Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.861.15
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts2220.750.110.020.18050NANANANANA3.252.1
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA19212.4
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)80282.673.2NA0.9022NANANANANA6.43.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.63.57
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.63.6
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.473.73
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.43.77
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts60730.440.0750.70134NANANANANA11.43.85
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.64
Glazed WalnutsNuts, walnuts, glazed198414214NANA0189128NANANA14.3335.1
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.75.6
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.935.75
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted9494.720.690.121.10208NANANANANA17.85.95
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes181011110500.8802061460.042.114439.312.46
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.76.35
Coconut MilkRaw Coconut Milk913958401.0402213.3NANANA8.739.16.5
Boiled European ChestnutsBoiled and Steamed European Chestnuts5205.481.030.231.930110NANANANANA7.946.87
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.88.33
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.58.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.49.05
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA279.1
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.49.45
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA209.5
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8579.64
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.69.76
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.59.8
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.83110.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.711
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.411.5
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54612
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.38513
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)78284.775NA0.92011NANANANANA813
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.413
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.613
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.313
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA2113.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2113.4
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA2113.5
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.2418314
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4314
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.314.6
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.414.6
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68414.7
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38315
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.715
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.3428015.6
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.516
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.616.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.717.4
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.318.7
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.720
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.521
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.322
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.622.7
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.824
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.2136724
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468125.2
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.326.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.327
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11229
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.630.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.331
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612531.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811832
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412035
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.535.5
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.457.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.358.6
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA12260.2
Macronutrients in Top 70 Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by least amount of Iron per 14 ounces.
Top 5 nuts with least amount of iron per 14 ounces are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Frozen Coconut Milk
- Roasted Breadfruit Seeds