Amount of Iron in Puddings

Welcome to the nutritional iron content in 49 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 1.000 package (or 106.00 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 : 0.40mg (3%RDA)
11. Puddings, all flavors except chocolate, low calorie, instant, dry mix : 0.38mg (3%RDA)
12. Puddings, rice, dry mix, prepared with 2% milk : 0.37mg (3%RDA)
13. Puddings, rice, dry mix, prepared with whole 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 : 0.20mg (1%RDA)
19. Puddings, coconut cream, dry mix, regular, prepared with whole milk : 0.20mg (1%RDA)
20. Puddings, lemon, dry mix, regular, with added oil, potassium, sodium : 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 49 types of puddings.

At the bottom of the page is the full list for the 49 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 Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 376.00 kcal (19% RDA), the amount of Protein is 2.70 g (5% RDA), the amount of Total Fat is 0.10 g and the amount of Carbohydrate is 91.20 g (70% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in puddings.

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 14.00 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.

Amount of iron per 100 Calories

100 calories of puddings, rice, dry mix is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 package (or 106.00 g)

For the food Puddings, rice, dry mix the typical serving size is 1.000 package (or 106.00 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 1.000 package (or 106.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 398.56 kcal, the Protein content is 2.86 g, the Total 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.

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 1.000 package or 106.00 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 total calories from carbohydrate is 386.7 (kcal).

Milligrams of iron in puddings (per 100g)

This list of 49 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 49 items from the general description 'puddings' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 49 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.

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.

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

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 49 different items under the general description of puddings, is 0.45 mg of iron. This average value corresponds to 3.21 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 223.92 kcal, the average amount of Protein is 2.13 g, the average amount of Total Fat is 2.35 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 Energy is 367.00 kcal, the amount of Protein is 0.00 g, the amount of Total Fat is 0.60 g and the amount of Carbohydrate is 92.70 g.

Highest iron Content per 100g

Using the list below for the 49 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 Energy content is 365.00 kcal, the Protein content is 10.08 g, the Total Fat content is 3.00 g, the Carbohydrate content is 74.42 g.

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 Energy is 377.00 kcal, the amount of Protein is 0.00 g, the amount of Total Fat is 0.60 g, the amount of Carbohydrate is 92.90 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 Energy, 10.08 g for Protein, 2.4 g for Total 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 1.000 serving 4 oz (or 113.00 g). The percentage of the recommended daily value for this serving is 14 %. For this serving the Energy content is 105.09 kcal, the Protein content is 2.18 g, the Total 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 foods with iron.

