Glazed WalnutsNuts, walnuts, glazed42.6NANA0.77NANANANA139NA268NA3.77
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.73
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.76
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.51
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.5
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.8
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.48
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.65
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.54
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27.40.34NA5.03701.17NA146335NA19.80.85111
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
Minerals in Top 70 Nuts with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all nuts , sorted by least amount of Iron per 300 calories.
Top 5 nuts with least amount of iron per 300 calories are:
- Glazed Walnuts
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Oil Roasted Pecans
- Almond paste