Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Minerals in Top 40 Raw Nuts with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in raw nuts , sorted by most amount of Iron per 500 calories.
Top 5 raw nuts with most amount of iron per 500 calories are:
- Dried Whole Sesame Seeds
- Dried Chia Seeds
- Dried Pumpkin And Squash Seed Kernels
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds