice, dry mix corresponds to 13% of the iron RDA. For a typical serving size of 1 package (or 106 g) the amount of Iron is 1.9 mg. This corresponds to an RDA percentage of 14%.

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

Top twenty puddings products high in iron

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

1. Puddings, chocolate flavor, low calorie, regular, dry mix : 3.87mg (28%RDA)
2. Puddings, chocolate flavor, low calorie, instant, dry mix : 3.11mg (22%RDA)
3. Puddings, chocolate, dry mix, regular : 1.82mg (13%RDA)
4. Puddings, rice, dry mix : 1.79mg (13%RDA)
5. Puddings, chocolate, ready-to-eat, fat free : 1.69mg (12%RDA)
6. Puddings, chocolate, dry mix, instant : 1.29mg (9%RDA)
7. Puddings, chocolate, ready-to-eat : 1.27mg (9%RDA)
8. Puddings, coconut cream, dry mix, instant : 0.72mg (5%RDA)
9. Puddings, coconut cream, dry mix, regular : 0.57mg (4%RDA)
10. Puddings, chocolate, dry mix, instant, prepared with 2% milk : 0.4mg (3%RDA)
11. Puddings, all flavors except chocolate, low calorie, instant, dry mix : 0.38mg (3%RDA)
12. Puddings, rice, dry mix, prepared with whole milk : 0.37mg (3%RDA)
13. Puddings, rice, dry mix, prepared with 2% milk : 0.37mg (3%RDA)
14. Puddings, vanilla, ready-to-eat, fat free : 0.36mg (3%RDA)
15. Puddings, chocolate, dry mix, regular, prepared with whole milk : 0.34mg (2%RDA)
16. Puddings, chocolate, dry mix, regular, prepared with 2% milk : 0.34mg (2%RDA)
17. Puddings, chocolate, dry mix, instant, prepared with whole milk : 0.29mg (2%RDA)
18. Puddings, coconut cream, dry mix, regular, prepared with 2% milk : 0.2mg (1%RDA)
19. Puddings, coconut cream, dry mix, regular, prepared with whole milk : 0.2mg (1%RDA)
20. Puddings, lemon, dry mix, regular : 0.17mg (1%RDA)

Following on from the twenty top puddings items or products containing iron we have a more comprehensive break down of Puddings, rice, dry mix, and the highest item containing iron which is Puddings, chocolate flavor, low calorie, regular, dry mix. 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 48 types of puddings.

At the bottom of the page is the full list for the 48 different types of puddings based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in puddings.

Puddings, rice, dry mix - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Puddings, rice, dry mix 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 376 kcal (19% RDA), the amount of Protein is 2.7 g (5% RDA), the amount of Fat is 0.1 g and the amount of Carbohydrate is 91.2 g (70% 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 puddings.

iron and nutrition facts in puddings per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Puddings, rice, dry mix has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Puddings, rice, dry mix; 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 puddings 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 Puddings, rice, dry mix, in 100g contains 1.79 mg of iron. As a percentage of the RDA this is 13 %. Therefore, spinach has 0.91 mg more iron than Puddings, rice, dry mix. In terms of iron percentage this is 51 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Puddings, rice, dry mix 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 puddings, is Puddings, chocolate flavor, low calorie, regular, dry mix with 3.87 mg of iron per 100g. Comparing spinach with Puddings, chocolate flavor, low calorie, regular, dry mix; Puddings, chocolate flavor, low calorie, regular, dry mix has 1.17 mg more iron than spinach. In terms of iron percentage this is 43 % more iron.

Amount of iron per 100 Calories

100 calories of puddings, rice, dry mix is a serving size of 0.27 g, and the amount of Iron is 0.48 mg (3.46% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.72 g (1.33% RDA), Fat 0.03 g (0% RDA), Carbohydrate 24.26 g (18.62% 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 puddings per 100 calories

Content per Typical Serving Size 1 package (or 106 g)

For the food Puddings, rice, dry mix the typical serving size is 1 package (or 106 g) which contains 1.9 mg of Iron. The iron percentage of the recommended daily value for this serving is 14 %.

To give 100% of the RDA, 7.1 servings of the typical serving size 1 package (or 106 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 398.56 kcal, the Protein content is 2.86 g, the Fat content is 0.11 g and the Carbohydrate content is 96.67 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 puddings

Macronutrients in Puddings, rice, dry mix


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 package or 106 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 10.9 (kcal).The number of calories from Fat is 0.9 (kcal).The total calories from carbohydrate is 386.7 (kcal).iron, calories and nutritional content in puddings

Milligrams of iron in puddings (per 100g)

This list of 48 types of puddings, is brought to you by www.dietandfitnesstoday.com and ranges from Puddings, chocolate flavor, low calorie, regular, dry mix through to Puddings, vanilla, dry mix, instant 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 puddings.

The list below gives the total iron content in the 48 items from the general description 'puddings' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 48 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.

puddings iron per 100g

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

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

Average Content for puddings

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of puddings, based on the list below of 48 different items under the general description of puddings, is 0.46 mg of iron. This average value corresponds to 3.29 % 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 221.48 kcal, the average amount of Protein is 2.14 g, the average amount of Fat is 2.40 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Puddings, banana, dry mix, instant which in 100g contains 0.12 mg of Iron. This corresponds to 1 % of the recommended daily allowance. For this serving the amount of Calories is 367 kcal, the amount of Protein is 0 g, the amount of Fat is 0.6 g and the amount of Carbohydrate is 92.7 g.

Highest iron Content per 100g

Using the list below for the 48 different puddings nutrition entries in our database, the highest amount of iron is found in Puddings, chocolate flavor, low calorie, regular, dry mix which contains 3.87 mg of iron per 100g. The associated percentage of RDA is 28 %. For this 100g serving the Calories content is 365 kcal, the Protein content is 10.08 g, the Fat content is 3 g, the Carbohydrate content is 74.42 g. chart to show highest iron in puddings per 100g

The lowest amount of iron in 100g is in Puddings, vanilla, dry mix, instant which contains 0.01 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 377 kcal, the amount of Protein is 0 g, the amount of Fat is 0.6 g, the amount of Carbohydrate is 92.9 g.

The difference between the highest and lowest values gives a iron range of 3.86 mg per 100g. The range for the other nutrients are as follows; 12 kcal for Calories, 10.08 g for Protein, 2.4 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 Puddings, rice, dry mix contains 1.79 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 Puddings, chocolate, ready-to-eat, fat free which contains 1.91 mg in 1 serving 4 oz (or 113 g). The percentage of the recommended daily value for this serving is 14 %. For this serving the Calories content is 105.09 kcal, the Protein content is 2.18 g, the Fat content is 0.34 g and the Carbohydrate content is 23.58 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 content in foods.


