We have sorted our complete nutrition and vitamin database of nuts, based on amount of Iron. Click a food item to give a full nutrition breakdown which can be scaled for different amounts of Nuts, from our list of Nuts high in Iron.

This page shows the amount of Iron in Seeds, sesame butter, paste through to Nuts, cashew nuts, oil roasted, without salt added. The amount ranges from 19.2 mg through to 6.05 mg of Iron in 100g. For a complete list we also have a list of foods high in Iron.

Please remember that this gives an accurate value in 100g for Iron in Nuts. For example 100g of Seeds, sesame butter, paste contains 19.2 mg of Iron. However, this is not the full story when considering your nutritional requirements. You should also take into account portion sizes when you are considering the amount of Iron in Nuts and Iron rich Nuts.

For example chives have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Iron in your diet. Otherwise, we hope you find the site informative and that this is a helpful list of Nuts high in Iron.




 

Nuts that are High in Iron per 100 g

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Seeds, sesame butter, paste - Iron
  In 100g, Iron content = 19.2 mg (137.14 %DV)
  Typical Nuts serving, 1 tbsp (or 16g), Iron content = 3.07 mg (21.93 %DV)
Seeds, sesame flour, high-fat - Iron
  In 100g, Iron content = 15.17 mg (108.36 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 4.3 mg (30.71 %DV)
Seeds, sesame seeds, whole, roasted and toasted - Iron
  In 100g, Iron content = 14.76 mg (105.43 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 4.18 mg (29.86 %DV)
Seeds, sesame meal, partially defatted - Iron
  In 100g, Iron content = 14.55 mg (103.93 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 4.12 mg (29.43 %DV)
Seeds, sesame seeds, whole, dried - Iron
  In 100g, Iron content = 14.55 mg (103.93 %DV)
  Typical Nuts serving, 1 cup (or 144g), Iron content = 20.95 mg (149.64 %DV)
Seeds, sesame flour, partially defatted - Iron
  In 100g, Iron content = 14.3 mg (102.14 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 4.05 mg (28.93 %DV)
Seeds, sesame flour, low-fat - Iron
  In 100g, Iron content = 14.22 mg (101.57 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 4.03 mg (28.79 %DV)
Seeds, cottonseed meal, partially defatted (glandless) - Iron
  In 100g, Iron content = 13.35 mg (95.36 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 3.78 mg (27 %DV)
Seeds, cottonseed flour, partially defatted (glandless) - Iron
  In 100g, Iron content = 12.66 mg (90.43 %DV)
  Typical Nuts serving, 1 cup (or 94g), Iron content = 11.9 mg (85 %DV)
Seeds, cottonseed flour, low fat (glandless) - Iron
  In 100g, Iron content = 12.58 mg (89.86 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 3.57 mg (25.5 %DV)
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Iron
  In 100g, Iron content = 8.95 mg (63.93 %DV)
  Typical Nuts serving, 1 tbsp (or 15g), Iron content = 1.34 mg (9.57 %DV)
Seeds, pumpkin and squash seed kernels, dried - Iron
  In 100g, Iron content = 8.82 mg (63 %DV)
  Typical Nuts serving, 1 cup (or 129g), Iron content = 11.38 mg (81.29 %DV)
Seeds, pumpkin and squash seed kernels, roasted, with salt added - Iron
  In 100g, Iron content = 8.07 mg (57.64 %DV)
  Typical Nuts serving, 1 cup (or 118g), Iron content = 9.52 mg (68 %DV)
Seeds, pumpkin and squash seed kernels, roasted, without salt - Iron
  In 100g, Iron content = 8.07 mg (57.64 %DV)
  Typical Nuts serving, 1 cup (or 118g), Iron content = 9.52 mg (68 %DV)
Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Iron
  In 100g, Iron content = 7.78 mg (55.57 %DV)
  Typical Nuts serving, 1 cup (or 128g), Iron content = 9.96 mg (71.14 %DV)
Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Iron
  In 100g, Iron content = 7.78 mg (55.57 %DV)
  Typical Nuts serving, 1 cup (or 128g), Iron content = 9.96 mg (71.14 %DV)
Seeds, chia seeds, dried - Iron
  In 100g, Iron content = 7.72 mg (55.14 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 2.19 mg (15.64 %DV)
Seeds, watermelon seed kernels, dried - Iron
  In 100g, Iron content = 7.28 mg (52 %DV)
  Typical Nuts serving, 1 cup (or 108g), Iron content = 7.86 mg (56.14 %DV)
Seeds, sunflower seed kernels, toasted, without salt - Iron
  In 100g, Iron content = 6.81 mg (48.64 %DV)
  Typical Nuts serving, 1 cup (or 134g), Iron content = 9.13 mg (65.21 %DV)
Seeds, sunflower seed kernels, toasted, with salt added - Iron
  In 100g, Iron content = 6.81 mg (48.64 %DV)
  Typical Nuts serving, 1 cup (or 134g), Iron content = 9.13 mg (65.21 %DV)
Nuts, cashew nuts, raw - Iron
  In 100g, Iron content = 6.68 mg (47.71 %DV)
  Typical Nuts serving, 1 oz (or 28.35g), Iron content = 1.89 mg (13.5 %DV)
Seeds, sunflower seed flour, partially defatted - Iron
  In 100g, Iron content = 6.62 mg (47.29 %DV)
  Typical Nuts serving, 1 cup (or 64g), Iron content = 4.24 mg (30.29 %DV)
Seeds, sesame seed kernels, dried (decorticated) - Iron
  In 100g, Iron content = 6.36 mg (45.43 %DV)
  Typical Nuts serving, 1 cup (or 150g), Iron content = 9.54 mg (68.14 %DV)
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Iron
  In 100g, Iron content = 6.35 mg (45.36 %DV)
  Typical Nuts serving, 1 tbsp (or 14g), Iron content = 0.89 mg (6.36 %DV)
Nuts, cashew nuts, oil roasted, without salt added - Iron
  In 100g, Iron content = 6.05 mg (43.21 %DV)
  Typical Nuts serving, 1 cup, whole (or 129g), Iron content = 7.8 mg (55.71 %DV)