HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.81.8
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.421.85
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.71.97
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.22
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.22.43
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.45
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.52.57
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.53.1
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.383.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.43.15
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.43.17
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.543.2
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.33.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.63.26
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.63.4
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.73.43
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46183.5
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.43.52
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.83.7
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72123.74
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.1
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.34.7
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.34.7
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.324.73
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.35.23
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.25.34
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6175.37
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.56.04
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.46.54
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.636.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66267.03
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277.9
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4177.94
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.512.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.41513
Macronutrients in Top 40 Whole Nuts with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole nuts , sorted by least amount of Iron per 500 calories.
Top 5 whole nuts with least amount of iron per 500 calories are:
- Dried Hickorynuts
- Boiled Breadfruit Seeds
- Pecans nuts
- Dried Brazilnuts
- Dry Roasted Macadamia Nuts