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Nuts & Seeds — Highest Iron Ranking

100 foods ranked by Highest Iron per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc
# Food Highest Iron Calories
1 Seeds, sesame butter, paste 19.2mg 586 kcal
2 Seeds, sesame flour, high-fat 15.2mg 526 kcal
3 Seeds, sesame seeds, whole, roasted and toasted 14.8mg 565 kcal
4 Seeds, sesame seeds, whole, dried 14.6mg 573 kcal
5 Seeds, sesame meal, partially defatted 14.6mg 567 kcal
6 Seeds, sesame flour, partially defatted 14.3mg 382 kcal
7 Seeds, sesame flour, low-fat 14.2mg 333 kcal
8 Seeds, cottonseed meal, partially defatted (glandless) 13.4mg 367 kcal
9 Seeds, cottonseed flour, partially defatted (glandless) 12.7mg 359 kcal
10 Seeds, cottonseed flour, low fat (glandless) 12.6mg 332 kcal
11 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 9.0mg 595 kcal
12 Seeds, pumpkin and squash seed kernels, dried 8.8mg 559 kcal
13 Seeds, pumpkin and squash seed kernels, roasted, with salt added 8.1mg 574 kcal
14 Seeds, pumpkin and squash seed kernels, roasted, without salt 8.1mg 574 kcal
15 Seeds, hemp seed, hulled 8.0mg 553 kcal
16 Seeds, sesame seed kernels, toasted, with salt added (decorticated) 7.8mg 567 kcal
17 Seeds, sesame seed kernels, toasted, without salt added (decorticated) 7.8mg 567 kcal
18 Seeds, chia seeds, dried 7.7mg 486 kcal
19 Seeds, watermelon seed kernels, dried 7.3mg 557 kcal
20 Seeds, sunflower seed kernels, toasted, without salt 6.8mg 619 kcal
21 Seeds, sunflower seed kernels, toasted, with salt added 6.8mg 619 kcal
22 Nuts, cashew nuts, raw 6.7mg 553 kcal
23 Seeds, sunflower seed flour, partially defatted 6.6mg 326 kcal
24 Seeds, sesame seed kernels, dried (decorticated) 6.4mg 631 kcal
25 Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 6.4mg 607 kcal
26 Nuts, cashew nuts, oil roasted, without salt added 6.1mg 580 kcal
27 Nuts, cashew nuts, oil roasted, with salt added 6.1mg 581 kcal
28 Nuts, cashew nuts, dry roasted, without salt added 6.0mg 574 kcal
29 Nuts, cashew nuts, dry roasted, with salt added 6.0mg 574 kcal
30 Seeds, flaxseed 5.7mg 534 kcal
31 Nuts, pine nuts, dried 5.5mg 673 kcal
32 Seeds, cottonseed kernels, roasted (glandless) 5.4mg 506 kcal
33 Seeds, sunflower seed kernels, dried 5.3mg 584 kcal
34 Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 5.2mg 607 kcal
35 Nuts, cashew butter, plain, without salt added 5.0mg 587 kcal
36 Nuts, cashew butter, plain, with salt added 4.9mg 609 kcal
37 Seeds, safflower seed kernels, dried 4.9mg 517 kcal
38 Seeds, safflower seed meal, partially defatted 4.9mg 342 kcal
39 Nuts, hazelnuts or filberts 4.7mg 628 kcal
40 Seeds, breadnut tree seeds, dried 4.6mg 367 kcal
41 Seeds, sesame butter, tahini, type of kernels unspecified 4.4mg 592 kcal
42 Nuts, hazelnuts or filberts, dry roasted, without salt added 4.4mg 646 kcal
43 Seeds, sunflower seed kernels, oil roasted, without salt 4.3mg 592 kcal
44 Seeds, sunflower seed kernels, oil roasted, with salt added 4.3mg 592 kcal
45 Seeds, sunflower seed butter, without salt 4.1mg 617 kcal
46 Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) 4.1mg 617 kcal
47 Nuts, pistachio nuts, dry roasted, with salt added 4.0mg 569 kcal
48 Nuts, pistachio nuts, dry roasted, without salt added 4.0mg 572 kcal
49 Nuts, butternuts, dried 4.0mg 612 kcal
50 Nuts, pistachio nuts, raw 3.9mg 560 kcal
51 Nuts, almonds, oil roasted, with salt added, smoke flavor 3.9mg 607 kcal
52 Seeds, sunflower seed kernels, dry roasted, without salt 3.8mg 582 kcal
53 Seeds, sunflower seed kernels, dry roasted, with salt added 3.8mg 582 kcal
