iron in almonds information and values per serving and 100g

Welcome to the nutritional iron content in 13 different types of almonds, ranging from 33.75 mg to 0.59 mg per 100g. The basic type of almonds is Nuts, almonds, where the amount of iron in 100g is 3.72 mg. This is 27% of the iron RDA, from 100g of Nuts, almonds.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Top five almonds products high in iron

Below is a summary list for the top five almonds items ranked by the amount or level of iron in 100g.

At the bottom of the page is the full list for the 13 different types of almonds based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in almonds.

1. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds : 33.75mg (241%RDA)
2. Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds : 4.35mg (31%RDA)
3. Nuts, almonds, dry roasted, without salt added : 3.83mg (27%RDA)
4. Nuts, almonds, dry roasted, with salt added : 3.83mg (27%RDA)
5. Nuts, almonds : 3.72mg (27%RDA)

Following on from the five top almonds items or products containing iron we have a more comprehensive break down of Nuts, almonds, and the highest item containing iron which is Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 13 types of almonds. .

Nuts, almonds - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Nuts, almonds should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 575 kcal (29% RDA), the amount of Protein is 21.22 g (38% RDA), the amount of Fat is 49.42 g (76% RDA) and the amount of Carbohydrate is 21.67 g (17% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in almonds.

iron and nutrition facts in almonds per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Nuts, almonds has a nutritional value score of 16 out of 100.Comparing the iron content and the nutritional density in 100g for Nuts, almonds; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in almonds vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Nuts, almonds, in 100g contains 3.72 mg of iron. As a percentage of the RDA this is 27 %. Therefore, Nuts, almonds has 1.02 mg more iron than spinach. In terms of iron percentage this is 38 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Nuts, almonds has a nutritional value score of 16 out of 100.

The highest content of iron in the food items under the general description or type of almonds, is Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds with 33.75 mg of iron per 100g. Comparing spinach with Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds; Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds has 31.05 mg more iron than spinach. In terms of iron percentage this is 1150 % more iron.

Amount of iron per 100 Calories

100 calories of nuts, almonds is a serving size of 0.17 g, and the amount of Iron is 0.65 mg (4.7% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.69 g (6.61% RDA), Fat 8.59 g (13.22% RDA), Carbohydrate 3.77 g (2.96% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in almonds per 100 calories

Content per Typical Serving Size 1 cup, ground (or 95 g)

For the food Nuts, almonds the typical serving size is 1 cup, ground (or 95 g) which contains 3.53 mg of Iron. The iron percentage of the recommended daily value for this serving is 25 %.

To give 100% of the RDA, 4.0 servings of the typical serving size 1 cup, ground (or 95 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 546.25 kcal, the Protein content is 20.16 g, the Fat content is 46.95 g and the Carbohydrate content is 20.59 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in almonds

Macronutrients in Nuts, almonds


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, ground or 95 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 70.0 (kcal).The number of calories from Fat is 393.0 (kcal).The total calories from carbohydrate is 83.8 (kcal).iron, calories and nutritional content in almonds

Milligrams of iron in almonds (per 100g)

This list of 13 types of almonds, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds through to Candies, nougat, with almonds where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in almonds.

The list below gives the total iron content in the 13 items from the general description 'almonds' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 13 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

almonds iron per 100g

The corresponding nutritional value for almonds based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. almonds iron per 100g

The corresponding Calories for almonds ranked by the amount of iron per 100g is shown below in the almonds calories chart. almonds iron per 100g

Average Content for almonds

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of almonds, based on the list below of 13 different items under the general description of almonds, is 5.43 mg of iron. This average value corresponds to 38.79 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 539.00 kcal, the average amount of Protein is 15.02 g, the average amount of Fat is 37.17 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Nuts, almonds, oil roasted, with salt added which in 100g contains 3.68 mg of Iron. This corresponds to 26 % of the recommended daily allowance. For this serving the amount of Calories is 607 kcal, the amount of Protein is 21.23 g, the amount of Fat is 55.17 g and the amount of Carbohydrate is 17.68 g.

