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Vegetables
Nuts
Legumes
Cereals
Sesame FlourHigh fat Sesame Flour30.20.292.968.60.2815380.4NA7.82.03
Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.442.6630.44113846.11.951.27
Whole Sesame SeedsDried Whole Sesame Seeds1700.712.5461.30.4311081.761.91.35
ChiaDried Chia Seeds1300.191.6690.5617783.711.43.30.94
Coconut WaterCoconut Water (liquid From Coconuts)1260.211.531320.7510513165.265530.53
TahiniSesame Butter from Roasted Kernels71.60.271.5160.2412369.65.819.30.78
Hemp SeedsHulled Hemp Seeds12.70.291.441271.372982174.670.91.8
Cashew NutsRaw Cashew Nuts6.70.41.2530.31071193.62.171.05
FlaxseedSeeds, flaxseed47.80.231.0773.40.461201524.765.60.81
Lotus SeedsRaw Lotus Seeds49.40.111.07630.7189412NA1.120.31
Roasted CashewsDry Roasted Cashew Nuts7.840.391.0545.30.1485.4982.042.80.98
Oil Roasted CashewsOil Roasted Cashew Nuts7.40.351.04470.29921093.52.240.92
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22154.70.2310658.65.457.451.07
Japanese ChestnutsRaw Japanese Chestnuts200.360.94321.0346.8214NA9.10.71
Sunflower SeedsDried Sunflower Seed Kernels13.40.310.955.70.331131109.081.540.86
Cashew ButterPlain Cashew Butter no Salt7.330.370.86440.1478931.962.560.88
Pine NutsDried Pine Nuts2.380.20.8237.31.385.488.70.10.30.96
HazelnutsNuts, hazelnuts or filberts180.270.75260.98461080.3800.39
Coconut MilkRaw Coconut Milk6.960.120.71160.443.51142.76.520.29
Roasted PistachiosDry Roasted Pistachio Nuts18.70.230.7190.22821761.751.050.41
Pistachio NutsRaw Pistachio Nuts18.80.230.721.60.2187.51831.250.180.39
CoconutRaw Coconut Meat3.950.120.699.040.42321012.855.650.31
Sunflower Seed ButterSunflower Seed Butter no Salt10.40.260.6750.40.3410893170.490.79
AlmondsNuts, almonds46.50.180.6446.60.38831270.710.170.54
Chinese ChestnutsRaw Chinese Chestnuts8.040.160.6337.50.7143200NA1.340.39
Roasted AlmondsDry Roasted Almonds450.180.6246.70.3778.81190.330.50.55
Toasted Dried CoconutToasted Dried Coconut Meat4.560.140.5715.50.4735.694NA6.250.35
Plain Almond ButterPlain Almond Butter no Salt56.50.150.5745.40.3582.71220.391.140.54
Blanched AlmondsNuts, almonds, blanched400.170.5645.40.3181.51120.543.220.5
Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.250.5225.4249.31050.6500.35
Macadamia NutsRaw Macadamia Nuts120.110.51180.582651.30.50.70.18
Dried CoconutDried Coconut Meat3.940.120.513.60.4231.282.32.85.60.3
Dried PilinutsNuts, pilinuts, dried200.130.49420.328070.5NA0.420.41
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.160.4937.20.695.56100NA11.40.68
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.210.4815.30.1719.4247NA1.020.25
WalnutsEnglish Walnuts150.240.44240.525367.40.750.310.47
Dried BeechnutsNuts, beechnuts, dried0.170.120.4300.230177NA6.60.063
Roasted PecansDry Roasted Pecans100.160.3918.60.5541.359.70.560.140.71
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.0790.3716.40.4227.650.61.630.560.18
BrazilnutsDried Brazilnuts24.30.260.37570.191101002910.460.62
PecansPecans nuts100.170.3717.50.654059.30.5500.66
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.640.3629.80.07974521NA13.70.49
Almond pasteNuts, almond paste37.60.0990.3528.40.1956.368.60.921.970.32
HickorynutsDried Hickorynuts9.30.110.3226.30.75166.41.230.150.66
Glazed WalnutsNuts, walnuts, glazed14NA0.26NANANA46.4NA89.2NA

Minerals in Top 70 Nuts with the highest Iron content per 100 kcal

In the above table you can find and compare the amount of minerals in all nuts , sorted by most amount of Iron per 100 calories.

Top 5 nuts with most amount of iron per 100 calories are:

  1. High fat Sesame Flour
  2. Roasted Whole Sesame Seeds
  3. Dried Whole Sesame Seeds
  4. Canned Coconut Milk
  5. Dried Chia Seeds