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