Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
Dried SpearmintSpearmint, dried26112.7NA153105620NA4843375NA6044.2320
Dried Marjoram SpicesSpices, marjoram, dried36722.1NA15363810NA56528088.31426.6414
SpearmintFresh Spearmint22612.73NA13571612.7NA6825205NA34112.4972
Dried Dill Weed SpicesSpices, dill weed, dried35260.97NA968917.8NA10736538NA4116.5214.4
Cumin SeedCumin Seed Spices12411.16NA88.54884.44NA66523846.932246.410.7
Ground TurmericGround Turmeric Spice2692.1NA8833331.7NA47933339.9443.37.220.6
ThymeFresh Thyme20052.75NA86.47928.5NA5253015NA44.68.96322
Dill WeedFresh Dill Weed24191.7NA76.664014.7NA7678581NA70910.6999
Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.4613
Ground SavoryGround Savory Spice39191.56NA69.669311.2NA25719328.46447.916.5
Dried Oregano SpicesSpices, oregano, dried30131.2NA69.45099.4NA27923778.5475.0818.7
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Bay Leaf SpicesSpices, bay leaf13320.66NA68.719213NA1818454.4736.75.98.7
Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
Celery SeedCelery Seed Spices22541.75NA57.35619.65NA698178615.42048.847.7
Anise SeedAnise Seed Spices9581.35NA552523.4NA65321387.423.77.8614
Dried TarragonDried Tarragon Spices19311.15NA54.758813.5NA53151197.461056.613
Fenugreek SeedFenugreek Seed Spices2721.7NA522961.9NA45811929.751043.8713.7
Ground SageGround Sage Spices26221.2NA44.66794.97NA14416985.8717.57.4612.6
Dried Rosemary SpicesSpices, rosemary, dried19340.83NA443322.82NA10614436.9575.54.8814
Dried Parsley SpicesSpices, parsley, dried19521.34NA37.768516.8NA7474594247749.310
PaprikaPaprika Spice4061.26NA37.53162.8NA5574043111217.6820
PeppermintFresh Peppermint17362.35NA36.35718.4NA5214064NA2217.93562
Chili PowderChili Powder Spices5851.77NA30.72643NA53234573650837.6219
Ground GingerGround Ginger Spices1700.72NA29.631949.7NA251197083.340.35.4315
Pumpkin Pie SpiceSpices, pumpkin pie spice9970.71NA2919923NA17396913.6763.4612.4
Coriander SeedCoriander Seed Spices11901.64NA27.45543.2NA68621264458.77.915
Fennel SeedFennel Seed Spices17331.55NA275589.47NA7062455NA1285.3612.8
Dill SeedDill Seed Spices24851.28NA26.84203NA45419442032.88.5212.6
RosemaryFresh Rosemary12101.15NA25.43473.66NA2522550NA993.55259
Caraway SeedCaraway Seed Spices10351.37NA24.43871.95NA85320291825.58.2615
White PepperWhite Pepper Spices4481.54NA241527.26NA2971235.248.451.919.3
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
Ground ClovesGround Cloves Spices11530.67NA21.6473110NA1901861135054.2318
Black PepperBlack Pepper Spices8822.656819.334125.4NA31526479.76402.3725
SaffronSaffron Spices1790.53NA1842646NA40627819.032391.7619
Ground CinnamonGround Cinnamon Spices20280.69NA1712135.4NA1308726.2820.23.721.4
Ground MaceGround Mace Spices2652.6NA14.61721.58NA1164872.8484.22.428.6
Ground AllspiceGround Allspice Spices12571.05NA13.42575.6NA21519855.131461.9216
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Red or Cayenne PepperRed or Cayenne Pepper Spice2330.59NA12.32393.14NA461316714473.912.7
Poppy SeedPoppy Seed Spices13701.55NA9.33306.4NA8296851324.87.525.67
Ground Mustard SeedGround Mustard Seed Spices2620.63NA9.063642.4NA81572620512.865.2
Garlic PowderGarlic Powder Spices1190.81NA8.531161.48NA625180236914.59.74
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
Onion PowderOnion Powder Spices5630.87NA5.71661.9NA4721444211075.947.9
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
Ground NutmegGround Nutmeg Spices1750.98NA2.91742.76NA2033331.5215.22.055.93
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 80 Raw Nuts & Spices with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in raw nuts & spices , sorted by most amount of Iron per 500 calories.
Top 5 raw nuts & spices with most amount of iron per 500 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint