Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6130
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.729.3
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43529
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.717.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126017.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.216
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.715.4
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.33315.3
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.214.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233413.5
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.612.6
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.412
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.412
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342711
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.210.4
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.79.33
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7308.7
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.38.18
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.88
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.47.54
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.67.4
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721427.3
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.47
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.93
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.56.73
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.46.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.56.67
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.76.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.5376.57
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)39142.337.5NA0.4605.58NANANANANA46.55
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.6522276.55
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.56.5
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2236.07
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.7195.56
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.55.26
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.34.9
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.34.9
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.44.82
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.64.82
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.944.74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.74.72
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.54.54
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)655696100.75013NANANANA4.377.24.52
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.24.2
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3991.60.230.040.37089.6NANANANANA5.94.17
Boiled European ChestnutsBoiled and Steamed European Chestnuts2602.740.520.120.97055NANANANANA3.973.43
Coconut MilkRaw Coconut Milk45647.34200.520116.63NANANA4.374.543.25
Almond pasteNuts, almond paste909555.20.391109572NANANA9.53183.18
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.23
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted4742.360.350.060.550104NANANANANA8.92.98
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.88
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.332.8
Glazed WalnutsNuts, walnuts, glazed992717.1NANA09463.8NANANA7.1416.42.56
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.82
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3041.50.220.0380.35066.8NANANANANA5.71.92
Lotus SeedsRaw Lotus Seeds1771.050.170.0540.57034.3NANANANANA8.21.9
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.231.87
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.31.8
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.31.8
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40141.336.6NA0.45011NANANANANA3.21.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.51.2
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1110.380.0560.010.089025NANANANANA1.631.05
Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
Macronutrients in Top 70 Nuts with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by most amount of Iron per 7 ounces.
Top 5 nuts with most amount of iron per 7 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