Puddings List, iron Content per 100g

1. Puddings, chocolate flavor, low calorie, regular, dry mix - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  3.87 mg (28%)365 kcal (18%)74.42 g (57%)3 g (5%)10.08 g (18%)
  Typical Serving size of 1 serving (or 9.9g):
   0.38 mg (3%) 36.14 kcal (2%) 7.37 g (6%) 0.3 g (0%) 1 g (2%)
  Other serving sizes 1 package (or 40g):
  1.55 mg (11%) 146 kcal (7%) 29.77 g (23%) 1.2 g (2%) 4.03 g (7%)
2. Puddings, chocolate flavor, low calorie, instant, dry mix - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.11 mg (22%)356 kcal (18%)78.2 g (60%)2.4 g (4%)5.3 g (9%)
  Typical Serving size of 1 serving (or 9.9g):
   0.31 mg (2%) 35.24 kcal (2%) 7.74 g (6%) 0.24 g (0%) 0.52 g (1%)
  Other serving sizes 1 package 1.4 oz box and 4 servings (or 40g):
  1.24 mg (9%) 142.4 kcal (7%) 31.28 g (24%) 0.96 g (1%) 2.12 g (4%)
3. Puddings, chocolate, dry mix, regular - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.82 mg (13%)362 kcal (18%)89.3 g (69%)2.1 g (3%)2.6 g (5%)
  Typical Serving size of 1 package (3.5 oz) (or 99g):
   1.8 mg (13%) 358.38 kcal (18%) 88.41 g (68%) 2.08 g (3%) 2.57 g (5%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 25g):
  0.46 mg (3%) 90.5 kcal (5%) 22.33 g (17%) 0.53 g (1%) 0.65 g (1%)
4. Puddings, rice, dry mix - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.79 mg (13%)376 kcal (19%)91.2 g (70%)0.1 g (0%)2.7 g (5%)
  Typical Serving size of 1 package (or 106g):
   1.9 mg (14%) 398.56 kcal (20%) 96.67 g (74%) 0.11 g (0%) 2.86 g (5%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 27g):
  0.48 mg (3%) 101.52 kcal (5%) 24.62 g (19%) 0.03 g (0%) 0.73 g (1%)
5. Puddings, chocolate, ready-to-eat, fat free - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.69 mg (12%)93 kcal (5%)20.87 g (16%)0.3 g (0%)1.93 g (3%)
  Typical Serving size of 1 serving 4 oz (or 113g):
   1.91 mg (14%) 105.09 kcal (5%) 23.58 g (18%) 0.34 g (1%) 2.18 g (4%)
6. Puddings, chocolate, dry mix, instant - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.29 mg (9%)378 kcal (19%)87.9 g (68%)1.9 g (3%)2.3 g (4%)
  Typical Serving size of 1 package (3.5 oz) (or 99g):
   1.28 mg (9%) 374.22 kcal (19%) 87.02 g (67%) 1.88 g (3%) 2.28 g (4%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 25g):
  0.32 mg (2%) 94.5 kcal (5%) 21.98 g (17%) 0.48 g (1%) 0.58 g (1%)
7. Puddings, chocolate, ready-to-eat - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.27 mg (9%)142 kcal (7%)23.01 g (18%)4.6 g (7%)2.09 g (4%)
  Typical Serving size of 1 oz (or 28.35g):
   0.36 mg (3%) 40.26 kcal (2%) 6.52 g (5%) 1.3 g (2%) 0.59 g (1%)
  Other serving sizes 1 container refrigerated and 4 oz container (or 108g):
  1.37 mg (10%) 153.36 kcal (8%) 24.85 g (19%) 4.97 g (8%) 2.26 g (4%)
  Other serving sizes 1 container shelf stable and 3.5 oz container (or 98g):
  1.24 mg (9%) 139.16 kcal (7%) 22.55 g (17%) 4.51 g (7%) 2.05 g (4%)
8. Puddings, coconut cream, dry mix, instant - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.72 mg (5%)415 kcal (21%)83.5 g (64%)10 g (15%)0.9 g (2%)
  Typical Serving size of 1 package (3.5 oz) (or 99g):
   0.71 mg (5%) 410.85 kcal (21%) 82.67 g (64%) 9.9 g (15%) 0.89 g (2%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 25g):
  0.18 mg (1%) 103.75 kcal (5%) 20.88 g (16%) 2.5 g (4%) 0.23 g (0%)
9. Puddings, coconut cream, dry mix, regular - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.57 mg (4%)434 kcal (22%)81.84 g (63%)11.36 g (17%)1 g (2%)
  Typical Serving size of 1 package (3.12 oz) (or 88g):
   0.5 mg (4%) 381.92 kcal (19%) 72.02 g (55%) 10 g (15%) 0.88 g (2%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 25g):
  0.14 mg (1%) 108.5 kcal (5%) 20.46 g (16%) 2.84 g (4%) 0.25 g (0%)
10. Puddings, chocolate, dry mix, instant, prepared with 2% milk - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.4 mg (3%)105 kcal (5%)18.89 g (15%)1.92 g (3%)3.15 g (6%)
  Typical Serving size of .5 cup From 19211 (or 142g):
   0.57 mg (4%) 149.1 kcal (7%) 26.82 g (21%) 2.73 g (4%) 4.47 g (8%)
11. Puddings, all flavors except chocolate, low calorie, instant, dry mix - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.38 mg (3%)350 kcal (18%)84.66 g (65%)0.9 g (1%)0.81 g (1%)
  Typical Serving size of 1 serving (or 8g):
   0.03 mg (0%) 28 kcal (1%) 6.77 g (5%) 0.07 g (0%) 0.06 g (0%)
  Other serving sizes 1 package 4 servings (or 32g):
  0.12 mg (1%) 112 kcal (6%) 27.09 g (21%) 0.29 g (0%) 0.26 g (0%)
12. Puddings, rice, dry mix, prepared with whole milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.37 mg (3%)121 kcal (6%)20.68 g (16%)2.82 g (4%)3.25 g (6%)
  Typical Serving size of .5 cup (or 128g):
   0.47 mg (3%) 154.88 kcal (8%) 26.47 g (20%) 3.61 g (6%) 4.16 g (7%)
13. Puddings, rice, dry mix, prepared with 2% milk - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.37 mg (3%)111 kcal (6%)20.81 g (16%)1.63 g (3%)3.29 g (6%)
  Typical Serving size of .5 cup (or 128g):
   0.47 mg (3%) 142.08 kcal (7%) 26.64 g (20%) 2.09 g (3%) 4.21 g (8%)
14. Puddings, vanilla, ready-to-eat, fat free - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.36 mg (3%)89 kcal (4%)20.16 g (16%)0 g (0%)2.02 g (4%)
  Typical Serving size of 1 serving 3.5 oz shelf stable (or 99g):
   0.36 mg (3%) 88.11 kcal (4%) 19.96 g (15%) 0 g (0%) 2 g (4%)
15. Puddings, chocolate, dry mix, regular, prepared with whole milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.34 mg (2%)120 kcal (6%)19.64 g (15%)3.15 g (5%)3.16 g (6%)
  Typical Serving size of .5 cup (or 142g):
   0.48 mg (3%) 170.4 kcal (9%) 27.89 g (21%) 4.47 g (7%) 4.49 g (8%)
  Other serving sizes 1 package yield (2 cups) (or 570g):
  1.94 mg (14%) 684 kcal (34%) 111.95 g (86%) 17.96 g (28%) 18.01 g (32%)
16. Puddings, chocolate, dry mix, regular, prepared with 2% milk - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.34 mg (2%)111 kcal (6%)19.76 g (15%)2.06 g (3%)3.28 g (6%)
  Typical Serving size of .5 cup (or 128g):
   0.44 mg (3%) 142.08 kcal (7%) 25.29 g (19%) 2.64 g (4%) 4.2 g (8%)
17. Puddings, chocolate, dry mix, instant, prepared with whole milk - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.29 mg (2%)111 kcal (6%)18.8 g (14%)3.1 g (5%)3.1 g (6%)
  Typical Serving size of .5 cup (or 147g):
   0.43 mg (3%) 163.17 kcal (8%) 27.64 g (21%) 4.56 g (7%) 4.56 g (8%)
  Other serving sizes 1 package yield (2 cups) (or 587g):
  1.7 mg (12%) 651.57 kcal (33%) 110.36 g (85%) 18.2 g (28%) 18.2 g (33%)
18. Puddings, coconut cream, dry mix, regular, prepared with 2% milk - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)104 kcal (5%)17.8 g (14%)2.5 g (4%)3.1 g (6%)
  Typical Serving size of .5 cup (or 140g):
   0.28 mg (2%) 145.6 kcal (7%) 24.92 g (19%) 3.5 g (5%) 4.34 g (8%)
  Other serving sizes 1 package yield (2 cups) (or 559g):
  1.12 mg (8%) 581.36 kcal (29%) 99.5 g (77%) 13.98 g (22%) 17.33 g (31%)
19. Puddings, coconut cream, dry mix, regular, prepared with whole milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)114 kcal (6%)17.7 g (14%)3.8 g (6%)3 g (5%)
  Typical Serving size of .5 cup (or 140g):
   0.28 mg (2%) 159.6 kcal (8%) 24.78 g (19%) 5.32 g (8%) 4.2 g (8%)
  Other serving sizes 1 package yield (2 cups) (or 559g):
  1.12 mg (8%) 637.26 kcal (32%) 98.94 g (76%) 21.24 g (33%) 16.77 g (30%)
20. Puddings, lemon, dry mix, regular - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.17 mg (1%)363 kcal (18%)91.8 g (71%)0.5 g (1%)0.1 g (0%)
  Typical Serving size of 1 package (3 oz) (or 85g):
   0.14 mg (1%) 308.55 kcal (15%) 78.03 g (60%) 0.43 g (1%) 0.09 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 21g):
  0.04 mg (0%) 76.23 kcal (4%) 19.28 g (15%) 0.11 g (0%) 0.02 g (0%)
21. Puddings, lemon, dry mix, regular, with added oil, potassium, sodium - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.17 mg (1%)366 kcal (18%)90.3 g (69%)1.5 g (2%)0.1 g (0%)
  Typical Serving size of 1 package (3 oz) (or 85g):
   0.14 mg (1%) 311.1 kcal (16%) 76.76 g (59%) 1.28 g (2%) 0.09 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 21g):
  0.04 mg (0%) 76.86 kcal (4%) 18.96 g (15%) 0.32 g (0%) 0.02 g (0%)
22. Puddings, coconut cream, dry mix, instant, prepared with 2% milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.15 mg (1%)107 kcal (5%)19.2 g (15%)2.3 g (4%)2.9 g (5%)
  Typical Serving size of .5 cup (or 147g):
   0.22 mg (2%) 157.29 kcal (8%) 28.22 g (22%) 3.38 g (5%) 4.26 g (8%)
  Other serving sizes 1 package yield (2 cups) (or 587g):
  0.88 mg (6%) 628.09 kcal (31%) 112.7 g (87%) 13.5 g (21%) 17.02 g (30%)
23. Puddings, coconut cream, dry mix, instant, prepared with whole milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.15 mg (1%)117 kcal (6%)19.1 g (15%)3.5 g (5%)2.9 g (5%)
  Typical Serving size of .5 cup (or 147g):
   0.22 mg (2%) 171.99 kcal (9%) 28.08 g (22%) 5.15 g (8%) 4.26 g (8%)
  Other serving sizes 1 package yield (2 cups) (or 587g):
  0.88 mg (6%) 686.79 kcal (34%) 112.12 g (86%) 20.55 g (32%) 17.02 g (30%)
24. Puddings, tapioca, dry mix - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.12 mg (1%)369 kcal (18%)94.3 g (73%)0.1 g (0%)0.1 g (0%)
  Typical Serving size of 1 package (3.5 oz) (or 92g):
   0.11 mg (1%) 339.48 kcal (17%) 86.76 g (67%) 0.09 g (0%) 0.09 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 23g):
  0.03 mg (0%) 84.87 kcal (4%) 21.69 g (17%) 0.02 g (0%) 0.02 g (0%)
25. Puddings, banana, dry mix, instant - Iron
  Nutritional Value : 12 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.12 mg (1%)367 kcal (18%)92.7 g (71%)0.6 g (1%)0 g (0%)
  Typical Serving size of 1 package (3.5 oz) (or 99g):
   0.12 mg (1%) 363.33 kcal (18%) 91.77 g (71%) 0.59 g (1%) 0 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 25g):
  0.03 mg (0%) 91.75 kcal (5%) 23.18 g (18%) 0.15 g (0%) 0 g (0%)
26. Puddings, banana, dry mix, instant, with added oil - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.12 mg (1%)386 kcal (19%)89 g (68%)4.4 g (7%)0 g (0%)
  Typical Serving size of 1 package (3.5 oz) (or 99g):
   0.12 mg (1%) 382.14 kcal (19%) 88.11 g (68%) 4.36 g (7%) 0 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 25g):
  0.03 mg (0%) 96.5 kcal (5%) 22.25 g (17%) 1.1 g (2%) 0 g (0%)
27. Puddings, tapioca, dry mix, with no added salt - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.12 mg (1%)369 kcal (18%)94.3 g (73%)0.1 g (0%)0.1 g (0%)
  Typical Serving size of 1 package (3.5 oz) (or 92g):
   0.11 mg (1%) 339.48 kcal (17%) 86.76 g (67%) 0.09 g (0%) 0.09 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 23g):
  0.03 mg (0%) 84.87 kcal (4%) 21.69 g (17%) 0.02 g (0%) 0.02 g (0%)
28. Puddings, rice, ready-to-eat - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.11 mg (1%)118 kcal (6%)19.4 g (15%)2.65 g (4%)3.53 g (6%)
  Typical Serving size of 1 oz (or 28.35g):
   0.03 mg (0%) 33.45 kcal (2%) 5.5 g (4%) 0.75 g (1%) 1 g (2%)
  Other serving sizes 1 serving 4 oz refrigerated (or 113g):
  0.12 mg (1%) 133.34 kcal (7%) 21.92 g (17%) 2.99 g (5%) 3.99 g (7%)
  Other serving sizes 1 serving 3.5 oz shelf stable (or 99g):
  0.11 mg (1%) 116.82 kcal (6%) 19.21 g (15%) 2.62 g (4%) 3.49 g (6%)
29. Puddings, tapioca, ready-to-eat - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.11 mg (1%)130 kcal (7%)21.69 g (17%)3.88 g (6%)1.95 g (3%)
  Typical Serving size of 1 oz (or 28.35g):
   0.03 mg (0%) 36.86 kcal (2%) 6.15 g (5%) 1.1 g (2%) 0.55 g (1%)
  Other serving sizes 1 container refrigerated 4 oz (or 110g):
  0.12 mg (1%) 143 kcal (7%) 23.86 g (18%) 4.27 g (7%) 2.15 g (4%)
  Other serving sizes 1 container shelf stable 3.5 oz (or 97g):
  0.11 mg (1%) 126.1 kcal (6%) 21.04 g (16%) 3.76 g (6%) 1.89 g (3%)
30. Puddings, tapioca, ready-to-eat, fat free - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.11 mg (1%)94 kcal (5%)21.31 g (16%)0.35 g (1%)1.44 g (3%)
  Typical Serving size of 1 container refrigerated 4 oz (or 112g):
   0.12 mg (1%) 105.28 kcal (5%) 23.87 g (18%) 0.39 g (1%) 1.61 g (3%)
31. Puddings, vanilla, ready-to-eat - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.09 mg (1%)130 kcal (7%)22.6 g (17%)3.78 g (6%)1.45 g (3%)
  Typical Serving size of 1 oz (or 28.35g):
   0.03 mg (0%) 36.86 kcal (2%) 6.41 g (5%) 1.07 g (2%) 0.41 g (1%)
  Other serving sizes 1 container refrigerated 4 oz (or 110g):
  0.1 mg (1%) 143 kcal (7%) 24.86 g (19%) 4.16 g (6%) 1.6 g (3%)
  Other serving sizes 1 container shelf stable 3.5 oz (or 97g):
  0.09 mg (1%) 126.1 kcal (6%) 21.92 g (17%) 3.67 g (6%) 1.41 g (3%)
32. Puddings, vanilla, dry mix, regular - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.08 mg (1%)379 kcal (19%)93.5 g (72%)0.4 g (1%)0.3 g (1%)
  Typical Serving size of 1 package (3.12 oz) (or 88g):
   0.07 mg (1%) 333.52 kcal (17%) 82.28 g (63%) 0.35 g (1%) 0.26 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 22g):
  0.02 mg (0%) 83.38 kcal (4%) 20.57 g (16%) 0.09 g (0%) 0.07 g (0%)
33. Puddings, lemon, dry mix, instant - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.08 mg (1%)378 kcal (19%)95.4 g (73%)0.7 g (1%)0 g (0%)
  Typical Serving size of 1 package (3.5 oz) (or 99g):
   0.08 mg (1%) 374.22 kcal (19%) 94.45 g (73%) 0.69 g (1%) 0 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 25g):
  0.02 mg (0%) 94.5 kcal (5%) 23.85 g (18%) 0.18 g (0%) 0 g (0%)
34. Puddings, vanilla, dry mix, instant, prepared with whole milk - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.07 mg (1%)114 kcal (6%)19.7 g (15%)2.9 g (4%)2.7 g (5%)
  Typical Serving size of .5 cup (or 142g):
   0.1 mg (1%) 161.88 kcal (8%) 27.97 g (22%) 4.12 g (6%) 3.83 g (7%)
  Other serving sizes 1 package yield (2 cups) (or 569g):
  0.4 mg (3%) 648.66 kcal (32%) 112.09 g (86%) 16.5 g (25%) 15.36 g (27%)
35. Puddings, banana, dry mix, instant, prepared with 2% milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.06 mg (0%)105 kcal (5%)19.74 g (15%)1.7 g (3%)2.76 g (5%)
  Typical Serving size of .5 cup From 19191 (or 147g):
   0.09 mg (1%) 154.35 kcal (8%) 29.02 g (22%) 2.5 g (4%) 4.06 g (7%)
36. Puddings, tapioca, dry mix, prepared with whole milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.06 mg (0%)115 kcal (6%)19.43 g (15%)2.89 g (4%)2.84 g (5%)
  Typical Serving size of .5 cup (or 128g):
   0.08 mg (1%) 147.2 kcal (7%) 24.87 g (19%) 3.7 g (6%) 3.64 g (7%)
37. Puddings, lemon, dry mix, instant, prepared with 2% milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.06 mg (0%)107 kcal (5%)20.2 g (16%)1.71 g (3%)2.76 g (5%)
  Typical Serving size of 1 serving (or 8g):
   0 mg (0%) 8.56 kcal (0%) 1.62 g (1%) 0.14 g (0%) 0.22 g (0%)
  Other serving sizes 1 package (or 32g):
  0.02 mg (0%) 34.24 kcal (2%) 6.46 g (5%) 0.55 g (1%) 0.88 g (2%)
38. Puddings, tapioca, dry mix, prepared with 2% milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.06 mg (0%)105 kcal (5%)19.56 g (15%)1.67 g (3%)2.88 g (5%)
  Typical Serving size of .5 cup (or 128g):
   0.08 mg (1%) 134.4 kcal (7%) 25.04 g (19%) 2.14 g (3%) 3.69 g (7%)
39. Puddings, vanilla, dry mix, regular, prepared with 2% milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.06 mg (0%)101 kcal (5%)18.53 g (14%)1.73 g (3%)2.94 g (5%)
  Typical Serving size of .5 cup (or 128g):
   0.08 mg (1%) 129.28 kcal (6%) 23.72 g (18%) 2.21 g (3%) 3.76 g (7%)
40. Puddings, lemon, dry mix, instant, prepared with whole milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.06 mg (0%)115 kcal (6%)20.1 g (15%)2.9 g (4%)2.7 g (5%)
  Typical Serving size of .5 cup (or 147g):
   0.09 mg (1%) 169.05 kcal (8%) 29.55 g (23%) 4.26 g (7%) 3.97 g (7%)
