Welcome to the list of the top 80 nuts and seeds highest in iron content. Where the amount of iron ranges from 19.2 mg to 0.29 mg per 100g. The top nuts and seed is Seeds, sesame butter, paste with the highest iron content, which in 100g contains 19.2 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Seeds, sesame butter, paste, which contains 19.2 mg of iron, the corresponding RDA iron percentage is 137 %, which is the highest item from the list of nuts and seeds high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, sesame butter, paste has a nutritional value score of 16 out of 100.Comparing the iron content and the nutritional density in 100g for Seeds, sesame butter, paste; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of nuts and seeds.



Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Seeds, sesame butter, paste, which is the top of the nuts and seeds list for iron content in your diet, the amount of Calories is 586 kcal (29% RDA), the amount of Protein is 18.08 g (32% RDA), the amount of Fat is 50.87 g (78% RDA) and the amount of Carbohydrate is 24.05 g (19% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Seeds, sesame butter, paste from the list of nuts and seeds.

iron and nutrition facts in nuts and seeds per 100g

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in nuts and seeds for the top 20 nuts and seeds. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Seeds, sesame butter, paste 19.2mg (137%RDA)
2. Seeds, sesame flour, high-fat 15.17mg (108%RDA)
3. Seeds, sesame seeds, whole, roasted and toasted 14.76mg (105%RDA)
4. Seeds, sesame meal, partially defatted 14.55mg (104%RDA)
5. Seeds, sesame flour, partially defatted 14.3mg (102%RDA)
6. Seeds, sesame flour, low-fat 14.22mg (102%RDA)
7. Seeds, cottonseed meal, partially defatted (glandless) 13.35mg (95%RDA)
8. Seeds, cottonseed flour, partially defatted (glandless) 12.66mg (90%RDA)
9. Seeds, cottonseed flour, low fat (glandless) 12.58mg (90%RDA)
10. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 8.95mg (64%RDA)
11. Seeds, pumpkin and squash seed kernels, roasted, without salt 8.07mg (58%RDA)
12. Seeds, pumpkin and squash seed kernels, roasted, with salt added 8.07mg (58%RDA)
13. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 7.78mg (56%RDA)
14. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 7.78mg (56%RDA)
15. Seeds, sunflower seed kernels, toasted, without salt 6.81mg (49%RDA)
16. Seeds, sunflower seed kernels, toasted, with salt added 6.81mg (49%RDA)
17. Nuts, cashew nuts, raw 6.68mg (48%RDA)
18. Seeds, sunflower seed flour, partially defatted 6.62mg (47%RDA)
19. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 6.35mg (45%RDA)
20. Nuts, cashew nuts, oil roasted, with salt added 6.05mg (43%RDA)

Comparing iron in nuts and seeds vs spinach

The amount of iron in spinach is 2.7 per 100g.As iron percentage of the RDA this is 19 %. Comparing with Seeds, sesame butter, paste, in 100g contains 19.2 mg of iron. As a percentage of the RDA this is 137 %. Therefore, Seeds, sesame butter, paste has 16.5 mg more iron than spinach. In terms of iron percentage this is 611 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Seeds, sesame butter, paste has a nutritional value score of 16 out of 100.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 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 Seeds, cottonseed flour, partially defatted (glandless) which contains 11.9 mg in 1 cup (or 94 g). The percentage of the recommended daily value for this serving is 85 %. For this serving the Calories content is 337.46 kcal (17% RDA), the Protein content is 38.5 g (69% RDA), the Fat content is 5.83 g (9% RDA) and the Carbohydrate content is 38.11 g (29% RDA).

Milligrams of iron in nuts and seeds (per 100g)

The list below gives the total iron content in the top 80 items from the general description 'nuts and seeds' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give 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.

nuts and seeds iron per 100g

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 16 items. The highest amount of iron from the 16 raw items is in Nuts, cashew nuts, raw where the content is 6.68 mg per 100g. The number of food items described as lowfat or non-fat are 2 items.

A list of nuts and seeds which are found in our database include chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts. These can be selected at the bottom of the page to give more information based around iron content. We have selected peanuts,almonds,hazelnuts,walnuts,cashews, to highlight the range of iron content in these common nuts and seeds, show below in the bar charts. You can click on an individual bar chart to take you to the complete analysis of each item.

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 foods high in iron.