Puddings List, iron Content per 100g 1. Puddings, chocolate flavor, low calorie, regular, dry mix - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   3.87 mg (28%) 365.00 kcal (18%) 74.42 g (57%) 3.00 g (5%) 10.08 g (18%)   Typical Serving size of 1.000 serving (or 9.90g):    0.38 mg (3%) 36.14 kcal (2%) 7.37 g (6%) 0.3 g (0%) 1 g (2%)   Other serving sizes 1.000 package (or 40.00g):   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 : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   3.11 mg (22%) 356.00 kcal (18%) 78.20 g (60%) 2.40 g (4%) 5.30 g (9%)   Typical Serving size of 1.000 serving (or 9.90g):    0.31 mg (2%) 35.24 kcal (2%) 7.74 g (6%) 0.24 g (0%) 0.52 g (1%)   Other serving sizes 1.000 package 1.4 oz box and 4 servings (or 40.00g):   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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.82 mg (13%) 362.00 kcal (18%) 89.30 g (69%) 2.10 g (3%) 2.60 g (5%)   Typical Serving size of 1.000 package (3.5 oz) (or 99.00g):    1.8 mg (13%) 358.38 kcal (18%) 88.41 g (68%) 2.08 g (3%) 2.57 g (5%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 25.00g):   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 : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.79 mg (13%) 376.00 kcal (19%) 91.20 g (70%) 0.10 g (0%) 2.70 g (5%)   Typical Serving size of 1.000 package (or 106.00g):    1.9 mg (14%) 398.56 kcal (20%) 96.67 g (74%) 0.11 g (0%) 2.86 g (5%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 27.00g):   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 : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.69 mg (12%) 93.00 kcal (5%) 20.87 g (16%) 0.30 g (0%) 1.93 g (3%)   Typical Serving size of 1.000 serving 4 oz (or 113.00g):    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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.29 mg (9%) 378.00 kcal (19%) 87.90 g (68%) 1.90 g (3%) 2.30 g (4%)   Typical Serving size of 1.000 package (3.5 oz) (or 99.00g):    1.28 mg (9%) 374.22 kcal (19%) 87.02 g (67%) 1.88 g (3%) 2.28 g (4%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 25.00g):   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 : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.27 mg (9%) 142.00 kcal (7%) 23.01 g (18%) 4.60 g (7%) 2.09 g (4%)   Typical Serving size of 1.000 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 1.000 container refrigerated and 4 oz (or 108.00g):   1.37 mg (10%) 153.36 kcal (8%) 24.85 g (19%) 4.97 g (8%) 2.26 g (4%)   Other serving sizes 1.000 container shelf stable and 3.5 oz (or 98.00g):   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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.72 mg (5%) 415.00 kcal (21%) 83.50 g (64%) 10.00 g (15%) 0.90 g (2%)   Typical Serving size of 1.000 package (3.5 oz) (or 99.00g):    0.71 mg (5%) 410.85 kcal (21%) 82.67 g (64%) 9.9 g (15%) 0.89 g (2%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 25.00g):   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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.57 mg (4%) 434.00 kcal (22%) 81.84 g (63%) 11.36 g (17%) 1.00 g (2%)   Typical Serving size of 1.000 package (3.12 oz) (or 88.00g):    0.5 mg (4%) 381.92 kcal (19%) 72.02 g (55%) 10 g (15%) 0.88 g (2%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 25.00g):   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 : 15.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.40 mg (3%) 105.00 kcal (5%) 18.89 g (15%) 1.92 g (3%) 3.15 g (6%)   Typical Serving size of 0.500 cup From 19211 (or 142.00g):    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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.38 mg (3%) 350.00 kcal (18%) 84.66 g (65%) 0.90 g (1%) 0.81 g (1%)   Typical Serving size of 1.000 serving (or 8.00g):    0.03 mg (0%) 28 kcal (1%) 6.77 g (5%) 0.07 g (0%) 0.06 g (0%)   Other serving sizes 1.000 package 4 servings (or 32.00g):   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 2% milk - Iron   Nutritional Value : 15.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.37 mg (3%) 111.00 kcal (6%) 20.81 g (16%) 1.63 g (3%) 3.29 g (6%)   Typical Serving size of 0.500 cup (or 128.00g):    0.47 mg (3%) 142.08 kcal (7%) 26.64 g (20%) 2.09 g (3%) 4.21 g (8%) 13. Puddings, rice, dry mix, prepared with whole milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.37 mg (3%) 121.00 kcal (6%) 20.68 g (16%) 2.82 g (4%) 3.25 g (6%)   Typical Serving size of 0.500 cup (or 128.00g):    0.47 mg (3%) 154.88 kcal (8%) 26.47 g (20%) 3.61 g (6%) 4.16 g (7%) 14. Puddings, vanilla, ready-to-eat, fat free - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.36 mg (3%) 89.00 kcal (4%) 20.16 g (16%) 0.00 g (0%) 2.02 g (4%)   Typical Serving size of 1.000 serving 3.5 oz shelf stable (or 99.00g):    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 : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.34 mg (2%) 120.00 kcal (6%) 19.64 g (15%) 3.15 g (5%) 3.16 g (6%)   Typical Serving size of 0.500 cup (or 142.00g):    0.48 mg (3%) 170.4 kcal (9%) 27.89 g (21%) 4.47 g (7%) 4.49 g (8%)   Other serving sizes 1.000 package yield (2 cups) (or 570.00g):   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 : 15.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.34 mg (2%) 111.00 kcal (6%) 19.76 g (15%) 2.06 g (3%) 3.28 g (6%)   Typical Serving size of 0.500 cup (or 128.00g):    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 : 15.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.29 mg (2%) 111.00 kcal (6%) 18.80 g (14%) 3.10 g (5%) 3.10 g (6%)   Typical Serving size of 0.500 cup (or 147.00g):    0.43 mg (3%) 163.17 kcal (8%) 27.64 g (21%) 4.56 g (7%) 4.56 g (8%)   Other serving sizes 1.000 package yield (2 cups) (or 587.00g):   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 : 15.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.20 mg (1%) 104.00 kcal (5%) 17.80 g (14%) 2.50 g (4%) 3.10 g (6%)   Typical Serving size of 0.500 cup (or 140.00g):    0.28 mg (2%) 145.6 kcal (7%) 24.92 g (19%) 3.5 g (5%) 4.34 g (8%)   Other serving sizes 1.000 package yield (2 cups) (or 559.00g):   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 : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.20 mg (1%) 114.00 kcal (6%) 17.70 g (14%) 3.80 g (6%) 3.00 g (5%)   Typical Serving size of 0.500 cup (or 140.00g):    0.28 mg (2%) 159.6 kcal (8%) 24.78 g (19%) 5.32 g (8%) 4.2 g (8%)   Other serving sizes 1.000 package yield (2 cups) (or 559.00g):   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, with added oil, potassium, sodium - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.17 mg (1%) 366.00 kcal (18%) 90.30 g (69%) 1.50 g (2%) 0.10 g (0%)   Typical Serving size of 1.000 package (3 oz) (or 85.00g):    0.14 mg (1%) 311.1 kcal (16%) 76.76 g (59%) 1.28 g (2%) 0.09 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 21.00g):   0.04 mg (0%) 76.86 kcal (4%) 18.96 g (15%) 0.32 g (0%) 0.02 g (0%) 21. Puddings, lemon, dry mix, regular - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.17 mg (1%) 363.00 kcal (18%) 91.80 g (71%) 0.50 g (1%) 0.10 g (0%)   Typical Serving size of 1.000 package (3 oz) (or 85.00g):    0.14 mg (1%) 308.55 kcal (15%) 78.03 g (60%) 0.43 g (1%) 0.09 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 21.00g):   0.04 mg (0%) 76.23 kcal (4%) 19.28 g (15%) 0.11 g (0%) 0.02 g (0%) 22. Puddings, coconut cream, dry mix, instant, prepared with whole milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.15 mg (1%) 117.00 kcal (6%) 19.10 g (15%) 3.50 g (5%) 2.90 g (5%)   Typical Serving size of 0.500 cup (or 147.00g):    0.22 mg (2%) 171.99 kcal (9%) 28.08 g (22%) 5.15 g (8%) 4.26 g (8%)   Other serving sizes 1.000 package yield (2 cups) (or 587.00g):   0.88 mg (6%) 686.79 kcal (34%) 112.12 g (86%) 20.55 g (32%) 17.02 g (30%) 23. Puddings, coconut cream, dry mix, instant, prepared with 2% milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.15 mg (1%) 107.00 kcal (5%) 19.20 g (15%) 2.30 g (4%) 2.90 g (5%)   Typical Serving size of 0.500 cup (or 147.00g):    0.22 mg (2%) 157.29 kcal (8%) 28.22 g (22%) 3.38 g (5%) 4.26 g (8%)   Other serving sizes 1.000 package yield (2 cups) (or 587.00g):   0.88 mg (6%) 628.09 kcal (31%) 112.7 g (87%) 13.5 g (21%) 17.02 g (30%) 24. Puddings, tapioca, dry mix - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.12 mg (1%) 369.00 kcal (18%) 94.30 g (73%) 0.10 g (0%) 0.10 g (0%)   Typical Serving size of 1.000 package (3.5 oz) (or 92.00g):    0.11 mg (1%) 339.48 kcal (17%) 86.76 g (67%) 0.09 g (0%) 0.09 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 23.00g):   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 : 12.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.12 mg (1%) 367.00 kcal (18%) 92.70 g (71%) 0.60 g (1%) 0.00 g (0%)   Typical Serving size of 1.000 package (3.5 oz) (or 99.00g):    0.12 mg (1%) 363.33 kcal (18%) 91.77 g (71%) 0.59 g (1%) 0 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 25.00g):   0.03 mg (0%) 91.75 kcal (5%) 23.18 g (18%) 0.15 g (0%) 0 g (0%) 26. Puddings, tapioca, dry mix, with no added salt - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.12 mg (1%) 369.00 kcal (18%) 94.30 g (73%) 0.10 g (0%) 0.10 g (0%)   Typical Serving size of 1.000 package (3.5 oz) (or 92.00g):    0.11 mg (1%) 339.48 kcal (17%) 86.76 g (67%) 0.09 g (0%) 0.09 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 23.00g):   0.03 mg (0%) 84.87 kcal (4%) 21.69 g (17%) 0.02 g (0%) 0.02 g (0%) 27. Puddings, banana, dry mix, instant, with added oil - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.12 mg (1%) 386.00 kcal (19%) 89.00 g (68%) 4.40 g (7%) 0.00 g (0%)   Typical Serving size of 1.000 package (3.5 oz) (or 99.00g):    0.12 mg (1%) 382.14 kcal (19%) 88.11 g (68%) 4.36 g (7%) 0 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 25.00g):   0.03 mg (0%) 96.5 kcal (5%) 22.25 g (17%) 1.1 g (2%) 0 g (0%) 28. Puddings, tapioca, ready-to-eat - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.11 mg (1%) 130.00 kcal (7%) 21.69 g (17%) 3.88 g (6%) 1.95 g (3%)   Typical Serving size of 1.000 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 1.000 container refrigerated 4 oz (or 110.00g):   0.12 mg (1%) 143 kcal (7%) 23.86 g (18%) 4.27 g (7%) 2.15 g (4%)   Other serving sizes 1.000 container (or 97.00g):   0.11 mg (1%) 126.1 kcal (6%) 21.04 g (16%) 3.76 g (6%) 1.89 g (3%) 29. Puddings, rice, ready-to-eat - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.11 mg (1%) 108.00 kcal (5%) 18.39 g (14%) 2.15 g (3%) 3.23 g (6%)   Typical Serving size of 1.000 serving 4 oz pudding cup (or 113.00g):    0.12 mg (1%) 122.04 kcal (6%) 20.78 g (16%) 2.43 g (4%) 3.65 g (7%)   Other serving sizes 1.000 oz (or 28.35g):   0.03 mg (0%) 30.62 kcal (2%) 5.21 g (4%) 0.61 g (1%) 0.92 g (2%)   Other serving sizes 1.000 can (5 oz) (or 142.00g):   0.16 mg (1%) 153.36 kcal (8%) 26.11 g (20%) 3.05 g (5%) 4.59 g (8%)   Other serving sizes 1.000 cup (or 172.00g):   0.19 mg (1%) 185.76 kcal (9%) 31.63 g (24%) 3.7 g (6%) 5.56 g (10%)   Other serving sizes 0.500 cup (or 92.00g):   0.1 mg (1%) 99.36 kcal (5%) 16.92 g (13%) 1.98 g (3%) 2.97 g (5%) 30. Puddings, tapioca, ready-to-eat, fat free - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.11 mg (1%) 94.00 kcal (5%) 21.31 g (16%) 0.35 g (1%) 1.44 g (3%)   Typical Serving size of 1.000 container refrigerated 4 oz (or 112.00g):    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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.09 mg (1%) 130.00 kcal (7%) 22.60 g (17%) 3.78 g (6%) 1.45 g (3%)   Typical Serving size of 1.000 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 1.000 container refrigerated 4 oz (or 110.00g):   0.1 mg (1%) 143 kcal (7%) 24.86 g (19%) 4.16 g (6%) 1.6 g (3%)   Other serving sizes 1.000 container shelf stable 3.5 oz (or 97.00g):   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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.08 mg (1%) 379.00 kcal (19%) 93.50 g (72%) 0.40 g (1%) 0.30 g (1%)   Typical Serving size of 1.000 package (3.12 oz) (or 88.00g):    0.07 mg (1%) 333.52 kcal (17%) 82.28 g (63%) 0.35 g (1%) 0.26 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 22.00g):   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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.08 mg (1%) 378.00 kcal (19%) 95.40 g (73%) 0.70 g (1%) 0.00 g (0%)   Typical Serving size of 1.000 package (3.5 oz) (or 99.00g):    0.08 mg (1%) 374.22 kcal (19%) 94.45 g (73%) 0.69 g (1%) 0 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 25.00g):   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 : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.07 mg (1%) 114.00 kcal (6%) 19.70 g (15%) 2.90 g (4%) 2.70 g (5%)   Typical Serving size of 0.500 cup (or 142.00g):    0.1 mg (1%) 161.88 kcal (8%) 27.97 g (22%) 4.12 g (6%) 3.83 g (7%)   Other serving sizes 1.000 package yield (2 cups) (or 569.00g):   0.4 mg (3%) 648.66 kcal (32%) 112.09 g (86%) 16.5 g (25%) 15.36 g (27%) 35. Puddings, lemon, dry mix, instant, prepared with 2% milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.06 mg (0%) 107.00 kcal (5%) 20.20 g (16%) 1.71 g (3%) 2.76 g (5%)   Typical Serving size of 1.000 serving (or 8.00g):    0 mg (0%) 8.56 kcal (0%) 1.62 g (1%) 0.14 g (0%) 0.22 g (0%)   Other serving sizes 1.000 package (or 32.00g):   0.02 mg (0%) 34.24 kcal (2%) 6.46 g (5%) 0.55 g (1%) 0.88 g (2%) 36. Puddings, vanilla, dry mix, regular, prepared with 2% milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.06 mg (0%) 101.00 kcal (5%) 18.53 g (14%) 1.73 g (3%) 2.94 g (5%)   Typical Serving size of 0.500 cup (or 128.00g):    0.08 mg (1%) 129.28 kcal (6%) 23.72 g (18%) 2.21 g (3%) 3.76 g (7%) 37. Puddings, lemon, dry mix, instant, prepared with whole milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.06 mg (0%) 115.00 kcal (6%) 20.10 g (15%) 2.90 g (4%) 2.70 g (5%)   Typical Serving size of 0.500 cup (or 147.00g):    0.09 mg (1%) 169.05 kcal (8%) 29.55 g (23%) 4.26 g (7%) 3.97 g (7%)   Other serving sizes 1.000 package yield (2 cups) (or 587.00g):   0.35 mg (3%) 675.05 kcal (34%) 117.99 g (91%) 17.02 g (26%) 15.85 g (28%) 38. Puddings, banana, dry mix, instant, prepared with 2% milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.06 mg (0%) 105.00 kcal (5%) 19.74 g (15%) 1.70 g (3%) 2.76 g (5%)   Typical Serving size of 0.500 cup From 19191 (or 147.00g):    0.09 mg (1%) 154.35 kcal (8%) 29.02 g (22%) 2.5 g (4%) 4.06 g (7%) 39. Puddings, tapioca, dry mix, prepared with whole milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.06 mg (0%) 115.00 kcal (6%) 19.43 g (15%) 2.89 g (4%) 2.84 g (5%)   Typical Serving size of 0.500 cup (or 128.00g):    0.08 mg (1%) 147.2 kcal (7%) 24.87 g (19%) 3.7 g (6%) 3.64 g (7%) 40. Puddings, tapioca, dry mix, prepared with 2% milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.06 