Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.41
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts79.40.270.040.0070.064018NANANANANA1.160.75
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.50.85
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)28629.526NA0.3207.9NANANANANA2.31.15
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.81.28
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.51.3
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.31.33
Lotus SeedsRaw Lotus Seeds1260.750.120.0380.4024.5NANANANANA5.851.35
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts2171.080.160.0270.25047.7NANANANANA4.11.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.431.43
Glazed WalnutsNuts, walnuts, glazed70950.65.06NANA067.545.6NANANA5.111.71.83
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.952
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.22.06
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted3391.70.250.0430.39074.2NANANANANA6.352.13
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes64639.737.400.31073.5520.0140.7551.3144.442.14
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.82.27
Coconut MilkRaw Coconut Milk32633.83000.3707.854.73NANANA3.13.252.32
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.832.45
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2851.130.170.0280.26064NANANANANA4.22.98
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07183
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.153.23
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.673.25
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.063.37
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.13.4
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.33.44
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.83.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.5133.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3113.76
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.53.97
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.12
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.44.34
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.34.65
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27930.227NA0.3304NANANANANA2.864.68
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.44.68
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.34.7
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.754.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.54.76
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.444.8
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.54.8
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.74.95
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.35
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.215305.2
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.25.23
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7305.26
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.75.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.45.4
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.65.56
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6305.7
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.55.84
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.36.2
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7216.66
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.83257.13
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.44
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.47.84
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7268.12
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.78.5
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.68248.58
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68269.47
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.49.65
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4010.3
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.411
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA242411
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.711.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311.4
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54312.5
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA132412.7
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72520.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA202421
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.621.5
Macronutrients in Top 70 Nuts with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by least amount of Iron per 5 ounces.
Top 5 nuts with least amount of iron per 5 ounces are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Frozen Coconut Milk
- Roasted Breadfruit Seeds