List of Nuts and seeds High in iron Content per 100g

1. Seeds, sesame butter, paste - Iron
19.2 mg of Iron per 100g (137% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.2 mg(137%) 586(29%)24.05(19%)50.87(78%)18.08(32%)
Typical Serving Amount : 1 tbsp (or 16g):
3.07 mg(22%)93.76 kcal(5%)3.85 g(3%)8.14 g(13%)2.89 g(5%)
2. Seeds, sesame flour, high-fat - Iron
15.17 mg of Iron per 100g (108% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
15.17 mg(108%) 526(26%)26.62(20%)37.1(57%)30.78(55%)
Typical Serving Amount : 1 oz (or 28.35g):
4.3 mg(31%)149.12 kcal(7%)7.55 g(6%)10.52 g(16%)8.73 g(16%)
3. Seeds, sesame seeds, whole, roasted and toasted - Iron
14.76 mg of Iron per 100g (105% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.76 mg(105%) 565(28%)25.74(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 oz (or 28.35g):
4.18 mg(30%)160.18 kcal(8%)7.3 g(6%)13.61 g(21%)4.81 g(9%)
4. Seeds, sesame meal, partially defatted - Iron
14.55 mg of Iron per 100g (104% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.55 mg(104%) 567(28%)26.04(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 oz (or 28.35g):
4.12 mg(29%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
5. Seeds, sesame flour, partially defatted - Iron
14.3 mg of Iron per 100g (102% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.3 mg(102%) 382(19%)35.14(27%)11.89(18%)40.32(72%)
Typical Serving Amount : 1 oz (or 28.35g):
4.05 mg(29%)108.3 kcal(5%)9.96 g(8%)3.37 g(5%)11.43 g(20%)
6. Seeds, sesame flour, low-fat - Iron
14.22 mg of Iron per 100g (102% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.22 mg(102%) 333(17%)35.51(27%)1.75(3%)50.14(90%)
Typical Serving Amount : 1 oz (or 28.35g):
4.03 mg(29%)94.41 kcal(5%)10.07 g(8%)0.5 g(1%)14.21 g(25%)
7. Seeds, cottonseed meal, partially defatted (glandless) - Iron
13.35 mg of Iron per 100g (95% RDA)
Nutritional Value = 17 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
13.35 mg(95%) 367(18%)38.43(30%)4.77(7%)49.1(88%)
Typical Serving Amount : 1 oz (or 28.35g):
3.78 mg(27%)104.04 kcal(5%)10.89 g(8%)1.35 g(2%)13.92 g(25%)
8. Seeds, cottonseed flour, partially defatted (glandless) - Iron
12.66 mg of Iron per 100g (90% RDA)
Nutritional Value = 18 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.66 mg(90%) 359(18%)40.54(31%)6.2(10%)40.96(73%)
Typical Serving Amount : 1 cup (or 94g):
11.9 mg(85%)337.46 kcal(17%)38.11 g(29%)5.83 g(9%)38.5 g(69%)
Other Serving Size : 1 tbsp (or 5g):
0.63 mg(5%)17.95 kcal(1%)2.03 g(2%)0.31 g(0%)2.05 g(4%)
9. Seeds, cottonseed flour, low fat (glandless) - Iron
12.58 mg of Iron per 100g (90% RDA)
Nutritional Value = 18 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.58 mg(90%) 332(17%)36.1(28%)1.41(2%)49.83(89%)
Typical Serving Amount : 1 oz (or 28.35g):
3.57 mg(26%)94.12 kcal(5%)10.23 g(8%)0.4 g(1%)14.13 g(25%)
10. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Iron
8.95 mg of Iron per 100g (64% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.95 mg(64%) 595(30%)21.19(16%)53.76(83%)17(30%)
Typical Serving Amount : 1 tbsp (or 15g):
1.34 mg(10%)89.25 kcal(4%)3.18 g(2%)8.06 g(12%)2.55 g(5%)
Other Serving Size : 1 oz (or 28.35g):
2.54 mg(18%)168.68 kcal(8%)6.01 g(5%)15.24 g(23%)4.82 g(9%)
11. Seeds, pumpkin and squash seed kernels, roasted, without salt - Iron
8.07 mg of Iron per 100g (58% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.07 mg(58%) 574(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1 cup (or 118g):
9.52 mg(68%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1 oz (or 28.35g):
2.29 mg(16%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
12. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Iron
8.07 mg of Iron per 100g (58% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.07 mg(58%) 574(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1 cup (or 118g):
9.52 mg(68%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1 oz (or 28.35g):
2.29 mg(16%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
13. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Iron
7.78 mg of Iron per 100g (56% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.78 mg(56%) 567(28%)26.04(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 cup (or 128g):
