HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Ground NutmegGround Nutmeg Spices1750.98NA2.91742.76NA2033331.5215.22.055.93
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Onion PowderOnion Powder Spices5630.87NA5.71661.9NA4721444211075.947.9
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Garlic PowderGarlic Powder Spices1190.81NA8.531161.48NA625180236914.59.74
Ground Mustard SeedGround Mustard Seed Spices2620.63NA9.063642.4NA81572620512.865.2
Poppy SeedPoppy Seed Spices13701.55NA9.33306.4NA8296851324.87.525.67
Red or Cayenne PepperRed or Cayenne Pepper Spice2330.59NA12.32393.14NA461316714473.912.7
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Ground AllspiceGround Allspice Spices12571.05NA13.42575.6NA21519855.131461.9216
Ground MaceGround Mace Spices2652.6NA14.61721.58NA1164872.8484.22.428.6
Ground CinnamonGround Cinnamon Spices20280.69NA1712135.4NA1308726.2820.23.721.4
SaffronSaffron Spices1790.53NA1842646NA40627819.032391.7619
Black PepperBlack Pepper Spices8822.656819.334125.4NA31526479.76402.3725
Ground ClovesGround Cloves Spices11530.67NA21.6473110NA1901861135054.2318
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
White PepperWhite Pepper Spices4481.54NA241527.26NA2971235.248.451.919.3
Caraway SeedCaraway Seed Spices10351.37NA24.43871.95NA85320291825.58.2615
RosemaryFresh Rosemary12101.15NA25.43473.66NA2522550NA993.55259
Dill SeedDill Seed Spices24851.28NA26.84203NA45419442032.88.5212.6
Fennel SeedFennel Seed Spices17331.55NA275589.47NA7062455NA1285.3612.8
Coriander SeedCoriander Seed Spices11901.64NA27.45543.2NA68621264458.77.915
Pumpkin Pie SpiceSpices, pumpkin pie spice9970.71NA2919923NA17396913.6763.4612.4
Ground GingerGround Ginger Spices1700.72NA29.631949.7NA251197083.340.35.4315
Chili PowderChili Powder Spices5851.77NA30.72643NA53234573650837.6219
PeppermintFresh Peppermint17362.35NA36.35718.4NA5214064NA2217.93562
PaprikaPaprika Spice4061.26NA37.53162.8NA5574043111217.6820
Dried Parsley SpicesSpices, parsley, dried19521.34NA37.768516.8NA7474594247749.310
Dried Rosemary SpicesSpices, rosemary, dried19340.83NA443322.82NA10614436.9575.54.8814
Ground SageGround Sage Spices26221.2NA44.66794.97NA14416985.8717.57.4612.6
Fenugreek SeedFenugreek Seed Spices2721.7NA522961.9NA45811929.751043.8713.7
Dried TarragonDried Tarragon Spices19311.15NA54.758813.5NA53151197.461056.613
Anise SeedAnise Seed Spices9581.35NA552523.4NA65321387.423.77.8614
Celery SeedCelery Seed Spices22541.75NA57.35619.65NA698178615.42048.847.7
Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
Bay Leaf SpicesSpices, bay leaf13320.66NA68.719213NA1818454.4736.75.98.7
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Dried Oregano SpicesSpices, oregano, dried30131.2NA69.45099.4NA27923778.5475.0818.7
Ground SavoryGround Savory Spice39191.56NA69.669311.2NA25719328.46447.916.5
Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.4613
Dill WeedFresh Dill Weed24191.7NA76.664014.7NA7678581NA70910.6999
ThymeFresh Thyme20052.75NA86.47928.5NA5253015NA44.68.96322
Ground TurmericGround Turmeric Spice2692.1NA8833331.7NA47933339.9443.37.220.6
Cumin SeedCumin Seed Spices12411.16NA88.54884.44NA66523846.932246.410.7
Dried Dill Weed SpicesSpices, dill weed, dried35260.97NA968917.8NA10736538NA4116.5214.4
SpearmintFresh Spearmint22612.73NA13571612.7NA6825205NA34112.4972
Dried Marjoram SpicesSpices, marjoram, dried36722.1NA15363810NA56528088.31426.6414
Dried SpearmintSpearmint, dried26112.7NA153105620NA4843375NA6044.2320
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
Minerals in Top 80 Raw Nuts & Spices with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in raw nuts & spices , sorted by least amount of Iron per 500 calories.
Top 5 raw nuts & spices with least amount of iron per 500 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts