Is chocolate high in iron?

Chocolate is particularly rich in iron. A 1 oz serving contains about 3.4 mg of iron, or 19% of the DV. But, only dark chocolate with 70-85% cocoa solids contains high amounts of iron. Other types, such as milk or white chocolate, contain only traces of iron.

Is dark chocolate rich in iron?

Dark chocolate with 70-85% cocoa solids is particularly rich in iron. It contains about 12 mg of iron per 100g, or 67% of the DV (Daily Value).[1]

You don’t have to eat a whole chocolate bar, though. Just a small 1 oz serving (28 grams) contains about 3.4 mg of iron, or 19% of the DV!

Actually, eating a small piece of dark chocolate a day is good for you. Chocolate is packed with nutrients and health-promoting antioxidants.[2]

What chocolate has the most iron?

Only dark chocolate with 70-85% cocoa solids is rich in iron, though. For instance, dark chocolate with 60-69% cocoa solids contains only half the amount of iron. Other types of chocolate contain even less iron.

A 1 oz serving of milk chocolate contains about 0.05 mg of iron, or only 0.25% of the DV. White chocolate contains also negligible amounts of iron with 0.07 mg per serving, or less than 0.4% of the DV.

Thus, 85% dark chocolate is the healthiest type of chocolate. Other types of chocolate contain much more sugar, other sweeteners, and milk.

Is Chocolate Gluten-Free?
Is Chocolate Gluten-Free?

Can dark chocolate affect iron levels?

Dark chocolate contains compounds, known as oxalates, which bind to iron, inhibiting its absorption. On the other hand, dark chocolate is pretty rich in iron. Hence, dark chocolate is considered a great dietary source of moderately bioavailable iron.[3,4]

Despite the presence of these “anti-nutrients”, chocolate significantly contributes to the daily consumption of iron.

The richest food in oxalates is spinach, with 1,236 mg per 100g, though. Chocolate is considered to have moderate amounts of oxalates.[5]

People with a history of kidney stones should avoid consuming foods high in oxalates regularly.

Is it OK to eat dark chocolate every day?

Healthy people can eat a 1 oz serving of dark chocolate every day. Reasonable amounts of dark chocolate, as part of a healthy, well-balanced diet, won’t make you gain weight.

What is the best time of the day to eat dark chocolate?

The best time to eat dark chocolate as a healthy snack is in the afternoon after a meal. The desire for sweet and salty snacks gradually increases as the day goes by. A small serving of chocolate could satisfy your sweet tooth and decrease cravings for fattening foods. 

In fact, consuming a small serving of dark chocolate a day could help you lose weight.

Other foods high in iron

Foods high in iron are meat, poultry, fish, eggs, whole grains (e.g. oatmeal), legumes, and some fruits and vegetables. White beans with 44% DV per serving, lentils (17% DV), spinach (17%), tofu (17% DV) kidney beans (11%), chickpeas (11% DV), and potatoes (11% DV) are only a few common foods particularly rich in iron!

How much iron do we need a day?

Women need to get at least of 18 mg of iron a day, while men need only 8 mg.

Moreover, pregnant women require 27 mg of iron a day!

Women older than 51 years require only 8 mg of iron a day, though.

As women need high doses of iron, it may be tricky to get the required dose from food. In many cases, women may benefit from taking iron supplements. You can check latest prices on iHerb here.

Certainly, you should consult your healthcare provider before taking any supplement. In fact, getting high doses of iron for a long time may cause adverse effects.

Health benefits of iron

Iron is an essential trace element. It’s necessary for good health. First, it’s a key component of hemoglobin. This protein of red blood cells transfers oxygen from the lungs to the tissues.

Furthermore, iron supports muscle metabolism and healthy connective tissue. Also, iron is crucial for energy metabolism, cellular functioning, physical growth, neurological development, and synthesis of some hormones, amino acids, and collagen.[6,7]

However, iron deficiency is the most common nutritional deficiency worldwide! In fact, iron deficiency may cause side effects like gastrointestinal disturbances, impaired cognition, weakened immune function, fatigue, and low body temperature. Moreover, iron deficiency during pregnancy increases the risk of premature delivery, and miscarriage.[8]