9.96 mg(71%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1 oz (or 28.35g):
2.21 mg(16%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
14. Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Iron
7.78 mg of Iron per 100g (56% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.78 mg(56%) 567(28%)26.04(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 cup (or 128g):
9.96 mg(71%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1 oz (or 28.35g):
2.21 mg(16%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
15. Seeds, sunflower seed kernels, toasted, without salt - Iron
6.81 mg of Iron per 100g (49% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.81 mg(49%) 619(31%)20.59(16%)56.8(87%)17.21(31%)
Typical Serving Amount : 1 cup (or 134g):
9.13 mg(65%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1 oz (or 28.35g):
1.93 mg(14%)175.49 kcal(9%)5.84 g(4%)16.1 g(25%)4.88 g(9%)
16. Seeds, sunflower seed kernels, toasted, with salt added - Iron
6.81 mg of Iron per 100g (49% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.81 mg(49%) 619(31%)20.59(16%)56.8(87%)17.21(31%)
Typical Serving Amount : 1 cup (or 134g):
9.13 mg(65%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1 oz (or 28.35g):
1.93 mg(14%)175.49 kcal(9%)5.84 g(4%)16.1 g(25%)4.88 g(9%)
17. Nuts, cashew nuts, raw - Iron
6.68 mg of Iron per 100g (48% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.68 mg(48%) 553(28%)30.19(23%)43.85(67%)18.22(33%)
Typical Serving Amount : 1 oz (or 28.35g):
1.89 mg(14%)156.78 kcal(8%)8.56 g(7%)12.43 g(19%)5.17 g(9%)
18. Seeds, sunflower seed flour, partially defatted - Iron
6.62 mg of Iron per 100g (47% RDA)
Nutritional Value = 17 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.62 mg(47%) 326(16%)35.83(28%)1.61(2%)48.06(86%)
Typical Serving Amount : 1 cup (or 64g):
4.24 mg(30%)208.64 kcal(10%)22.93 g(18%)1.03 g(2%)30.76 g(55%)
Other Serving Size : 1 tbsp (or 4g):
0.26 mg(2%)13.04 kcal(1%)1.43 g(1%)0.06 g(0%)1.92 g(3%)
19. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Iron
6.35 mg of Iron per 100g (45% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.35 mg(45%) 607(30%)17.89(14%)56.44(87%)17.95(32%)
Typical Serving Amount : 1 tbsp (or 14g):
0.89 mg(6%)84.98 kcal(4%)2.5 g(2%)7.9 g(12%)2.51 g(4%)
Other Serving Size : 1 oz (or 28.35g):
1.8 mg(13%)172.08 kcal(9%)5.07 g(4%)16 g(25%)5.09 g(9%)
20. Nuts, cashew nuts, oil roasted, with salt added - Iron
6.05 mg of Iron per 100g (43% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.05 mg(43%) 581(29%)30.16(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1 cup, whole (or 129g):
7.8 mg(56%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 cup, halves and pieces (or 129g):
7.8 mg(56%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 oz (18 kernels) (or 28.35g):
1.72 mg(12%)164.71 kcal(8%)8.55 g(7%)13.54 g(21%)4.77 g(9%)
21. Nuts, cashew nuts, oil roasted, without salt added - Iron
6.05 mg of Iron per 100g (43% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.05 mg(43%) 580(29%)29.87(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1 cup, whole (or 129g):
7.8 mg(56%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 cup, halves and pieces (or 129g):
7.8 mg(56%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 oz (18 kernels) (or 28.35g):
1.72 mg(12%)164.43 kcal(8%)8.47 g(7%)13.54 g(21%)4.77 g(9%)
22. Seeds, flaxseed - Iron
5.73 mg of Iron per 100g (41% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.73 mg(41%) 534(27%)28.88(22%)42.16(65%)18.29(33%)
Typical Serving Amount : 1 cup, whole (or 168g):
9.63 mg(69%)897.12 kcal(45%)48.52 g(37%)70.83 g(109%)30.73 g(55%)
Other Serving Size : 1 tbsp, whole (or 10.3g):
0.59 mg(4%)55 kcal(3%)2.97 g(2%)4.34 g(7%)1.88 g(3%)
Other Serving Size : 1 tbsp, ground (or 7g):
0.4 mg(3%)37.38 kcal(2%)2.02 g(2%)2.95 g(5%)1.28 g(2%)
Other Serving Size : 1 tsp, whole (or 3.4g):
0.19 mg(1%)18.16 kcal(1%)0.98 g(1%)1.43 g(2%)0.62 g(1%)
Other Serving Size : 1 tsp, ground (or 2.5g):
0.14 mg(1%)13.35 kcal(1%)0.72 g(1%)1.05 g(2%)0.46 g(1%)
23. Seeds, cottonseed kernels, roasted (glandless) - Iron
5.4 mg of Iron per 100g (39% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.4 mg(39%) 506(25%)21.9(17%)36.29(56%)32.59(58%)
