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


Quanta Kiran
Quanta Kiranabout a year ago


Carole R.
Carole R.about a year ago

Yummy ... so glad to hear this.

Fi T.
Fi T.about a year ago

No excuses to take too much

Monika A.
Monika A.about a year ago

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.

Becka T.
Becka T.1 years ago

Thank you

Roger Berendes
Roger Berendes1 years ago

Another reason to eat dark Chocolate

Roger Berendes
Roger Berendes1 years ago

Another reason to eat dark Chocolate

Roger Berendes
Roger Berendes1 years ago

Another reason to eat dark Chocolate

Polly Churchman
Polly Churchman2 years ago

Whaaaaaat! woohoo!!

Jane H.
Jane H.3 years ago

Thanks --another good reason to eat chocolate!!