54 Seeds, sunflower seed kernels from shell, dry roasted, with salt added 3.8mg 546 kcal
55 Nuts, almonds, dry roasted, with salt added 3.7mg 598 kcal
56 Nuts, almonds, dry roasted, without salt added 3.7mg 598 kcal
57 Nuts, mixed nuts, dry roasted, with peanuts, without salt added 3.7mg 607 kcal
58 Nuts, almonds 3.7mg 579 kcal
59 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 3.7mg 594 kcal
60 Nuts, macadamia nuts, raw 3.7mg 718 kcal
61 Nuts, almonds, oil roasted, without salt added 3.7mg 607 kcal
62 Nuts, almonds, oil roasted, lightly salted 3.7mg 607 kcal
63 Nuts, almonds, oil roasted, with salt added 3.7mg 607 kcal
64 Seeds, breadfruit seeds, raw 3.7mg 191 kcal
65 Nuts, pilinuts, dried 3.5mg 719 kcal
66 Seeds, lotus seeds, dried 3.5mg 332 kcal
67 Nuts, almond butter, plain, with salt added 3.5mg 614 kcal
68 Nuts, almond butter, plain, without salt added 3.5mg 614 kcal
69 Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend 3.4mg 572 kcal
70 Nuts, coconut meat, dried (desiccated), toasted 3.4mg 592 kcal
71 Nuts, chestnuts, japanese, dried 3.4mg 360 kcal
72 Nuts, coconut meat, dried (desiccated), creamed 3.4mg 684 kcal
73 Nuts, coconut meat, dried (desiccated), not sweetened 3.3mg 660 kcal
74 Seeds, pumpkin and squash seeds, whole, roasted, without salt 3.3mg 446 kcal
75 Seeds, pumpkin and squash seeds, whole, roasted, with salt added 3.3mg 446 kcal
76 Nuts, coconut milk, canned (liquid expressed from grated meat and water) 3.3mg 197 kcal
77 Nuts, hazelnuts or filberts, blanched 3.3mg 629 kcal
78 Nuts, almonds, blanched 3.3mg 590 kcal
79 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 3.2mg 608 kcal
80 Nuts, walnuts, black, dried 3.1mg 619 kcal
81 Nuts, pine nuts, pinyon, dried 3.1mg 629 kcal
82 Nuts, walnuts, english 2.9mg 654 kcal
83 Nuts, almonds, honey roasted, unblanched 2.8mg 594 kcal
84 Nuts, pecans, dry roasted, with salt added 2.8mg 710 kcal
85 Nuts, pecans, dry roasted, without salt added 2.8mg 710 kcal
86 Nuts, macadamia nuts, dry roasted, with salt added 2.7mg 716 kcal
87 Nuts, macadamia nuts, dry roasted, without salt added 2.7mg 718 kcal
88 Nuts, mixed nuts, oil roasted, with peanuts, without salt added 2.6mg 607 kcal
89 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 2.6mg 607 kcal
90 Nuts, mixed nuts, oil roasted, with peanuts, lightly salted 2.6mg 607 kcal
91 Nuts, formulated, wheat-based, all flavors except macadamia, without salt 2.6mg 647 kcal
92 Nuts, mixed nuts, oil roasted, without peanuts, without salt added 2.6mg 615 kcal
93 Nuts, mixed nuts, oil roasted, without peanuts, with salt added 2.6mg 615 kcal
94 Nuts, walnuts, dry roasted, with salt added 2.6mg 643 kcal
95 Nuts, pecans 2.5mg 691 kcal
96 Seeds, sesame butter, tahini, from raw and stone ground kernels 2.5mg 570 kcal
97 Nuts, pecans, oil roasted, with salt added 2.5mg 715 kcal
98 Nuts, pecans, oil roasted, without salt added 2.5mg 715 kcal
99 Nuts, beechnuts, dried 2.5mg 576 kcal
100 Nuts, brazilnuts, dried, unblanched 2.4mg 659 kcal

Related Rankings

Highest Calorie Nuts & Seeds Lowest Calorie Nuts & Seeds Highest Protein Nuts & Seeds Highest Fat Nuts & Seeds Lowest Fat Nuts & Seeds Highest Carbs Nuts & Seeds Lowest Carbs (Keto-Friendly) Nuts & Seeds Highest Fiber Nuts & Seeds Highest Sugar Nuts & Seeds Lowest Sugar Nuts & Seeds Highest Sodium Nuts & Seeds Lowest Sodium Nuts & Seeds Highest Vitamin C Nuts & Seeds Highest Vitamin A Nuts & Seeds Highest Vitamin D Nuts & Seeds Highest Calcium Nuts & Seeds Highest Potassium Nuts & Seeds Highest Magnesium Nuts & Seeds Highest Zinc Nuts & Seeds

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