Typical Serving Amount : 1 cup (or 149g):
8.05 mg(58%)753.94 kcal(38%)32.63 g(25%)54.07 g(83%)48.56 g(87%)
Other Serving Size : 1 tbsp (or 10g):
0.54 mg(4%)50.6 kcal(3%)2.19 g(2%)3.63 g(6%)3.26 g(6%)
24. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Iron
5.18 mg of Iron per 100g (37% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.18 mg(37%) 607(30%)25(19%)50(77%)17.86(32%)
Typical Serving Amount : 1 oz (or 28.35g):
1.47 mg(11%)172.08 kcal(9%)7.09 g(5%)14.18 g(22%)5.06 g(9%)
25. Nuts, cashew butter, plain, with salt added - Iron
5.03 mg of Iron per 100g (36% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.03 mg(36%) 587(29%)27.57(21%)49.41(76%)17.56(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.8 mg(6%)93.92 kcal(5%)4.41 g(3%)7.91 g(12%)2.81 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.43 mg(10%)166.41 kcal(8%)7.82 g(6%)14.01 g(22%)4.98 g(9%)
26. Nuts, cashew butter, plain, without salt added - Iron
5.03 mg of Iron per 100g (36% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.03 mg(36%) 587(29%)27.57(21%)49.41(76%)17.56(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.8 mg(6%)93.92 kcal(5%)4.41 g(3%)7.91 g(12%)2.81 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.43 mg(10%)166.41 kcal(8%)7.82 g(6%)14.01 g(22%)4.98 g(9%)
27. Seeds, safflower seed meal, partially defatted - Iron
4.86 mg of Iron per 100g (35% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.86 mg(35%) 342(17%)48.73(37%)2.39(4%)35.62(64%)
Typical Serving Amount : 1 oz (or 28.35g):
1.38 mg(10%)96.96 kcal(5%)13.81 g(11%)0.68 g(1%)10.1 g(18%)
28. Nuts, hazelnuts or filberts - Iron
4.7 mg of Iron per 100g (34% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.7 mg(34%) 628(31%)16.7(13%)60.75(93%)14.95(27%)
Typical Serving Amount : 1 cup, chopped (or 115g):
5.41 mg(39%)722.2 kcal(36%)19.21 g(15%)69.86 g(107%)17.19 g(31%)
Other Serving Size : 1 cup, ground (or 75g):
3.53 mg(25%)471 kcal(24%)12.53 g(10%)45.56 g(70%)11.21 g(20%)
Other Serving Size : 1 cup, whole (or 135g):
6.35 mg(45%)847.8 kcal(42%)22.55 g(17%)82.01 g(126%)20.18 g(36%)
Other Serving Size : 1 oz (21 whole kernels) (or 28.35g):
1.33 mg(10%)178.04 kcal(9%)4.73 g(4%)17.22 g(26%)4.24 g(8%)
Other Serving Size : 10 nuts (or 14g):
0.66 mg(5%)87.92 kcal(4%)2.34 g(2%)8.51 g(13%)2.09 g(4%)
29. Seeds, sesame butter, tahini, type of kernels unspecified - Iron
4.42 mg of Iron per 100g (32% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.42 mg(32%) 592(30%)21.5(17%)53.01(82%)17.4(31%)
Typical Serving Amount : 1 tbsp (or 15g):
0.66 mg(5%)88.8 kcal(4%)3.23 g(2%)7.95 g(12%)2.61 g(5%)
30. Seeds, sunflower seed kernels, oil roasted, without salt - Iron
4.28 mg of Iron per 100g (31% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.28 mg(31%) 592(30%)22.89(18%)51.3(79%)20.06(36%)
Typical Serving Amount : 1 cup (or 135g):
5.78 mg(41%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1 oz (or 28.35g):
1.21 mg(9%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
31. Seeds, sunflower seed kernels, oil roasted, with salt added - Iron
4.28 mg of Iron per 100g (31% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.28 mg(31%) 592(30%)22.89(18%)51.3(79%)20.06(36%)
Typical Serving Amount : 1 cup (or 135g):
5.78 mg(41%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1 oz (or 28.35g):
1.21 mg(9%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
32. Seeds, sunflower seed butter, without salt - Iron
4.12 mg of Iron per 100g (29% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.12 mg(29%) 617(31%)23.32(18%)55.2(85%)17.28(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.66 mg(5%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.17 mg(8%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
33. Seeds, sunflower seed butter, with salt added - Iron
4.12 mg of Iron per 100g (29% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.12 mg(29%) 617(31%)23.32(18%)55.2(85%)17.28(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.66 mg(5%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.17 mg(8%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
34. Nuts, pistachio nuts, raw - Iron
3.92 mg of Iron per 100g (28% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.92 mg(28%) 562(28%)27.51(21%)45.39(70%)20.27(36%)
Typical Serving Amount : 1 cup (or 123g):
4.82 mg(34%)691.26 kcal(35%)33.84 g(26%)55.83 g(86%)24.93 g(45%)
Other Serving Size : 1 oz (49 kernels) (or 28.35g):
1.11 mg(8%)159.33 kcal(8%)7.8 g(6%)12.87 g(20%)5.75 g(10%)
Other Serving Size : 1 kernel (or 0.7g):
0.03 mg(0%)3.93 kcal(0%)0.19 g(0%)0.32 g(0%)0.14 g(0%)
35. Nuts, almonds - Iron
3.72 mg of Iron per 100g (27% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.72 mg(27%) 575(29%)21.67(17%)49.42(76%)21.22(38%)
Typical Serving Amount : 1 cup, 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 Size : 1 cup, sliced (or 92g):
3.42 mg(24%)529 kcal(26%)19.94 g(15%)45.47 g(70%)19.52 g(35%)
Other Serving Size : 1 cup, slivered (or 108g):
4.02 mg(29%)621 kcal(31%)23.4 g(18%)53.37 g(82%)22.92 g(41%)
Other Serving Size : 1 cup, 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 Size : 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 Size : 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%)
36. Nuts, macadamia nuts, raw - Iron
3.69 mg of Iron per 100g (26% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.69 mg(26%) 718(36%)13.82(11%)75.77(117%)7.91(14%)
Typical Serving Amount : 1 cup, whole or halves (or 134g):
4.94 mg(35%)962.12 kcal(48%)18.52 g(14%)101.53 g(156%)10.6 g(19%)
Other Serving Size : 1 oz (10-12 kernels) (or 28.35g):
1.05 mg(8%)203.55 kcal(10%)3.92 g(3%)21.48 g(33%)2.24 g(4%)
37. Nuts, almonds, oil roasted, with salt added - Iron
3.68 mg of Iron per 100g (26% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.68 mg(26%) 607(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 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 Size : 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%)
38. Nuts, almonds, oil roasted, without salt added - Iron
3.68 mg of Iron per 100g (26% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.68 mg(26%) 607(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 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 Size : 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%)
39. Seeds, breadfruit seeds, raw - Iron
3.67 mg of Iron per 100g (26% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.67 mg(26%) 191(10%)29.24(22%)5.59(9%)7.4(13%)
Typical Serving Amount : 1 oz (or 28.35g):
1.04 mg(7%)54.15 kcal(3%)8.29 g(6%)1.58 g(2%)2.1 g(4%)
40. Nuts, almond butter, plain, without salt added - Iron
3.49 mg of Iron per 100g (25% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.49 mg(25%) 614(31%)18.82(14%)55.5(85%)20.96(37%)
Typical Serving Amount : 1 cup (or 250g):
8.73 mg(62%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
Other Serving Size : 1 tbsp (or 16g):
0.56 mg(4%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
41. Nuts, almond butter, plain, with salt added - Iron
3.49 mg of Iron per 100g (25% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.49 mg(25%) 614(31%)18.82(14%)55.5(85%)20.96(37%)
Typical Serving Amount : 1 cup (or 250g):
8.73 mg(62%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
Other Serving Size : 1 tbsp (or 16g):
0.56 mg(4%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
42. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - Iron
3.31 mg of Iron per 100g (24% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.31 mg(24%) 446(22%)53.75(41%)19.4(30%)18.55(33%)
Typical Serving Amount : 1 cup (or 64g):
2.12 mg(15%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1 oz (85 seeds) (or 28.35g):
0.94 mg(7%)126.44 kcal(6%)15.24 g(12%)5.5 g(8%)5.26 g(9%)
43. Seeds, pumpkin and squash seeds, whole, roasted, without salt - Iron
3.31 mg of Iron per 100g (24% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.31 mg(24%) 446(22%)53.75(41%)19.4(30%)18.55(33%)
Typical Serving Amount : 1 cup (or 64g):
2.12 mg(15%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1 oz (85 seeds) (or 28.35g):
0.94 mg(7%)126.44 kcal(6%)15.24 g(12%)5.5 g(8%)5.26 g(9%)
44. Nuts, hazelnuts or filberts, blanched - Iron
3.3 mg of Iron per 100g (24% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 mg(24%) 629(31%)17(13%)61.15(94%)13.7(24%)
Typical Serving Amount : 1 oz (or 28.35g):
0.94 mg(7%)178.32 kcal(9%)4.82 g(4%)17.34 g(27%)3.88 g(7%)
