Dried Thyme SpicesSpices, thyme, dried3440.930.728.95NA1NA496091013.63106224
Dried Basil SpicesSpices, basil, dried79.40.172.5810.51.82.88NA66501.70233679193
Dried SpearmintSpearmint, dried9280.512.511.52.464.52NA930000NANA153
Dried Marjoram SpicesSpices, marjoram, dried7440.530.587.6NA2.2NA50609503.11147153
SpearmintFresh Spearmint23070.89210.82.841.8NA119301510NANA135
Dried Dill Weed SpicesSpices, dill weed, dried5790.830.565.55NA3.38NANA0990NANA96
Cumin SeedCumin Seed Spices85.30.840.446.1NA0.58NA13.3010.304.447.288.5
Ground TurmericGround Turmeric Spice00.0930.242.160.870.17NA3201.1207.121.588
ThymeFresh Thyme11780.242.339.032.021.72NA22307930NANA86.4
Dill WeedFresh Dill Weed44880.673.4418.34.62.15NA174409880NANA76.6
Dried Coriander LeafDried Coriander Leaf Spices5252.242.719NA1.1NA4910101601.85243676
Ground SavoryGround Savory Spice4720.67NA7.5NA3.33NANA0920NANA69.6
Dried Oregano SpicesSpices, oregano, dried1600.3318.751.741.97NA44704.34034.5117369.4
BasilFresh Basil57390.741.6519.64.543.37NA14780391017.4901769
Bay Leaf SpicesSpices, bay leaf4940.0140.673.2NA2.78NA288074.30NANA68.7
Dried Chervil SpicesSpices, chervil, dried6180.81.4311.4NA1.96NA57801050NANA67.4
Celery SeedCelery Seed Spices3.830.430.373.9NA1.14NA12.802201.36057.3
Anise SeedAnise Seed Spices23.70.50.434.541.20.96NA150310NANA55
Dried TarragonDried Tarragon Spices3560.432.2715NA4.1NA464084.70NANA54.7
Fenugreek SeedFenugreek Seed Spices4.640.50.572.54NA0.93NA88.204.640NANA52
Ground SageGround Sage Spices4681.20.539.08NA4.27NA435051.4012272144.6
Dried Rosemary SpicesSpices, rosemary, dried2360.780.651.5NA2.63NA4640920NANA44
Dried Parsley SpicesSpices, parsley, dried1660.344.1171.81.54NA3080214015.3232837.7
PaprikaPaprika Spice43670.592.2184.453.8NA8701.6051.614237.5
PeppermintFresh Peppermint15140.591.9122.40.92NA81402270NANA36.3
Chili PowderChili Powder Spices26290.441.6720.61.573.7NA49.601.24067.618730.7
Ground GingerGround Ginger Spices30.0690.2514.40.710.93NA19.401.04001.229.6
Pumpkin Pie SpiceSpices, pumpkin pie spice190.190.23.28NA0.58NA35034.202.8241.529
Coriander SeedCoriander Seed Spices00.40.493.57NANANA0035.20NANA27.4
Fennel SeedFennel Seed Spices100.590.518.77NA0.68NANA030.40NANA27
Dill SeedDill Seed Spices4.90.690.474.6NA0.41NA16.4034.40NANA26.8
RosemaryFresh Rosemary5570.140.583.53.071.3NA416083.20NANA25.4
Caraway SeedCaraway Seed Spices270.580.575.4NA0.54NA15031.503.75024.4
White PepperWhite Pepper Spices00.0370.210.36NA0.17NA17035.50NANA24
CardamomCardamom Spices00.320.291.77NA0.37NANA033.80NANA22.5
Ground ClovesGround Cloves Spices14.60.290.42.850.930.71NA45.600.3601625921.6
Black PepperBlack Pepper Spices53.80.220.362.282.80.58NA340002.0732619.3
SaffronSaffron Spices43.50.190.432.35NA1.63NA15001300NANA18
Ground CinnamonGround Cinnamon Spices30.40.0450.0832.70.720.32NA1207.704.76317
Ground MaceGround Mace Spices420.330.471.42NA0.17NA800220NANA14.6
Ground AllspiceGround Allspice Spices51.30.190.125.44NA0.4NA68.4074.50NANA13.4
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22012.7
Red or Cayenne PepperRed or Cayenne Pepper Spice32720.521.4413.7NA3.85NA167012004712612.3
Poppy SeedPoppy Seed Spices00.810.0950.850.310.24NA7800.9501.709.3
Ground Mustard SeedGround Mustard Seed Spices1.970.790.264.660.80.39NA15907055.39.06
Garlic PowderGarlic Powder Spices00.660.211.21.122.5NA7101.8010.68.53
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
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.337.2
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
Onion PowderOnion Powder Spices00.670.120.471.071.05NA94034.300.465.7
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.035.37
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA5.34
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3305.04
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
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
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.223.57
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
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
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
Ground NutmegGround Nutmeg Spices4.760.330.0541.24NA0.15NA72.402.860002.9
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
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
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA2.14
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301.84
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
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
Vitamins in Top 80 Raw Nuts & Spices with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in raw nuts & spices , sorted by most amount of Iron per 500 calories.
Top 5 raw nuts & spices with most amount of iron per 500 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint