Glazed WalnutsNuts, walnuts, glazed6021.42.14NANA028.619.3NANANA2.164.970.77
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.99
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.861.04
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.91.05
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.07
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.1
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.251.1
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.91.1
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9741.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)1493127.4NA0.3408.3NANANANANA2.41.2
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.231.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.791.3
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.33
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.42
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.51.44
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.51.46
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.47
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.321.47
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.131.5
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.54
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.531.57
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.03111.67
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.21.7
Toasted Dried CoconutToasted Dried Coconut Meat50.72421NA0.26022.5NANANANANA2.71.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.8
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.87
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.621.9
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.9
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.641.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.651.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.131.9
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.92
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.071.94
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.961.96
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.42
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.982.03
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.822.06
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.32.07
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68112.1
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4112.1
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8732.14
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.52.23
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.142.25
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.12.47
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.972.57
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.382.8
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.82
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.42.84
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.02
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.73.13
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.433.13
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5783.14
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA143.2
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.343.3
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.62
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.33.92
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.63.96
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.974.1
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64.2
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17174.3
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.574.5
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.44.58
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.73
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.24.77
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)15232.529NA0.3504.28NANANANANA3.085.03
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.37.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4397.84
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.68.65
Macronutrients in Top 70 Nuts with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by least amount of Iron per 300 calories.
Top 5 nuts with least amount of iron per 300 calories are:
- Glazed Walnuts
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Oil Roasted Pecans
- Almond paste