45. Nuts, almonds, blanched - Iron
3.28 mg of Iron per 100g (23% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.28 mg(23%) 590(30%)18.67(14%)52.52(81%)21.4(38%)
Typical Serving Amount : 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 Size : 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 Size : 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%)
46. Nuts, walnuts, english - Iron
2.91 mg of Iron per 100g (21% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.91 mg(21%) 654(33%)13.71(11%)65.21(100%)15.23(27%)
Typical Serving Amount : 1 cup, chopped (or 117g):
3.4 mg(24%)765.18 kcal(38%)16.04 g(12%)76.3 g(117%)17.82 g(32%)
Other Serving Size : 1 cup, ground (or 80g):
2.33 mg(17%)523.2 kcal(26%)10.97 g(8%)52.17 g(80%)12.18 g(22%)
Other Serving Size : 1 cup, in shell, edible yield (7 nuts) (or 28g):
0.81 mg(6%)183.12 kcal(9%)3.84 g(3%)18.26 g(28%)4.26 g(8%)
Other Serving Size : 1 cup shelled (50 halves) (or 100g):
2.91 mg(21%)654 kcal(33%)13.71 g(11%)65.21 g(100%)15.23 g(27%)
Other Serving Size : 1 cup pieces or chips (or 120g):
3.49 mg(25%)784.8 kcal(39%)16.45 g(13%)78.25 g(120%)18.28 g(33%)
Other Serving Size : 1 oz (14 halves) (or 28.35g):
0.82 mg(6%)185.41 kcal(9%)3.89 g(3%)18.49 g(28%)4.32 g(8%)
47. Nuts, almonds, honey roasted, unblanched - Iron
2.83 mg of Iron per 100g (20% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.83 mg(20%) 594(30%)27.9(21%)49.9(77%)18.17(32%)
Typical Serving Amount : 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 Size : 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%)
48. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Iron
2.61 mg of Iron per 100g (19% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.61 mg(19%) 607(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1 cup (or 134g):
3.5 mg(25%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1 oz (or 28.35g):
0.74 mg(5%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
Other Serving Size : 10 nuts, assorted (or 14g):
0.37 mg(3%)84.98 kcal(4%)2.95 g(2%)7.55 g(12%)2.81 g(5%)
49. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Iron
2.61 mg of Iron per 100g (19% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.61 mg(19%) 607(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1 cup (or 134g):
3.5 mg(25%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1 oz (or 28.35g):
0.74 mg(5%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
50. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Iron
2.61 mg of Iron per 100g (19% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.61 mg(19%) 607(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1 oz (or 28.35g):
0.74 mg(5%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
51. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Iron
2.6 mg of Iron per 100g (19% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.6 mg(19%) 647(32%)20.79(16%)62.3(96%)13.11(23%)
Typical Serving Amount : 1 oz (or 28.35g):
0.74 mg(5%)183.42 kcal(9%)5.89 g(5%)17.66 g(27%)3.72 g(7%)
52. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 615(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1 cup (or 144g):
3.7 mg(26%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1 oz (or 28.35g):
0.73 mg(5%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
53. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Iron
2.57 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.57 mg(18%) 615(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1 cup (or 144g):
3.7 mg(26%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1 oz (or 28.35g):
0.73 mg(5%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
54. Nuts, pecans - Iron
2.53 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.53 mg(18%) 691(35%)13.86(11%)71.97(111%)9.17(16%)
Typical Serving Amount : 1 cup, chopped (or 109g):
2.76 mg(20%)753.19 kcal(38%)15.11 g(12%)78.45 g(121%)10 g(18%)
Other Serving Size : 1 cup, halves (or 99g):
2.5 mg(18%)684.09 kcal(34%)13.72 g(11%)71.25 g(110%)9.08 g(16%)
Other Serving Size : 1 oz (19 halves) (or 28.35g):
0.72 mg(5%)195.9 kcal(10%)3.93 g(3%)20.4 g(31%)2.6 g(5%)
55. Seeds, sesame butter, tahini, from raw and stone ground kernels - Iron
2.51 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.51 mg(18%) 570(29%)26.19(20%)48(74%)17.81(32%)
Typical Serving Amount : 1 tbsp (or 15g):
0.38 mg(3%)85.5 kcal(4%)3.93 g(3%)7.2 g(11%)2.67 g(5%)
Other Serving Size : 1 oz (or 28.35g):
0.71 mg(5%)161.6 kcal(8%)7.42 g(6%)13.61 g(21%)5.05 g(9%)
56. Nuts, pecans, oil roasted, with salt added - Iron
2.47 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.47 mg(18%) 715(36%)13.01(10%)75.23(116%)9.2(16%)
Typical Serving Amount : 1 cup (or 110g):
2.72 mg(19%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1 oz (15 halves) (or 28.35g):
0.7 mg(5%)202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
57. Nuts, pecans, oil roasted, without salt added - Iron
2.47 mg of Iron per 100g (18% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.47 mg(18%) 715(36%)13.01(10%)75.23(116%)9.2(16%)
Typical Serving Amount : 1 cup (or 110g):
2.72 mg(19%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1 oz (15 halves) (or 28.35g):
0.7 mg(5%)202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
58. Nuts, coconut meat, raw - Iron
2.43 mg of Iron per 100g (17% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.43 mg(17%) 354(18%)15.23(12%)33.49(52%)3.33(6%)
Typical Serving Amount : 1 cup, shredded (or 80g):
1.94 mg(14%)283.2 kcal(14%)12.18 g(9%)26.79 g(41%)2.66 g(5%)
Other Serving Size : 1 medium (or 397g):
9.65 mg(69%)1405.38 kcal(70%)60.46 g(47%)132.96 g(205%)13.22 g(24%)
Other Serving Size : 1 piece (2 x 2 x 1/2) (or 45g):
1.09 mg(8%)159.3 kcal(8%)6.85 g(5%)15.07 g(23%)1.5 g(3%)
59. Nuts, formulated, wheat-based, unflavored, with salt added - Iron
2.4 mg of Iron per 100g (17% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.4 mg(17%) 622(31%)23.68(18%)57.7(89%)13.82(25%)
Typical Serving Amount : 1 oz (or 28.35g):
0.68 mg(5%)176.34 kcal(9%)6.71 g(5%)16.36 g(25%)3.92 g(7%)
60. Nuts, coconut cream, raw (liquid expressed from grated meat) - Iron
2.28 mg of Iron per 100g (16% RDA)
Nutritional Value = 13 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.28 mg(16%) 330(17%)6.65(5%)34.68(53%)3.63(6%)
Typical Serving Amount : 1 cup (or 240g):
5.47 mg(39%)792 kcal(40%)15.96 g(12%)83.23 g(128%)8.71 g(16%)
Other Serving Size : 1 tbsp (or 15g):
0.34 mg(2%)49.5 kcal(2%)1 g(1%)5.2 g(8%)0.54 g(1%)
61. Nuts, chestnuts, japanese, roasted - Iron
2.1 mg of Iron per 100g (15% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.1 mg(15%) 201(10%)45.13(35%)0.8(1%)2.97(5%)
Typical Serving Amount : 1 oz (or 28.35g):
0.6 mg(4%)56.98 kcal(3%)12.79 g(10%)0.23 g(0%)0.84 g(2%)
62. Seeds, breadnut tree seeds, raw - Iron
2.09 mg of Iron per 100g (15% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.09 mg(15%) 217(11%)46.28(36%)0.99(2%)5.97(11%)
Typical Serving Amount : 1 oz (8-14 seeds) (or 28.35g):
0.59 mg(4%)61.52 kcal(3%)13.12 g(10%)0.28 g(0%)1.69 g(3%)
63. Nuts, chestnuts, european, boiled and steamed - Iron
1.73 mg of Iron per 100g (12% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.73 mg(12%) 131(7%)27.76(21%)1.38(2%)2(4%)
Typical Serving Amount : 1 oz (or 28.35g):
0.49 mg(4%)37.14 kcal(2%)7.87 g(6%)0.39 g(1%)0.57 g(1%)
64. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Iron
1.64 mg of Iron per 100g (12% RDA)
Nutritional Value = 13 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.64 mg(12%) 230(12%)5.54(4%)23.84(37%)2.29(4%)
Typical Serving Amount : 1 cup (or 240g):
3.94 mg(28%)552 kcal(28%)13.3 g(10%)57.22 g(88%)5.5 g(10%)
Other Serving Size : 1 tbsp (or 15g):
0.25 mg(2%)34.5 kcal(2%)0.83 g(1%)3.58 g(6%)0.34 g(1%)
65. Nuts, almond paste - Iron
1.6 mg of Iron per 100g (11% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.6 mg(11%) 458(23%)47.81(37%)27.74(43%)9(16%)
Typical Serving Amount : 1 cup, firmly packed (or 227g):
3.63 mg(26%)1039.66 kcal(52%)108.53 g(83%)62.97 g(97%)20.43 g(36%)
Other Serving Size : 1 oz (or 28.35g):
0.45 mg(3%)129.84 kcal(6%)13.55 g(10%)7.86 g(12%)2.55 g(5%)
66. Nuts, chestnuts, chinese, roasted - Iron
1.5 mg of Iron per 100g (11% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.5 mg(11%) 239(12%)52.36(40%)1.19(2%)4.48(8%)
Typical Serving Amount : 1 oz (or 28.35g):
0.43 mg(3%)67.76 kcal(3%)14.84 g(11%)0.34 g(1%)1.27 g(2%)
67. Nuts, chestnuts, japanese, raw - Iron
