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.

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. 7Twix peanut butter cookie barsSweets · 1 package (9.43 oz) (267 g)3.5 mg20% DV
8. 8Pineapple-coconut ice noveltySweets · 0.5 cup (4 fl oz) (99 g)3.5 mg19% DV
9. 9Nuts in syrup toppingSweets · 1 cup (328 g)3.4 mg19% DV
10. 10Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)3.4 mg19% DV
11. 11Malt syrupSweets · 1 cup (332 g)3.2 mg18% DV
12. 12Brown baking sweetener, sugar and sucraloseSweets · 1 cup (189 g)3.1 mg17% DV
13. 13Milk chocolate coated raisinsSweets · 1 cup (180 g)3.1 mg17% DV
14. 14Peanut butter confectioner's coatingSweets · 1 cup chips (168 g)2.9 mg16% DV
15. 15Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)2.5 mg14% DV
16. 16Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)2.3 mg13% DV
17. 17Dark chocolate candySweets · 1 oz (28.4 g)2.3 mg13% DV
18. 18Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)2.3 mg13% DV
19. 19Milk chocolate coated peanutsSweets · 1 cup (149 g)2 mg11% DV
20. 20Fat-free chocolate pudding, ready-to-eatSweets · 1 serving 4 oz (113 g)1.9 mg11% DV
21. 21Rice pudding, dry mixSweets · 1 package (106 g)1.9 mg11% DV
22. 22Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)1.8 mg10% DV
23. 23Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)1.8 mg10% DV
24. 24Egg custard, dry mixSweets · 1 package (3 oz) (85 g)1.6 mg9% DV
25. 25Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)1.6 mg9% DV
26. 26Brown sugarSweets · 1 cup packed (220 g)1.6 mg9% DV
27. 27Rich chocolate ice creamSweets · 1 cup (148 g)1.5 mg8% DV
28. 28Hershey's Pot of Gold Almond BarSweets · 1 bar 2.8 oz (78 g)1.4 mg8% DV
29. 29HoneySweets · 1 cup (339 g)1.4 mg8% DV
30. 30Unsweetened pectin mix, drySweets · 1 package (1.75 oz) (50 g)1.4 mg8% DV
31. 31Fudgsicle pops, no sugar addedSweets · 1 serving (84 g)1.3 mg7% DV
32. 32Plain halavahSweets · 1 oz (28.4 g)1.3 mg7% DV
33. 33Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)1.3 mg7% DV
34. 34Dark corn syrupSweets · 1 cup (328 g)1.2 mg7% DV
35. 35Sesame crunch candySweets · 1 oz (28.4 g)1.2 mg7% DV
36. 36Canned blueberry pie fillingSweets · 1 serving (151 g)1.2 mg7% DV
37. 37Dove Dark ChocolateSweets · 1 serving 1.3 oz bar (37 g)1.2 mg7% DV
38. 38Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)1.2 mg7% DV
39. 39Apple crispSweets · 0.5 cup (141 g)1.2 mg6% DV
40. 40Unsweetened carob candySweets · 1 bar (3 oz) (87 g)1.1 mg6% DV
41. 41Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)1.1 mg6% DV
42. 42Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)1.1 mg6% DV
43. 43Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)1.1 mg6% DV
44. 44Hershey's Golden Almond SolitairesSweets · 13 pieces (41 g)1 mg6% DV
45. 45Hershey's Payday BarSweets · 1 serving (52 g)1.0 mg6% DV
46. 46Cocoavia chocolate covered almondsSweets · 1 serving 1oz pack (28 g)1.0 mg6% DV
47. 47MolassesSweets · 1 serving 1 tbsp (20 g)0.94 mg5% DV
48. 48Chocolate soft-serve frozen yogurtSweets · 0.5 cup (4 fl oz) (72 g)0.9 mg5% DV
49. 49No sugar jam and preserves, any flavorSweets · 1 cup (224 g)0.9 mg5% DV
50. 50Special dark chocolate barSweets · 1 bar 1.45 oz (41 g)0.87 mg5% DV
51. 51Chocolate frozen yogurtSweets · 1 cup (174 g)0.8 mg4% DV
52. 52Flavored frozen yogurtSweets · 1 cup (174 g)0.8 mg4% DV
53. 53Sweet chocolateSweets · 1 oz (28.4 g)0.78 mg4% DV
54. 54Cocoavia chocolate barSweets · 1 serving 0.78 oz bar (22 g)0.76 mg4% DV
55. 55Cane syrupSweets · 1 serving (21 g)0.76 mg4% DV
56. 56Turbinado sugarSweets · 1 cup (202 g)0.75 mg4% DV
57. 57GumdropsSweets · 1 cup gumdrops (182 g)0.73 mg4% DV
58. 58Hershey's Sugar Free Lite Chocolate SyrupSweets · 2 tbsp (35 g)0.72 mg4% DV
59. 59Instant coconut cream pudding mixSweets · 1 package (3.5 oz) (99 g)0.71 mg4% DV
60. 60Unsweetened rennin tabletsSweets · 1 package (0.35 oz) (9.9 g)0.7 mg4% DV
61. 61Cocoavia blueberry and almond chocolate barSweets · 1 serving 0.78 oz bar (22 g)0.7 mg4% DV
62. 62Cocoavia crispy chocolate barSweets · 1 serving 0.7 oz bar (20 g)0.69 mg4% DV
63. 63Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)0.68 mg4% DV
64. 645th Avenue Candy BarSweets · 1 bar 2 oz (56 g)0.67 mg4% DV
65. 65Sweet chocolate coated fondantSweets · 1 patty, large (43 g)0.67 mg4% DV
66. 66Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)0.67 mg4% DV
67. 67Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)0.67 mg4% DV
68. 68Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)0.66 mg4% DV
69. 69Milk chocolate coated coffee beansSweets · 1 oz (28.4 g)0.65 mg4% DV
70. 70Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)0.64 mg4% DV
71. 71M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)0.63 mg3% DV
72. 72Almond Joy candy barSweets · 1 package 1.76 oz (49 g)0.62 mg3% DV
73. 73Milky Way Midnight BarSweets · 1 serving 1.76 oz bar (50 g)0.6 mg3% DV
74. 74Klondike Slim-A-Bear Chocolate ConeSweets · 1 serving 1 cone (79 g)0.59 mg3% DV
75. 75Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)0.58 mg3% DV
76. 76M&M's 3 Musketeers Truffle CrispSweets · 1 serving (31 g)0.58 mg3% DV
77. 77Creamy chocolate frosting, ready-to-eatSweets · 2 tbsp creamy (41 g)0.58 mg3% DV
78. 78Caramel custard flan, prepared from recipeSweets · 0.5 cup (153 g)0.58 mg3% DV
79. 79Breyers All Natural Light French chocolate ice creamSweets · 1 serving 1/2 cup (68 g)0.58 mg3% DV
80. 80Breyers 98% fat free chocolate ice creamSweets · 1 serving 1/2 cup (68 g)0.57 mg3% DV
81. 81Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)0.57 mg3% DV
82. 82Toblerone milk chocolate with honey and almond nougatSweets · 1 bar (35 g)0.56 mg3% DV
83. 83Chocolate fudge with nuts, from recipeSweets · 1 oz (28.4 g)0.56 mg3% DV
84. 84Mars almond barSweets · 1 bar (1.76 oz) (50 g)0.55 mg3% DV
85. 85Crispy peanut butter barSweets · 1 serving 1.5 oz (42 g)0.55 mg3% DV
86. 86Hershey's Reese's Sticks Crispy WafersSweets · 1 serving 1.5 oz (42 g)0.55 mg3% DV
87. 87Whatchamacallit candy barSweets · 1 bar 1.7 oz (48 g)0.54 mg3% DV
88. 88Nestle Raisinets Chocolate Covered RaisinsSweets · 1 serving 1.58 oz bag (45 g)0.54 mg3% DV
89. 89Reduced sugar home preserved jelliesSweets · 1 cup (300 g)0.54 mg3% DV
90. 90Chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)0.54 mg3% DV
91. 91Low carbohydrate chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)0.54 mg3% DV
92. 92Reese's Fast BreakSweets · 2 oz bar (56 g)0.54 mg3% DV
93. 93Hershey's Almond Joy BitesSweets · 18 pieces (40 g)0.53 mg3% DV
94. 94Milky Way Caramels, dark chocolate coveredSweets · 1 serving 5 pieces (44 g)0.53 mg3% DV
95. 95Klondike Slim-A-Bear fudge bar, fat freeSweets · 1 serving 3.5 fl oz bar (74 g)0.53 mg3% DV
96. 96Low sugar chocolate covered candiesSweets · 1 serving (36 g)0.52 mg3% DV
97. 97Praline, prepared from recipeSweets · 1 piece (39 g)0.5 mg3% DV
98. 98Coconut cream pudding mix, regularSweets · 1 package (3.12 oz) (88 g)0.5 mg3% DV
99. 99Baked egg custardSweets · 0.5 cup (141 g)0.49 mg3% DV
100. 100M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)0.49 mg3% DV

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.