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Iron: Dark Chocolate Contains More than Beef?

Iron: Dark Chocolate Contains More than Beef?

According to the website,, a one ounce serving of dark chocolate contains 19 percent of the US RDA for iron. Yet an ounce of beef sirloin only contains 3 percent.

Is dark chocolate really that high in iron? Why hasn’t anyone told me this?

Data from USDA National Nutrient Database for Standard Reference shows: Chocolate, dark, 70-85 percent cacao solids, value per 100 grams is 11.90 milligrams of iron. Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0″ fat, all grades, cooked, roasted, value per 100 grams is 1.66 milligrams of iron. Beef, ground, 70 percent lean meat / 30 percent fat, crumbles, cooked, pan-browned, value per 100 grams is 2.48 milligrams of iron. So these two information sources state that dark chocolate does contain more iron than some cuts of beef, and not just a little more. (I’m currently holding a dark chocolate bar and the wrapper says 100 grams is 3.5 ounces).

Now I’m not suggesting that anyone use dark chocolate as a staple, or primary source of iron. The chocolate bar I’m holding contains 27 grams of saturated fat, and that’s way too high to eat the whole thing at once, or even in a day. Also, my post here is not an exhaustive scientific study. I just wanted to share an example (one of many) showing that beef is not the only source of iron, nor the highest source of iron, and that we may find there are many sources beyond what we have been told via messages in the mainstream media. My apologies if you were already aware of the many non-meat sources of iron, including dark chocolate.

Image Credit: f10n4

Read more: All recipes, Desserts, Diet & Nutrition, Food, General Health, Health, , ,

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10:42PM PDT on Aug 13, 2015


10:42PM PDT on Aug 8, 2015

Yummy ... so glad to hear this.

4:48AM PDT on Aug 8, 2015

No excuses to take too much

4:38AM PDT on Aug 7, 2015

my favorite chocolate is a dark chocolate - with chili powderrr ( yummy ) and cinnamon. Give me more of it, please. :-D By the way - cinnamon is one of the most effective ways to control Candida.

12:18AM PST on Feb 13, 2015

Thank you

3:14AM PST on Feb 10, 2015

Another reason to eat dark Chocolate

3:14AM PST on Feb 10, 2015

Another reason to eat dark Chocolate

3:13AM PST on Feb 10, 2015

Another reason to eat dark Chocolate

3:17PM PST on Dec 23, 2013

Whaaaaaat! woohoo!!

7:31AM PDT on Sep 3, 2013

Thanks --another good reason to eat chocolate!!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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