1.45 mg of Iron per 100g (10% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.45 mg(10%) 154(8%)34.91(27%)0.53(1%)2.25(4%)
Typical Serving Amount : 1 oz (or 28.35g):
0.41 mg(3%)43.66 kcal(2%)9.9 g(8%)0.15 g(0%)0.64 g(1%)
68. Nuts, chestnuts, chinese, raw - Iron
1.41 mg of Iron per 100g (10% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.41 mg(10%) 224(11%)49.07(38%)1.11(2%)4.2(8%)
Typical Serving Amount : 1 oz (or 28.35g):
0.4 mg(3%)63.5 kcal(3%)13.91 g(11%)0.31 g(0%)1.19 g(2%)
69. Nuts, acorn flour, full fat - Iron
1.21 mg of Iron per 100g (9% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.21 mg(9%) 501(25%)54.65(42%)30.17(46%)7.49(13%)
Typical Serving Amount : 1 oz (or 28.35g):
0.34 mg(2%)142.03 kcal(7%)15.49 g(12%)8.55 g(13%)2.12 g(4%)
70. Nuts, chestnuts, european, raw, unpeeled - Iron
1.01 mg of Iron per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.01 mg(7%) 213(11%)45.54(35%)2.26(3%)2.42(4%)
Typical Serving Amount : 1 cup (or 145g):
1.46 mg(10%)308.85 kcal(15%)66.03 g(51%)3.28 g(5%)3.51 g(6%)
Other Serving Size : 1 oz (or 28.35g):
0.29 mg(2%)60.39 kcal(3%)12.91 g(10%)0.64 g(1%)0.69 g(1%)
71. Nuts, ginkgo nuts, raw - Iron
1 mg of Iron per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1 mg(7%) 182(9%)37.6(29%)1.68(3%)4.32(8%)
Typical Serving Amount : 1 oz (or 28.35g):
0.28 mg(2%)51.6 kcal(3%)10.66 g(8%)0.48 g(1%)1.22 g(2%)
72. Nuts, chestnuts, chinese, boiled and steamed - Iron
0.97 mg of Iron per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.97 mg(7%) 153(8%)33.64(26%)0.76(1%)2.88(5%)
Typical Serving Amount : 1 oz (or 28.35g):
0.27 mg(2%)43.38 kcal(2%)9.54 g(7%)0.22 g(0%)0.82 g(1%)
73. Seeds, lotus seeds, raw - Iron
0.95 mg of Iron per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.95 mg(7%) 89(4%)17.28(13%)0.53(1%)4.13(7%)
Typical Serving Amount : 1 oz (or 28.35g):
0.27 mg(2%)25.23 kcal(1%)4.9 g(4%)0.15 g(0%)1.17 g(2%)
74. Nuts, chestnuts, european, raw, peeled - Iron
0.94 mg of Iron per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.94 mg(7%) 196(10%)44.17(34%)1.25(2%)1.63(3%)
Typical Serving Amount : 1 oz (or 28.35g):
0.27 mg(2%)55.57 kcal(3%)12.52 g(10%)0.35 g(1%)0.46 g(1%)
75. Nuts, chestnuts, european, roasted - Iron
0.91 mg of Iron per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.91 mg(7%) 245(12%)52.96(41%)2.2(3%)3.17(6%)
Typical Serving Amount : 1 cup (or 143g):
1.3 mg(9%)350.35 kcal(18%)75.73 g(58%)3.15 g(5%)4.53 g(8%)
Other Serving Size : 1 oz (or 28.35g):
0.26 mg(2%)69.46 kcal(3%)15.01 g(12%)0.62 g(1%)0.9 g(2%)
Other Serving Size : 10 kernels (or 84g):
0.76 mg(5%)205.8 kcal(10%)44.49 g(34%)1.85 g(3%)2.66 g(5%)
76. Seeds, breadfruit seeds, roasted - Iron
0.9 mg of Iron per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.9 mg(6%) 207(10%)40.1(31%)2.7(4%)6.2(11%)
Typical Serving Amount : 1 oz (or 28.35g):
0.26 mg(2%)58.68 kcal(3%)11.37 g(9%)0.77 g(1%)1.76 g(3%)
77. Nuts, acorns, raw - Iron
0.79 mg of Iron per 100g (6% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(6%) 387(19%)40.75(31%)23.86(37%)6.15(11%)
Typical Serving Amount : 1 oz (or 28.35g):
0.22 mg(2%)109.71 kcal(5%)11.55 g(9%)6.76 g(10%)1.74 g(3%)
78. Seeds, breadfruit seeds, boiled - Iron
0.6 mg of Iron per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.6 mg(4%) 168(8%)32(25%)2.3(4%)5.3(9%)
Typical Serving Amount : 1 oz (or 28.35g):
0.17 mg(1%)47.63 kcal(2%)9.07 g(7%)0.65 g(1%)1.5 g(3%)
79. Nuts, chestnuts, japanese, boiled and steamed - Iron
0.53 mg of Iron per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.53 mg(4%) 56(3%)12.64(10%)0.19(0%)0.82(1%)
Typical Serving Amount : 1 oz (or 28.35g):
0.15 mg(1%)15.88 kcal(1%)3.58 g(3%)0.05 g(0%)0.23 g(0%)
80. Nuts, coconut water (liquid from coconuts) - Iron
0.29 mg of Iron per 100g (2% RDA)
Nutritional Value = 17 / 100    Food Category - Nut and Seed Products
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.29 mg(2%) 19(1%)3.71(3%)0.2(0%)0.72(1%)
Typical Serving Amount : 1 cup (or 240g):
0.7 mg(5%)45.6 kcal(2%)8.9 g(7%)0.48 g(1%)1.73 g(3%)
Other Serving Size : 1 tbsp (or 15g):
0.04 mg(0%)2.85 kcal(0%)0.56 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 1 coconut yields (or 206g):
0.6 mg(4%)39.14 kcal(2%)7.64 g(6%)0.41 g(1%)1.48 g(3%)






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