  Other serving sizes 1 package yield (2 cups) (or 587g):
  0.35 mg (3%) 675.05 kcal (34%) 117.99 g (91%) 17.02 g (26%) 15.85 g (28%)
41. Puddings, banana, dry mix, regular, prepared with 2% milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.05 mg (0%)101 kcal (5%)18.43 g (14%)1.73 g (3%)2.9 g (5%)
  Typical Serving size of .5 cup From 19211 (or 142g):
   0.07 mg (1%) 143.42 kcal (7%) 26.17 g (20%) 2.46 g (4%) 4.12 g (7%)
42. Puddings, banana, dry mix, instant, prepared with whole milk - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.05 mg (0%)115 kcal (6%)19.76 g (15%)2.8 g (4%)2.62 g (5%)
  Typical Serving size of .5 cup (or 127g):
   0.06 mg (0%) 146.05 kcal (7%) 25.1 g (19%) 3.56 g (5%) 3.33 g (6%)
43. Puddings, banana, dry mix, regular - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.05 mg (0%)366 kcal (18%)93 g (72%)0.4 g (1%)0 g (0%)
  Typical Serving size of 1 package (3.12 oz) (or 88g):
   0.04 mg (0%) 322.08 kcal (16%) 81.84 g (63%) 0.35 g (1%) 0 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 22g):
  0.01 mg (0%) 80.52 kcal (4%) 20.46 g (16%) 0.09 g (0%) 0 g (0%)
44. Puddings, banana, dry mix, regular, with added oil - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.05 mg (0%)387 kcal (19%)88.4 g (68%)5 g (8%)0 g (0%)
  Typical Serving size of 1 package (3.12 oz) (or 88g):
   0.04 mg (0%) 340.56 kcal (17%) 77.79 g (60%) 4.4 g (7%) 0 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 22g):
  0.01 mg (0%) 85.14 kcal (4%) 19.45 g (15%) 1.1 g (2%) 0 g (0%)
45. Puddings, vanilla, dry mix, regular, with added oil - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.05 mg (0%)369 kcal (18%)92.4 g (71%)1.1 g (2%)0.3 g (1%)
  Typical Serving size of 1 package (3.12 oz) (or 88g):
   0.04 mg (0%) 324.72 kcal (16%) 81.31 g (63%) 0.97 g (1%) 0.26 g (0%)
  Other serving sizes 1 portion and amount to make 1/2 cup (or 22g):
  0.01 mg (0%) 81.18 kcal (4%) 20.33 g (16%) 0.24 g (0%) 0.07 g (0%)
46. Puddings, vanilla, dry mix, regular, prepared with whole milk - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.04 mg (0%)113 kcal (6%)18.92 g (15%)2.9 g (4%)2.8 g (5%)
  Typical Serving size of .5 cup (or 140g):
   0.06 mg (0%) 158.2 kcal (8%) 26.49 g (20%) 4.06 g (6%) 3.92 g (7%)
  Other serving sizes 1 package yield (2 cups) (or 559g):
  0.22 mg (2%) 631.67 kcal (32%) 105.76 g (81%) 16.21 g (25%) 15.65 g (28%)
47. Puddings, banana, dry mix, regular, prepared with whole milk - Iron
  Nutritional Value : 13 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.04 mg (0%)111 kcal (6%)18.44 g (14%)2.89 g (4%)2.74 g (5%)
  Typical Serving size of .5 cup (or 127g):
   0.05 mg (0%) 140.97 kcal (7%) 23.42 g (18%) 3.67 g (6%) 3.48 g (6%)
48. Puddings, vanilla, dry mix, instant - Iron
  Nutritional Value : 12 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.01 mg (0%)377 kcal (19%)92.9 g (71%)0.6 g (1%)0 g (0%)
  Typical Serving size of 1 package (3.5 oz) (or 99g):
   0.01 mg (0%) 373.23 kcal (19%) 91.97 g (71%) 0.59 g (1%) 0 g (0%)






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