Highest iron Content per 100g

Using the list below for the 13 different almonds nutrition entries in our database, the highest amount of iron is found in Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds which contains 33.75 mg of iron per 100g. The associated percentage of RDA is 241 %. For this 100g serving the Calories content is 406 kcal, the Protein content is 6.25 g, the Fat content is 7.81 g, the Carbohydrate content is 81.25 g. chart to show highest iron in almonds per 100g

The lowest amount of iron is in Candies, nougat, with almonds which in 100g contains 0.59 mg of iron. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 398 kcal, the amount of Protein is 3.33 g, the amount of Fat is 1.67 g, the amount of Carbohydrate is 92.39 g.

The difference between the highest and lowest values gives a iron range of 33.16 mg per 100g. The range for the other nutrients are as follows; 8 kcal for Calories, 2.92 g for Protein, 6.14 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Nuts, almonds contains 3.72 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds which contains 10.8 mg in .75 cup (1 NLEA serving) (or 32 g). The percentage of the recommended daily value for this serving is 77 %. For this serving the Calories content is 129.92 kcal, the Protein content is 2 g, the Fat content is 2.5 g and the Carbohydrate content is 26 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.


Almonds List, iron Content per 100g

1. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds - Iron
  Nutritional Value : 16 / 100     food group - Breakfast Cereals
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  33.75 mg (241%)406 kcal (20%)81.25 g (63%)7.81 g (12%)6.25 g (11%)
  Typical Serving size of .75 cup (1 NLEA serving) (or 32g):
   10.8 mg (77%) 129.92 kcal (6%) 26 g (20%) 2.5 g (4%) 2 g (4%)
2. Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds - Iron
  Nutritional Value : 14 / 100     food group - Breakfast Cereals
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.35 mg (31%)467 kcal (23%)67.2 g (52%)18.02 g (28%)11.77 g (21%)
  Typical Serving size of .5 cup (1 NLEA serving) (or 57g):
   2.48 mg (18%) 266.19 kcal (13%) 38.3 g (29%) 10.27 g (16%) 6.71 g (12%)
3. Nuts, almonds, dry roasted, without salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.83 mg (27%)595 kcal (30%)21.2 g (16%)52.05 g (80%)21.06 g (38%)
  Typical Serving size of 1 cup whole kernels (or 138g):
   5.29 mg (38%) 821.1 kcal (41%) 29.26 g (23%) 71.83 g (111%) 29.06 g (52%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.09 mg (8%) 168.68 kcal (8%) 6.01 g (5%) 14.76 g (23%) 5.97 g (11%)
4. Nuts, almonds, dry roasted, with salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.83 mg (27%)595 kcal (30%)21.2 g (16%)52.05 g (80%)21.06 g (38%)
  Typical Serving size of 1 cup whole kernels (or 138g):
   5.29 mg (38%) 821.1 kcal (41%) 29.26 g (23%) 71.83 g (111%) 29.06 g (52%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.09 mg (8%) 168.68 kcal (8%) 6.01 g (5%) 14.76 g (23%) 5.97 g (11%)
5. Nuts, almonds - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.72 mg (27%)575 kcal (29%)21.67 g (17%)49.42 g (76%)21.22 g (38%)
  Typical Serving size of 1 cup and ground (or 95g):
   3.53 mg (25%) 546.25 kcal (27%) 20.59 g (16%) 46.95 g (72%) 20.16 g (36%)
  Other serving sizes 1 cup and sliced (or 92g):
  3.42 mg (24%) 529 kcal (26%) 19.94 g (15%) 45.47 g (70%) 19.52 g (35%)
