Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.852.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.4832.6
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.12.54
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)50.8119.6NA0.1201.43NANANANANA1.031.68
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.41.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.41.58
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.81.53
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.861.5
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.71.44
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.21.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA331.37
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.531.32
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.11.3
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.31.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.81.1
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.431.07
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.641.07
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.671.05
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.481.04
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.91.04
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.241
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.460.95
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.460.94
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.460.94
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.560.9
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.3430.86
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.030.82
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.75
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.160.74
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.71
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.70.7
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.60.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.10.69
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.69
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.330.68
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.80.67
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.320.65
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.360.65
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.650.64
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.70.64
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.90.63
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.880.63
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.880.63
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted420.50.0730.0130.12022NANANANANA1.870.63
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.50.62
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.50.61
Toasted Dried CoconutToasted Dried Coconut Meat177.947.04NA0.08707.5NANANANANA0.90.57
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.40.57
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.630.56
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.180.52
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.51
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.040.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed14.6108.96NA0.1103.15NANANANANA0.770.49
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.50.49
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.840.49
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.48
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.47
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.44
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.930.43
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.43
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)49.510.39.13NA0.1102.76NANANANANA0.80.4
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.340.39
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.30.37
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.10.37
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.170.37
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.37
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.150.36
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.970.35
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.30.35
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.690.33
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.32
Glazed WalnutsNuts, walnuts, glazed207.140.71NANA09.56.43NANANA0.721.660.26
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:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Canned Coconut Milk
- Dried Chia Seeds