Welcome to the nutritional iron content in 4 different types of dark chocolate, ranging from 11.9 mg to 6.32 mg per 100g. The basic type of dark chocolate is Chocolate, dark, 60-69% cacao solids, where the amount of iron in 100g is 6.32 mg. This is 45% of the iron RDA, from 100g of Chocolate, dark, 60-69% cacao solids.

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

Top three dark chocolate products high in iron

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

At the bottom of the page is the full list for the 4 different types of dark chocolate based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in dark chocolate.

1. Chocolate, dark, 70-85% cacao solids : 11.9mg (85%RDA)
2. Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) : 8.13mg (58%RDA)
3. Chocolate, dark, 45- 59% cacao solids : 8.02mg (57%RDA)

Following on from the three top dark chocolate items or products containing iron we have a more comprehensive break down of Chocolate, dark, 60-69% cacao solids, and the highest item containing iron which is Chocolate, dark, 70-85% cacao solids. 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 4 types of dark chocolate. .

Chocolate, dark, 60-69% cacao solids - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Chocolate, dark, 60-69% cacao solids 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 579 kcal (29% RDA), the amount of Protein is 6.12 g (11% RDA), the amount of Fat is 38.31 g (59% RDA) and the amount of Carbohydrate is 52.42 g (40% 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 dark chocolate.

iron and nutrition facts in dark chocolate per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Chocolate, dark, 60-69% cacao solids has a nutritional value score of 14 out of 100.Comparing the iron content and the nutritional density in 100g for Chocolate, dark, 60-69% cacao solids; 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 dark chocolate vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Chocolate, dark, 60-69% cacao solids, in 100g contains 6.32 mg of iron. As a percentage of the RDA this is 45 %. Therefore, Chocolate, dark, 60-69% cacao solids has 3.62 mg more iron than spinach. In terms of iron percentage this is 134 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Chocolate, dark, 60-69% cacao solids 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 dark chocolate, is Chocolate, dark, 70-85% cacao solids with 11.9 mg of iron per 100g. Comparing spinach with Chocolate, dark, 70-85% cacao solids; Chocolate, dark, 70-85% cacao solids has 9.2 mg more iron than spinach. In terms of iron percentage this is 341 % more iron.

Amount of iron per 100 Calories

100 calories of chocolate, dark, 60-69% cacao solids is a serving size of 0.17 g, and the amount of Iron is 1.09 mg (7.77% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.06 g (1.9% RDA), Fat 6.62 g (10.19% RDA), Carbohydrate 9.05 g (6.91% 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 dark chocolate per 100 calories

Content per Typical Serving Size 1 oz (or 28.35 g)

For the food Chocolate, dark, 60-69% cacao solids the typical serving size is 1 oz (or 28.35 g) which contains 1.79 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 oz (or 28.35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 164.15 kcal, the Protein content is 1.74 g, the Fat content is 10.86 g and the Carbohydrate content is 14.86 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 dark chocolate

Macronutrients in Chocolate, dark, 60-69% cacao solids


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 oz or 28.35 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 7.0 (kcal).The number of calories from Fat is 97.7 (kcal).The total calories from carbohydrate is 59.4 (kcal).iron, calories and nutritional content in dark chocolate

Milligrams of iron in dark chocolate (per 100g)

This list of 4 types of dark chocolate, is brought to you by www.dietandfitnesstoday.com and ranges from Chocolate, dark, 70-85% cacao solids through to Chocolate, dark, 60-69% cacao solids 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 dark chocolate.

The list below gives the total iron content in the 4 items from the general description 'dark chocolate' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 4 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.

dark chocolate iron per 100g

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

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

Average Content for dark chocolate

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of dark chocolate, based on the list below of 4 different items under the general description of dark chocolate, is 8.59 mg of iron. This average value corresponds to 61.36 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 568.25 kcal, the average amount of Protein is 5.97 g, the average amount of Fat is 36.11 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) which in 100g contains 8.13 mg of Iron. This corresponds to 58 % of the recommended daily allowance. For this serving the amount of Calories is 550 kcal, the amount of Protein is 5.09 g, the amount of Fat is 32.2 g and the amount of Carbohydrate is 59.97 g.

Highest iron Content per 100g

Using the list below for the 4 different dark chocolate nutrition entries in our database, the highest amount of iron is found in Chocolate, dark, 70-85% cacao solids which contains 11.9 mg of iron per 100g. The associated percentage of RDA is 85 %. For this 100g serving the Calories content is 598 kcal, the Protein content is 7.79 g, the Fat content is 42.63 g, the Carbohydrate content is 45.9 g. chart to show highest iron in dark chocolate per 100g

The lowest amount of iron is in Chocolate, dark, 60-69% cacao solids which in 100g contains 6.32 mg of iron. This gives as percentage of the recommended daily allowance 45 % of the RDA. For this 100g serving the amount of Calories is 579 kcal, the amount of Protein is 6.12 g, the amount of Fat is 38.31 g, the amount of Carbohydrate is 52.42 g.

The difference between the highest and lowest values gives a iron range of 5.58 mg per 100g. The range for the other nutrients are as follows; 19 kcal for Calories, 1.67 g for Protein, 4.32 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 Chocolate, dark, 60-69% cacao solids contains 6.32 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 Chocolate, dark, 70-85% cacao solids which contains 3.37 mg in 1 oz (or 28.35 g). The percentage of the recommended daily value for this serving is 24 %. For this serving the Calories content is 169.53 kcal, the Protein content is 2.21 g, the Fat content is 12.09 g and the Carbohydrate content is 13.01 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 in foods.


Dark chocolate List, iron Content per 100g

1. Chocolate, dark, 70-85% cacao solids - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  11.9 mg (85%)598 kcal (30%)45.9 g (35%)42.63 g (66%)7.79 g (14%)
  Typical Serving size of 1 oz (or 28.35g):
   3.37 mg (24%) 169.53 kcal (8%) 13.01 g (10%) 12.09 g (19%) 2.21 g (4%)
  Other serving sizes 1 bar (or 101g):
  12.02 mg (86%) 603.98 kcal (30%) 46.36 g (36%) 43.06 g (66%) 7.87 g (14%)
2. Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  8.13 mg (58%)550 kcal (28%)59.97 g (46%)32.2 g (50%)5.09 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   2.3 mg (16%) 155.93 kcal (8%) 17 g (13%) 9.13 g (14%) 1.44 g (3%)
  Other serving sizes 1 bar (or 127g):
  10.33 mg (74%) 698.5 kcal (35%) 76.16 g (59%) 40.89 g (63%) 6.46 g (12%)
3. Chocolate, dark, 45- 59% cacao solids - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  8.02 mg (57%)546 kcal (27%)61.17 g (47%)31.28 g (48%)4.88 g (9%)
  Typical Serving size of 1 oz (or 28.35g):
   2.27 mg (16%) 154.79 kcal (8%) 17.34 g (13%) 8.87 g (14%) 1.38 g (2%)
  Other serving sizes 1 bar (or 162g):
  12.99 mg (93%) 884.52 kcal (44%) 99.1 g (76%) 50.67 g (78%) 7.91 g (14%)
4. Chocolate, dark, 60-69% cacao solids - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.32 mg (45%)579 kcal (29%)52.42 g (40%)38.31 g (59%)6.12 g (11%)
  Typical Serving size of 1 oz (or 28.35g):
   1.79 mg (13%) 164.15 kcal (8%) 14.86 g (11%) 10.86 g (17%) 1.74 g (3%)






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