mg (0%) 105.00 kcal (5%) 19.56 g (15%) 1.67 g (3%) 2.88 g (5%)   Typical Serving size of 0.500 cup (or 128.00g):    0.08 mg (1%) 134.4 kcal (7%) 25.04 g (19%) 2.14 g (3%) 3.69 g (7%) 41. Puddings, all flavors except chocolate, low calorie, regular, dry mix - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.05 mg (0%) 351.00 kcal (18%) 86.04 g (66%) 0.10 g (0%) 1.60 g (3%)   Typical Serving size of 1.000 serving (or 113.00g):    0.06 mg (0%) 396.63 kcal (20%) 97.23 g (75%) 0.11 g (0%) 1.81 g (3%)   Other serving sizes 1.000 cup (or 260.00g):   0.13 mg (1%) 912.6 kcal (46%) 223.7 g (172%) 0.26 g (0%) 4.16 g (7%) 42. Puddings, banana, dry mix, regular - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.05 mg (0%) 366.00 kcal (18%) 93.00 g (72%) 0.40 g (1%) 0.00 g (0%)   Typical Serving size of 1.000 package (3.12 oz) (or 88.00g):    0.04 mg (0%) 322.08 kcal (16%) 81.84 g (63%) 0.35 g (1%) 0 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 22.00g):   0.01 mg (0%) 80.52 kcal (4%) 20.46 g (16%) 0.09 g (0%) 0 g (0%) 43. Puddings, banana, dry mix, regular, with added oil - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.05 mg (0%) 387.00 kcal (19%) 88.40 g (68%) 5.00 g (8%) 0.00 g (0%)   Typical Serving size of 1.000 package (3.12 oz) (or 88.00g):    0.04 mg (0%) 340.56 kcal (17%) 77.79 g (60%) 4.4 g (7%) 0 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 22.00g):   0.01 mg (0%) 85.14 kcal (4%) 19.45 g (15%) 1.1 g (2%) 0 g (0%) 44. Puddings, banana, dry mix, instant, prepared with whole milk - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.05 mg (0%) 115.00 kcal (6%) 19.76 g (15%) 2.80 g (4%) 2.62 g (5%)   Typical Serving size of 0.500 cup (or 127.00g):    0.06 mg (0%) 146.05 kcal (7%) 25.1 g (19%) 3.56 g (5%) 3.33 g (6%) 45. Puddings, vanilla, dry mix, regular, with added oil - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.05 mg (0%) 369.00 kcal (18%) 92.40 g (71%) 1.10 g (2%) 0.30 g (1%)   Typical Serving size of 1.000 package (3.12 oz) (or 88.00g):    0.04 mg (0%) 324.72 kcal (16%) 81.31 g (63%) 0.97 g (1%) 0.26 g (0%)   Other serving sizes 1.000 portion and amount to make 1/2 cup (or 22.00g):   0.01 mg (0%) 81.18 kcal (4%) 20.33 g (16%) 0.24 g (0%) 0.07 g (0%) 46. Puddings, banana, dry mix, regular, prepared with 2% milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.05 mg (0%) 101.00 kcal (5%) 18.43 g (14%) 1.73 g (3%) 2.90 g (5%)   Typical Serving size of 0.500 cup From 19211 (or 142.00g):    0.07 mg (1%) 143.42 kcal (7%) 26.17 g (20%) 2.46 g (4%) 4.12 g (7%) 47. Puddings, vanilla, dry mix, regular, prepared with whole milk - Iron   Nutritional Value : 14.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.04 mg (0%) 113.00 kcal (6%) 18.92 g (15%) 2.90 g (4%) 2.80 g (5%)   Typical Serving size of 0.500 cup (or 140.00g):    0.06 mg (0%) 158.2 kcal (8%) 26.49 g (20%) 4.06 g (6%) 3.92 g (7%)   Other serving sizes 1.000 package yield (2 cups) (or 559.00g):   0.22 mg (2%) 631.67 kcal (32%) 105.76 g (81%) 16.21 g (25%) 15.65 g (28%) 48. Puddings, banana, dry mix, regular, prepared with whole milk - Iron   Nutritional Value : 13.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.04 mg (0%) 111.00 kcal (6%) 18.44 g (14%) 2.89 g (4%) 2.74 g (5%)   Typical Serving size of 0.500 cup (or 127.00g):    0.05 mg (0%) 140.97 kcal (7%) 23.42 g (18%) 3.67 g (6%) 3.48 g (6%) 49. Puddings, vanilla, dry mix, instant - Iron   Nutritional Value : 12.00 / 100     food group - Sweets   Iron Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.01 mg (0%) 377.00 kcal (19%) 92.90 g (71%) 0.60 g (1%) 0.00 g (0%)   Typical Serving size of 1.000 package (3.5 oz) (or 99.00g):    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