  Other serving sizes 1 cup and slivered (or 108g):
  4.02 mg (29%) 621 kcal (31%) 23.4 g (18%) 53.37 g (82%) 22.92 g (41%)
  Other serving sizes 1 cup and whole (or 143g):
  5.32 mg (38%) 822.25 kcal (41%) 30.99 g (24%) 70.67 g (109%) 30.34 g (54%)
  Other serving sizes 1 oz (23 whole kernels) (or 28.35g):
  1.05 mg (8%) 163.01 kcal (8%) 6.14 g (5%) 14.01 g (22%) 6.02 g (11%)
  Other serving sizes 1 almond (or 1.2g):
  0.04 mg (0%) 6.9 kcal (0%) 0.26 g (0%) 0.59 g (1%) 0.25 g (0%)
6. Nuts, almonds, oil roasted, without salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.68 mg (26%)607 kcal (30%)17.68 g (14%)55.17 g (85%)21.23 g (38%)
  Typical Serving size of 1 cup whole kernels (or 157g):
   5.78 mg (41%) 952.99 kcal (48%) 27.76 g (21%) 86.62 g (133%) 33.33 g (60%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.04 mg (7%) 172.08 kcal (9%) 5.01 g (4%) 15.64 g (24%) 6.02 g (11%)
7. Nuts, almonds, oil roasted, with salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.68 mg (26%)607 kcal (30%)17.68 g (14%)55.17 g (85%)21.23 g (38%)
  Typical Serving size of 1 cup whole kernels (or 157g):
   5.78 mg (41%) 952.99 kcal (48%) 27.76 g (21%) 86.62 g (133%) 33.33 g (60%)
  Other serving sizes 1 oz (22 whole kernels) (or 28.35g):
  1.04 mg (7%) 172.08 kcal (9%) 5.01 g (4%) 15.64 g (24%) 6.02 g (11%)
8. Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds - Iron
  Nutritional Value : 15 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.56 mg (25%)573 kcal (29%)50.22 g (39%)37.07 g (57%)9.51 g (17%)
  Typical Serving size of 1 serving 1oz pack (or 28g):
   1 mg (7%) 160.44 kcal (8%) 14.06 g (11%) 10.38 g (16%) 2.66 g (5%)
9. Nuts, almonds, blanched - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.28 mg (23%)590 kcal (30%)18.67 g (14%)52.52 g (81%)21.4 g (38%)
  Typical Serving size of 1 cup whole kernels (or 145g):
   4.76 mg (34%) 855.5 kcal (43%) 27.07 g (21%) 76.15 g (117%) 31.03 g (55%)
  Other serving sizes 1 tbsp (or 9.1g):
  0.3 mg (2%) 53.69 kcal (3%) 1.7 g (1%) 4.78 g (7%) 1.95 g (3%)
  Other serving sizes 1 oz (or 28.35g):
  0.93 mg (7%) 167.27 kcal (8%) 5.29 g (4%) 14.89 g (23%) 6.07 g (11%)
10. Nuts, almonds, honey roasted, unblanched - Iron
  Nutritional Value : 15 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.83 mg (20%)594 kcal (30%)27.9 g (21%)49.9 g (77%)18.17 g (32%)
  Typical Serving size of 1 cup whole kernels (or 144g):
   4.08 mg (29%) 855.36 kcal (43%) 40.18 g (31%) 71.86 g (111%) 26.16 g (47%)
  Other serving sizes 1 oz (or 28.35g):
  0.8 mg (6%) 168.4 kcal (8%) 7.91 g (6%) 14.15 g (22%) 5.15 g (9%)
11. Candies, sugar-coated almonds - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.9 mg (14%)474 kcal (24%)68.26 g (53%)17.93 g (28%)10 g (18%)
  Typical Serving size of 1 piece (or 3.5g):
   0.07 mg (1%) 16.59 kcal (1%) 2.39 g (2%) 0.63 g (1%) 0.35 g (1%)
12. Candies, milk chocolate, with almonds - Iron
  Nutritional Value : 14 / 100     food group - Sweets
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.63 mg (12%)526 kcal (26%)53.4 g (41%)34.4 g (53%)9 g (16%)
  Typical Serving size of 1 bar (1.45 oz) (or 41g):
   0.67 mg (5%) 215.66 kcal (11%) 21.89 g (17%) 14.1 g (22%) 3.69 g (7%)
  Other serving sizes 1 bar (1.55 oz) (or 44g):
  0.72 mg (5%) 231.44 kcal (12%) 23.5 g (18%) 15.14 g (23%) 3.96 g (7%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito