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Fruits
Vegetables
Nuts
Legumes
Cereals
Sesame FlourHigh fat Sesame Flour197.055.855.06NANA00.990.053.030.172.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.534.56NA2.4801.20.063.660.582.6
Whole Sesame SeedsDried Whole Sesame Seeds178.673.14.10.052.0601.20.073.730.822.54
ChiaDried Chia Seeds20.66.333.48.67NA7.0800.693.671.21.21.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.775.41.90.251.0701.550.023.70.941.58
Coconut WaterCoconut Water (liquid From Coconuts)5261.053.819.513.75.800.9300.015001.53
TahiniSesame Butter from Roasted Kernels179.042.863.560.081.5601.270.073.90.511.5
Hemp SeedsHulled Hemp Seeds188.85.71.570.270.7200.831.84.970.91.44
Cashew NutsRaw Cashew Nuts187.933.35.461.070.601.40.011.40.941.2
FlaxseedSeeds, flaxseed18.77.93.435.40.295.100.694.271.11.31.07
Lotus SeedsRaw Lotus Seeds1120.64.6419NANA00.10.030.3286.51.07
Roasted CashewsDry Roasted Cashew Nuts178.072.675.70.870.5201.60.031.330.31.05
Oil Roasted CashewsOil Roasted Cashew Nuts178.242.95.150.860.5701.460.011.460.61.04
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.73.241.860.081.8401.440.0440.591
Japanese ChestnutsRaw Japanese Chestnuts650.341.4622.7NANA00.050.010.08400.94
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.341.4622.6NANA00.050.010.082.770.94
Sunflower SeedsDried Sunflower Seed Kernels178.83.563.420.451.4700.760.013.950.810.9
Cashew ButterPlain Cashew Butter no Salt178.434.7NA0.3401.660.031.40.50.86
Pine NutsDried Pine Nuts15102.031.940.530.5500.730.024.930.340.82
HazelnutsNuts, hazelnuts or filberts169.672.42.660.691.5400.710.011.250.850.75
Coconut MilkRaw Coconut Milk431012.41.450.9609.200.11290.71
Roasted PistachiosDry Roasted Pistachio Nuts1783.74.941.351.800.990.042.30.320.7
Pistachio NutsRaw Pistachio Nuts188.13.64.851.371.901.050.052.50.780.7
CoconutRaw Coconut Meat289.460.944.31.762.5408.400.1130.69
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts159.662.332.720.761.4600.70.011.30.390.68
Sunflower Seed ButterSunflower Seed Butter no Salt168.952.83.781.70.9200.760.011.580.10.67
AlmondsNuts, almonds178.623.653.720.752.1600.6602.130.760.64
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.51.8822NANA00.070.010.122.450.63
Chinese ChestnutsRaw Chinese Chestnuts44.60.51.8822NANA00.070.010.1219.60.63
Roasted AlmondsDry Roasted Almonds16.78.83.53.50.811.8200.6802.160.40.62
Toasted Dried CoconutToasted Dried Coconut Meat177.940.97.5NANA07.04NA0.090.170.57
Plain Almond ButterPlain Almond Butter no Salt169.043.43.070.721.6800.6802.20.270.57
Blanched AlmondsNuts, almonds, blanched178.93.633.160.781.6800.6702.10.760.56
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.722.182.70.551.7500.740.010.870.920.52
Macadamia NutsRaw Macadamia Nuts1410.61.11.920.641.201.680.030.180.190.51
Dried CoconutDried Coconut Meat159.781.043.61.12.4708.6700.110.450.5
Dried PilinutsNuts, pilinuts, dried14111.50.55NANA04.34NA1.060.390.49
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.843.07NA1.701.50.133.960.940.49
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.8322.5NANA00.120.030.2226.50.48
WalnutsEnglish Walnuts159.972.332.10.41.0200.941.45.820.620.44
Dried BeechnutsNuts, beechnuts, dried178.71.085.8NANA00.990.33.21.150.43
Roasted PecansDry Roasted Pecans14101.341.90.571.3200.880.142.760.160.39
Roasted European ChestnutsNuts, chestnuts, european, roasted410.91.321.64.332.100.170.040.3216.50.37
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.11.860.581.101.660.030.180.220.37
BrazilnutsDried Brazilnuts15102.171.80.351.1402.450.013.70.520.37
PecansPecans nuts14101.3320.571.400.890.1430.510.37
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.373.1519NA2.8600.370.170.56350.36
Almond pasteNuts, almond paste226.061.97107.91.0500.570.041.23.070.35
HickorynutsDried Hickorynuts159.81.942.78NA0.9701.070.163.140.40.32
Glazed WalnutsNuts, walnuts, glazed207.141.669.56.430.7200.71NANA1.260.26

Macronutrients in Top 70 Nuts with the highest Iron content per 100 kcal

In the above table you can find and compare the amount of macronutrients in all nuts , sorted by most amount of Iron per 100 calories.

Top 5 nuts with most amount of iron per 100 calories are:

  1. High fat Sesame Flour
  2. Roasted Whole Sesame Seeds
  3. Dried Whole Sesame Seeds
  4. Canned Coconut Milk
  5. Dried Chia Seeds