Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
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
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.95260
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
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
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
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.95
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.96201
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
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
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Minerals in Top 40 Whole Nuts with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in whole nuts , sorted by most amount of Iron per 500 calories.
Top 5 whole nuts with most amount of iron per 500 calories are:
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Dried Chia Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels