Foods high in iron

Unsweetened baking chocolate, squares tops the list with 17.4 mg per 100 g. The Daily Value for iron is 18 mg. Ranked from 12,668 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Unsweetened baking chocolate, squaresSweets17.4 mg97% DV
  2. 2Dark chocolate, 70-85% cacaoSweets11.9 mg66% DV
  3. 3Schiff Tiger's Milk BarSweets10.3 mg57% DV
  4. 4Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)Sweets8.1 mg45% DV
  5. 5Dark chocolate, 45-59% cacaoSweets8 mg45% DV
  6. 6Unsweetened rennin tabletsSweets7.1 mg39% DV
  7. 7Dark chocolate, 60-69% cacaoSweets6.3 mg35% DV
  8. 8MolassesSweets4.7 mg26% DV
  9. 9Plain halavahSweets4.5 mg25% DV
  10. 10Chocolate hazelnut spreadSweets4.4 mg24% DV
  11. 11Sesame crunch candySweets4.3 mg24% DV
  12. 12Unsweetened baking chocolate, liquidSweets4.2 mg23% DV
  13. 13Low calorie chocolate pudding mix, drySweets3.9 mg22% DV
  14. 14Sorghum syrupSweets3.8 mg21% DV
  15. 15Cane syrupSweets3.6 mg20% DV
  16. 16Cocoavia chocolate covered almondsSweets3.6 mg20% DV
  17. 17Frozen novelties, ice type, pineapple-coconutSweets3.5 mg20% DV
  18. 18Cocoavia chocolate barSweets3.5 mg19% DV
  19. 19Cocoavia crispy chocolate barSweets3.5 mg19% DV
  20. 20Cocoavia blueberry and almond chocolate barSweets3.2 mg18% DV
  21. 21Dove Dark ChocolateSweets3.2 mg18% DV
  22. 22Semisweet chocolateSweets3.1 mg17% DV
  23. 23Semisweet chocolate with butterSweets3.1 mg17% DV
  24. 24Instant low calorie chocolate pudding mixSweets3.1 mg17% DV
  25. 25M&M's Semisweet Chocolate Mini Baking BitsSweets2.9 mg16% DV
  26. 26Sweet chocolateSweets2.8 mg15% DV
  27. 27Unsweetened pectin mix, drySweets2.7 mg15% DV
  28. 28Dark chocolate coated coffee beansSweets2.7 mg15% DV
  29. 29Milk chocolate with rice cerealSweets2.6 mg15% DV
  30. 30Chocolate rennin, dry mixSweets2.5 mg14% DV
  31. 31Hershey's Golden Almond SolitairesSweets2.5 mg14% DV
  32. 32Milk chocolateSweets2.4 mg13% DV
  33. 33Milk chocolate coated coffee beansSweets2.3 mg13% DV
  34. 34Mexican baking chocolate squaresSweets2.2 mg12% DV
  35. 35Special dark chocolate barSweets2.1 mg12% DV
  36. 36Mounds candy barSweets2.1 mg12% DV
  37. 37Hershey's Sugar Free Lite Chocolate SyrupSweets2.1 mg11% DV
  38. 38Chocolate fudge with nuts, from recipeSweets2 mg11% DV
  39. 39Egg custard, dry mixSweets1.9 mg11% DV
  40. 40Hershey's Payday BarSweets1.9 mg11% DV
  41. 41Sugar-coated almondsSweets1.9 mg11% DV
  42. 42M&M's 3 Musketeers Truffle CrispSweets1.9 mg10% DV
  43. 43Hershey's Pot of Gold Almond BarSweets1.9 mg10% DV
  44. 44Chocolate pudding, dry mixSweets1.8 mg10% DV
  45. 45Rice pudding, dry mixSweets1.8 mg10% DV
  46. 46Chocolate fudge, prepared from recipeSweets1.8 mg10% DV
  47. 47Chocolate truffles, prepared from recipeSweets1.8 mg10% DV
  48. 48Mars M&M's Almond Chocolate CandiesSweets1.7 mg10% DV
  49. 49Milk chocolate coated raisinsSweets1.7 mg10% DV
