Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA14.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA13
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22012.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.05601.60.390.071NA35.502.540NANA8.38
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA7.94
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537.9
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630007.63
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2107.52
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.337.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.97.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2206.86
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA6.6
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA6.54
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81316.04
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA5.5
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.035.37
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA5.34
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.25.23
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9.951.1NA1.741.161.04NA147069.70NANA5.22
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79305.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3305.04
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8.931.10.534.850.670.91NA1520850NANA4.73
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA4.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA4.7
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.5
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA4.3
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93404.1
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.33.74
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA3.7
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.223.57
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.53.52
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04501.350.40.071NA3504.240NANA3.45
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.283.43
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA3.4
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA3.34
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.33.26
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.480.0731.161.220.9NA149020.50NANA3.24
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA3.2
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts230.360.41.81.250.92NA150080.70NANA3.17
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA3.15
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.15
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.310.193.141.240.91NA151080.30NANA3.14
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002003.1
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.403.03
Toasted Dried CoconutToasted Dried Coconut Meat00.0520.0860.520.690.26NA7.601.270NANA2.86
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.702.84
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002002.78
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA2.62
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.57
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0450.0740.450.590.22NA6.5801.10NANA2.46
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA2.45
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA2.43
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA2.17
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA2.14
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.05701.660.40.074NA34.702.720NANA2
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA1.97
Roasted European ChestnutsNuts, chestnuts, european, roasted2.040.50.362.741.131NA14305301.02161.86
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.401.85
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301.84
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA1.8
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.801.75
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA1.73
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0160.0160.760.150.033NA3.3000001.66
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA1.6
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA1.3
Vitamins in Top 70 Nuts with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in all nuts , sorted by most amount of Iron per 500 calories.
Top 5 nuts with most amount of iron per 500 calories are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Canned Coconut Milk
- Dried Chia Seeds