Is Lindt Dark Chocolate High in Iron? The Nutritional Facts Explained

October 12, 2025 •

3 min read

According to the National Institutes of Health, a 100g bar of dark chocolate with 70–85% cocoa solids provides approximately 12.02 milligrams (mg) of iron. This makes dark chocolate a surprisingly good source of this essential mineral, raising the question: is Lindt dark chocolate high in iron? The answer depends significantly on the specific product's cocoa content and serving size.

Quick Summary

Lindt dark chocolate's iron content varies based on its cocoa percentage, with higher cocoa solids providing more iron. It is not considered a primary iron source due to calories and saturated fat, and absorption is affected by other ingredients. High-cocoa Lindt can supplement a balanced diet.

Key Points

Higher Cocoa Means More Iron: Lindt dark chocolate's iron content increases significantly with its cocoa percentage, making 85% and 90% varieties the most iron-rich.
Not a Primary Source: While containing iron, dark chocolate is calorie-dense and should be enjoyed in moderation rather than used as a main dietary iron source.
Absorption is Key: The iron in dark chocolate is non-heme, which is less efficiently absorbed by the body. Pairing it with vitamin C can boost absorption.
Watch for Inhibitors: Factors like calcium and tannins (in coffee/tea) can hinder iron absorption, so timing your consumption matters.
Supplement, Not Substitute: Use high-cocoa dark chocolate as a dietary supplement alongside other iron-rich foods, not as a replacement for them.
Consider the Trade-Offs: Higher cocoa content means more iron but also more calories and fat. Balance these with your overall nutritional goals.

The Relationship Between Cocoa and Iron Content

The iron content in dark chocolate is directly linked to its cocoa percentage. As the cocoa solid content increases, so does the amount of iron present in the chocolate. The cocoa bean itself is rich in minerals, and since dark chocolate contains a higher concentration of cocoa solids compared to milk chocolate, it naturally offers more nutritional benefits, including a greater iron boost.

For example, Lindt's Excellence 90% Cocoa bar offers a significantly higher amount of iron per serving than its 70% Cocoa counterpart. This is because the higher the percentage of cocoa, the less space there is for other ingredients like sugar and milk solids, which have very little iron.

Lindt Dark Chocolate's Iron Content: A Breakdown

To understand if Lindt dark chocolate is high in iron, it is crucial to examine the nutritional information for different cocoa percentages. Lindt offers several varieties of dark chocolate, and their iron content reflects the cocoa concentration.

Lindt Excellence 70% Cocoa: A serving of this bar contains a moderate amount of iron. While it contributes to your daily intake, it is not considered a primary source. The flavor is rich but not overly intense, making it a popular choice.
Lindt Excellence 85% Cocoa: This variety is a much better source of iron. Some analyses indicate a serving can provide a substantial percentage of the daily value. The flavor is more robust and less sweet than the 70% bar.
Lindt Excellence 90% Cocoa: Offering the highest iron concentration among the Lindt Excellence range, this bar provides a considerable amount of the daily recommended iron intake in a single serving. It has a very intense, less sweet flavor profile.

Factors Influencing Iron Absorption from Dark Chocolate

While dark chocolate contains non-heme iron, several factors affect how well your body absorbs it. Non-heme iron is the type found in plant-based foods and is less bioavailable than heme iron, which comes from animal products.

To enhance absorption:

Pair with Vitamin C: Consuming dark chocolate with a source of Vitamin C, such as a glass of orange juice or some strawberries, can significantly increase the absorption of non-heme iron.

To inhibit absorption:

Avoid Calcium: Calcium can interfere with iron absorption. It is best to avoid consuming large quantities of dairy products or calcium supplements around the same time as your chocolate treat.
Limit Coffee and Tea: Tannins and polyphenols found in coffee and tea can also reduce non-heme iron absorption. It's best to enjoy your chocolate and your coffee or tea at separate times.

Comparison of Lindt Dark Chocolate Varieties


Feature	Lindt Excellence 70% Cocoa	Lindt Excellence 85% Cocoa	Lindt Excellence 90% Cocoa
Cocoa Content	70%	85%	90%
Iron per Serving	Lower concentration	Moderate to High concentration	Highest concentration
Sugar Content	Moderate	Low	Very Low
Flavor Profile	Rich and balanced, slightly sweet	Intense and robust, less sweet	Very intense, bitter, and complex
Daily Value (DV) of Iron	Provides a smaller percentage per serving	Provides a greater percentage per serving	Provides the most significant percentage per serving

The Place of Dark Chocolate in a Healthy Diet

Despite its iron content, it is important to remember that dark chocolate should be enjoyed in moderation. It is still high in calories and fat, and some varieties contain added sugar. Consider a small, controlled portion—a single square or two—as a treat rather than a primary mineral source.

For those with iron deficiency, relying solely on dark chocolate is not an effective strategy. Instead, it should complement a balanced diet rich in other iron sources, such as leafy greens, legumes, and lean meats. Always consult with a healthcare professional or registered dietitian for personalized nutrition advice.

Conclusion

In conclusion, is Lindt dark chocolate high in iron? Yes, particularly varieties with a higher cocoa percentage like the 85% or 90% Excellence bars. However, its effectiveness as an iron source is limited by its calorie content and non-heme iron form. A small, moderate serving can contribute to your daily iron intake and provides other benefits, such as antioxidants, but should not replace other whole food sources. It's a delicious way to boost your minerals, provided it's consumed mindfully as part of a varied and healthy diet.

Authoritative Outbound Link

For more detailed information on iron, including the recommended dietary intake for different groups, visit the National Institutes of Health website at: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.

Frequently Asked Questions

No, the iron content in Lindt dark chocolate varies significantly depending on the cocoa percentage. Varieties with higher cocoa solids, such as the 90% Excellence bar, contain more iron than those with lower percentages, like the 70% bar.

A single serving of Lindt Excellence 85% Cocoa dark chocolate can provide a substantial percentage of your daily iron needs. For specific details, always check the nutritional label, as exact values can vary.

The iron in dark chocolate is non-heme iron, which is not absorbed by the body as efficiently as the heme iron found in meat. While still beneficial, it is not a direct substitute for heme iron sources.

Dark chocolate can contribute to your iron intake, but it is not a cure for iron deficiency anemia. It is best used as a supplement to a balanced diet rich in other iron sources and should not be relied upon as the sole treatment.

To maximize absorption of the non-heme iron in dark chocolate, pair it with foods high in Vitamin C, such as berries or citrus fruits. Avoiding calcium-rich foods, coffee, and tea at the same time also helps.

It is best to consume dark chocolate in moderation due to its calorie and fat content. A small serving of one or two squares is recommended to gain its nutritional benefits without overindulging.

Yes, high-cocoa Lindt dark chocolate is also a good source of other essential minerals, including magnesium, copper, and manganese.