Foods high in iron

Unsweetened baking chocolate, squares tops the list with 23 mg per serving. 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, squaresSweets · 1 cup, grated (132 g)23 mg128% DV
  2. 2Sorghum syrupSweets · 1 cup (330 g)12.5 mg70% DV
  3. 3Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)5.3 mg30% DV
  4. 4Chocolate fudge syrupSweets · 1 cup (304 g)4 mg22% DV
  5. 5Milk chocolateSweets · 1 cup chips (168 g)3.9 mg22% DV
  6. 6Schiff Tiger's Milk BarSweets · 1 bar (35 g)3.6 mg20% DV
  7. 7Frozen novelties, ice type, pineapple-coconutSweets · 0.5 cup (4 fl oz) (99 g)3.5 mg19% DV
  8. 8Nuts in syrup toppingSweets · 1 cup (328 g)3.4 mg19% DV
  9. 9Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)3.4 mg19% DV
  10. 10Malt syrupSweets · 1 cup (332 g)3.2 mg18% DV
  11. 11Brown baking sweetener, sugar and sucraloseSweets · 1 cup (189 g)3.1 mg17% DV
  12. 12Milk chocolate coated raisinsSweets · 1 cup (180 g)3.1 mg17% DV
  13. 13Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)2.5 mg14% DV
  14. 14Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)2.3 mg13% DV
  15. 15Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)Sweets · 1 oz (28.4 g)2.3 mg13% DV
  16. 16Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)2.3 mg13% DV
  17. 17Milk chocolate coated peanutsSweets · 1 cup (149 g)2 mg11% DV
  18. 18Fat-free chocolate pudding, ready-to-eatSweets · 1 serving 4 oz (113 g)1.9 mg11% DV
  19. 19Rice pudding, dry mixSweets · 1 package (106 g)1.9 mg11% DV
  20. 20Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)1.8 mg10% DV
  21. 21Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)1.8 mg10% DV
  22. 22Egg custard, dry mixSweets · 1 package (3 oz) (85 g)1.6 mg9% DV
  23. 23Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)1.6 mg9% DV
  24. 24Rich chocolate ice creamSweets · 1 cup (148 g)1.5 mg8% DV
  25. 25Hershey's Pot of Gold Almond BarSweets · 1 bar 2.8 oz (78 g)1.4 mg8% DV
  26. 26Unsweetened pectin mix, drySweets · 1 package (1.75 oz) (50 g)1.4 mg8% DV
  27. 27Frozen novelties, No Sugar Added, FUDGSICLE popsSweets · 1 serving (84 g)1.3 mg7% DV
  28. 28Plain halavahSweets · 1 oz (28.4 g)1.3 mg7% DV
  29. 29Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)1.3 mg7% DV
  30. 30Dark corn syrupSweets · 1 cup (328 g)1.2 mg7% DV
  31. 31Sesame crunch candySweets · 1 oz (28.4 g)1.2 mg7% DV
  32. 32Canned blueberry pie fillingSweets · 1 serving (151 g)1.2 mg7% DV
  33. 33Dove Dark ChocolateSweets · 1 serving 1.3 oz bar (37 g)1.2 mg7% DV
  34. 34Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)1.2 mg7% DV
  35. 35Apple crispSweets · 0.5 cup (141 g)1.2 mg6% DV
  36. 36Unsweetened carob candySweets · 1 bar (3 oz) (87 g)1.1 mg6% DV
  37. 37Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)1.1 mg6% DV
  38. 38Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)1.1 mg6% DV
  39. 39Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)1.1 mg6% DV
  40. 40Hershey's Golden Almond SolitairesSweets · 13 pieces (41 g)1 mg6% DV
  41. 41Hershey's Payday BarSweets · 1 serving (52 g)1.0 mg6% DV
  42. 42Cocoavia chocolate covered almondsSweets · 1 serving 1oz pack (28 g)1.0 mg6% DV
  43. 43MolassesSweets · 1 serving 1 tbsp (20 g)0.94 mg5% DV
  44. 44Chocolate soft-serve frozen yogurtSweets · 0.5 cup (4 fl oz) (72 g)0.9 mg5% DV
  45. 45Special dark chocolate barSweets · 1 bar 1.45 oz (41 g)0.87 mg5% DV
  46. 46Chocolate frozen yogurtSweets · 1 cup (174 g)0.8 mg4% DV
  47. 47Flavored frozen yogurtSweets · 1 cup (174 g)0.8 mg4% DV
  48. 48Sweet chocolateSweets · 1 oz (28.4 g)0.78 mg4% DV
  49. 49Cocoavia chocolate barSweets · 1 serving 0.78 oz bar (22 g)0.76 mg4% DV
  50. 50Cane syrupSweets · 1 serving (21 g)0.76 mg4% DV
  51. 51GumdropsSweets · 1 cup gumdrops (182 g)0.73 mg4% DV
  52. 52Hershey's Sugar Free Lite Chocolate SyrupSweets · 2 tbsp (35 g)0.72 mg4% DV
  53. 53Instant coconut cream pudding mixSweets · 1 package (3.5 oz) (99 g)0.71 mg4% DV