  50. 50Chocolate covered caramel with nutsSweets1.7 mg9% DV
  51. 51Peanut butter confectioner's coatingSweets1.7 mg9% DV
  52. 52Fat-free chocolate pudding, ready-to-eatSweets1.7 mg9% DV
  53. 53Brown baking sweetener, sugar and sucraloseSweets1.6 mg9% DV
  54. 54Milk chocolate with almondsSweets1.6 mg9% DV
  55. 55Maple sugarSweets1.6 mg9% DV
  56. 56Toblerone milk chocolate with honey and almond nougatSweets1.6 mg9% DV
  57. 57Frozen novelties, No Sugar Added, FUDGSICLE popsSweets1.6 mg9% DV
  58. 58Sweet chocolate coated fondantSweets1.6 mg9% DV
  59. 59Hershey's Milk Chocolate with Almond BitesSweets1.5 mg8% DV
  60. 60Low sugar chocolate covered candiesSweets1.4 mg8% DV
  61. 61Creamy chocolate frosting, ready-to-eatSweets1.4 mg8% DV
  62. 62Mr. Goodbar chocolate barSweets1.4 mg8% DV
  63. 63Hershey's Almond Joy BitesSweets1.3 mg7% DV
  64. 64Twix peanut butter cookie barsSweets1.3 mg7% DV
  65. 65Mars Twix chocolate fudge cookie barsSweets1.3 mg7% DV
  66. 66Milk chocolate coated peanutsSweets1.3 mg7% DV
  67. 67Crispy peanut butter barSweets1.3 mg7% DV
  68. 68Hershey's Reese's Sticks Crispy WafersSweets1.3 mg7% DV
  69. 69Chocolate fudge syrupSweets1.3 mg7% DV
  70. 70Unsweetened carob candySweets1.3 mg7% DV
  71. 71Praline, prepared from recipeSweets1.3 mg7% DV
  72. 72Chocolate pudding, instant dry mixSweets1.3 mg7% DV
  73. 73Almond Joy candy barSweets1.3 mg7% DV
  74. 74Chocolate pudding, ready-to-eatSweets1.3 mg7% DV
  75. 75Chocolate soft-serve frozen yogurtSweets1.3 mg7% DV
  76. 76M&M's Milk Chocolate Mini Baking BitsSweets1.2 mg7% DV
  77. 77M&M's Minis Milk Chocolate CandiesSweets1.2 mg7% DV
  78. 78Reese's Nutrageous Candy BarSweets1.2 mg7% DV
  79. 79Peanut brittle, prepared from recipeSweets1.2 mg7% DV
  80. 80Reese's peanut butter cupsSweets1.2 mg7% DV
  81. 815th Avenue Candy BarSweets1.2 mg7% DV
  82. 82Milky Way Caramels, dark chocolate coveredSweets1.2 mg7% DV
  83. 83Milky Way Midnight BarSweets1.2 mg7% DV
  84. 84Nestle Raisinets Chocolate Covered RaisinsSweets1.2 mg7% DV
  85. 85Creamy chocolate frosting, dry mixSweets1.2 mg7% DV
  86. 86M&M's Peanut Chocolate CandiesSweets1.2 mg6% DV
  87. 87Whatchamacallit candy barSweets1.1 mg6% DV
  88. 88Chocolate marshmallow fudge, with nutsSweets1.1 mg6% DV
  89. 89Dove Milk ChocolateSweets1.1 mg6% DV
  90. 90M&M's Milk Chocolate CandiesSweets1.1 mg6% DV
  91. 91Mars almond barSweets1.1 mg6% DV
  92. 92Nestle Goobers chocolate-covered peanutsSweets1.1 mg6% DV
  93. 93Caramello candy barSweets1.1 mg6% DV
  94. 94Krackel chocolate barSweets1.1 mg6% DV
  95. 95M&M's Peanut Butter Chocolate CandiesSweets1.1 mg6% DV
  96. 96Nuts in syrup toppingSweets1.1 mg6% DV
  97. 97Snickers Munch barSweets1 mg6% DV
  98. 98Rich chocolate ice creamSweets1 mg6% DV
  99. 99Fruit leather, rollsSweets1 mg6% DV
  100. 100Kit Kat wafer barSweets1 mg6% DV

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.