  54. 54Unsweetened rennin tabletsSweets · 1 package (0.35 oz) (9.9 g)0.7 mg4% DV
  55. 55Cocoavia blueberry and almond chocolate barSweets · 1 serving 0.78 oz bar (22 g)0.7 mg4% DV
  56. 56Cocoavia crispy chocolate barSweets · 1 serving 0.7 oz bar (20 g)0.69 mg4% DV
  57. 57Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)0.68 mg4% DV
  58. 585th Avenue Candy BarSweets · 1 bar 2 oz (56 g)0.67 mg4% DV
  59. 59Sweet chocolate coated fondantSweets · 1 patty, large (43 g)0.67 mg4% DV
  60. 60Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)0.67 mg4% DV
  61. 61Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)0.67 mg4% DV
  62. 62Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)0.66 mg4% DV
  63. 63Twix peanut butter cookie barsSweets · 1 package (1.77 oz) (50 g)0.66 mg4% DV
  64. 64Milk chocolate coated coffee beansSweets · 1 oz (28.4 g)0.65 mg4% DV
  65. 65Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)0.64 mg4% DV
  66. 66M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)0.63 mg3% DV
  67. 67Almond Joy candy barSweets · 1 package 1.76 oz (49 g)0.62 mg3% DV
  68. 68Milky Way Midnight BarSweets · 1 serving 1.76 oz bar (50 g)0.6 mg3% DV
  69. 69Frozen novelties, KLONDIKE, SLIM-A-BEAR Chocolate ConeSweets · 1 serving 1 cone (79 g)0.59 mg3% DV
  70. 70Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)0.58 mg3% DV
  71. 71M&M's 3 Musketeers Truffle CrispSweets · 1 serving (31 g)0.58 mg3% DV
  72. 72Creamy chocolate frosting, ready-to-eatSweets · 2 tbsp creamy (41 g)0.58 mg3% DV
  73. 73Caramel custard flan, prepared from recipeSweets · 0.5 cup (153 g)0.58 mg3% DV
  74. 74Breyers All Natural Light French chocolate ice creamSweets · 1 serving 1/2 cup (68 g)0.58 mg3% DV
  75. 75Breyers 98% fat free chocolate ice creamSweets · 1 serving 1/2 cup (68 g)0.57 mg3% DV
  76. 76Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)0.57 mg3% DV
  77. 77Toblerone milk chocolate with honey and almond nougatSweets · 1 bar (35 g)0.56 mg3% DV
  78. 78Chocolate fudge with nuts, from recipeSweets · 1 oz (28.4 g)0.56 mg3% DV
  79. 79Mars almond barSweets · 1 bar (1.76 oz) (50 g)0.55 mg3% DV
  80. 80Crispy peanut butter barSweets · 1 serving 1.5 oz (42 g)0.55 mg3% DV
  81. 81Hershey's Reese's Sticks Crispy WafersSweets · 1 serving 1.5 oz (42 g)0.55 mg3% DV
  82. 82Reese's peanut butter cupsSweets · 1 package 1.6 oz 2 cups (45 g)0.54 mg3% DV
  83. 83Whatchamacallit candy barSweets · 1 bar 1.7 oz (48 g)0.54 mg3% DV
  84. 84Nestle Raisinets Chocolate Covered RaisinsSweets · 1 serving 1.58 oz bag (45 g)0.54 mg3% DV
  85. 85Chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)0.54 mg3% DV
  86. 86Low carbohydrate chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)0.54 mg3% DV
  87. 87Reese's Fast BreakSweets · 2 oz bar (56 g)0.54 mg3% DV
  88. 88Hershey's Almond Joy BitesSweets · 18 pieces (40 g)0.53 mg3% DV
  89. 89Milky Way Caramels, dark chocolate coveredSweets · 1 serving 5 pieces (44 g)0.53 mg3% DV
  90. 90Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar addedSweets · 1 serving 3.5 fl oz bar (74 g)0.53 mg3% DV
  91. 91Low sugar chocolate covered candiesSweets · 1 serving (36 g)0.52 mg3% DV
  92. 92Praline, prepared from recipeSweets · 1 piece (39 g)0.5 mg3% DV
  93. 93Coconut cream pudding mix, regularSweets · 1 package (3.12 oz) (88 g)0.5 mg3% DV
  94. 94Baked egg custardSweets · 0.5 cup (141 g)0.49 mg3% DV
  95. 95M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)0.49 mg3% DV
  96. 96Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)0.48 mg3% DV
  97. 97Peanut butter confectioner's coatingSweets · 1 oz (28.4 g)0.48 mg3% DV
  98. 98Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)0.48 mg3% DV
  99. 99Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)0.47 mg3% DV
  100. 100Rice pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)0.47 mg3% DV

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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.