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, almonds, dry roasted, with salt added. The amount ranges from 19.2 mg through to 3.83 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 per 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 with a high Iron content.




 

Nuts High in Iron

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Seeds, sesame butter, paste - Iron
  In 100g, amount of Iron = 19.2 mg (137.14 %DV)
  1 tbsp (or 16g), Typical Nuts serving, Iron content = 3.07 mg (21.93 %DV)
Seeds, sesame flour, high-fat - Iron
  In 100g, amount of Iron = 15.17 mg (108.36 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 4.3 mg (30.71 %DV)
Seeds, sesame seeds, whole, roasted and toasted - Iron
  In 100g, amount of Iron = 14.76 mg (105.43 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 4.18 mg (29.86 %DV)
Seeds, sesame meal, partially defatted - Iron
  In 100g, amount of Iron = 14.55 mg (103.93 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 4.12 mg (29.43 %DV)
Seeds, sesame seeds, whole, dried - Iron
  In 100g, amount of Iron = 14.55 mg (103.93 %DV)
  1 cup (or 144g), Typical Nuts serving, Iron content = 20.95 mg (149.64 %DV)
Seeds, sesame flour, partially defatted - Iron
  In 100g, amount of Iron = 14.3 mg (102.14 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 4.05 mg (28.93 %DV)
Seeds, sesame flour, low-fat - Iron
  In 100g, amount of Iron = 14.22 mg (101.57 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 4.03 mg (28.79 %DV)
Seeds, cottonseed meal, partially defatted (glandless) - Iron
  In 100g, amount of Iron = 13.35 mg (95.36 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 3.78 mg (27 %DV)
Seeds, cottonseed flour, partially defatted (glandless) - Iron
  In 100g, amount of Iron = 12.66 mg (90.43 %DV)
  1 cup (or 94g), Typical Nuts serving, Iron content = 11.9 mg (85 %DV)
Seeds, cottonseed flour, low fat (glandless) - Iron
  In 100g, amount of Iron = 12.58 mg (89.86 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 3.57 mg (25.5 %DV)
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Iron
  In 100g, amount of Iron = 8.95 mg (63.93 %DV)
  1 tbsp (or 15g), Typical Nuts serving, Iron content = 1.34 mg (9.57 %DV)
Seeds, pumpkin and squash seed kernels, dried - Iron
  In 100g, amount of Iron = 8.82 mg (63 %DV)
  1 cup (or 129g), Typical Nuts serving, Iron content = 11.38 mg (81.29 %DV)
Seeds, pumpkin and squash seed kernels, roasted, without salt - Iron
  In 100g, amount of Iron = 8.07 mg (57.64 %DV)
  1 cup (or 118g), Typical Nuts serving, Iron content = 9.52 mg (68 %DV)
Seeds, pumpkin and squash seed kernels, roasted, with salt added - Iron
  In 100g, amount of Iron = 8.07 mg (57.64 %DV)
  1 cup (or 118g), Typical Nuts serving, Iron content = 9.52 mg (68 %DV)
Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Iron
  In 100g, amount of Iron = 7.78 mg (55.57 %DV)
  1 cup (or 128g), Typical Nuts serving, Iron content = 9.96 mg (71.14 %DV)
Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Iron
  In 100g, amount of Iron = 7.78 mg (55.57 %DV)
  1 cup (or 128g), Typical Nuts serving, Iron content = 9.96 mg (71.14 %DV)
Seeds, chia seeds, dried - Iron
  In 100g, amount of Iron = 7.72 mg (55.14 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 2.19 mg (15.64 %DV)
Seeds, watermelon seed kernels, dried - Iron
  In 100g, amount of Iron = 7.28 mg (52 %DV)
  1 cup (or 108g), Typical Nuts serving, Iron content = 7.86 mg (56.14 %DV)
Seeds, sunflower seed kernels, toasted, without salt - Iron
  In 100g, amount of Iron = 6.81 mg (48.64 %DV)
  1 cup (or 134g), Typical Nuts serving, Iron content = 9.13 mg (65.21 %DV)
Seeds, sunflower seed kernels, toasted, with salt added - Iron
  In 100g, amount of Iron = 6.81 mg (48.64 %DV)
  1 cup (or 134g), Typical Nuts serving, Iron content = 9.13 mg (65.21 %DV)
Nuts, cashew nuts, raw - Iron
  In 100g, amount of Iron = 6.68 mg (47.71 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 1.89 mg (13.5 %DV)
Seeds, sunflower seed flour, partially defatted - Iron
  In 100g, amount of Iron = 6.62 mg (47.29 %DV)
  1 cup (or 64g), Typical Nuts serving, Iron content = 4.24 mg (30.29 %DV)
Seeds, sesame seed kernels, dried (decorticated) - Iron
  In 100g, amount of Iron = 6.36 mg (45.43 %DV)
  1 cup (or 150g), Typical Nuts serving, Iron content = 9.54 mg (68.14 %DV)
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Iron
  In 100g, amount of Iron = 6.35 mg (45.36 %DV)
  1 tbsp (or 14g), Typical Nuts serving, Iron content = 0.89 mg (6.36 %DV)
Nuts, cashew nuts, oil roasted, without salt added - Iron
  In 100g, amount of Iron = 6.05 mg (43.21 %DV)
  1 cup, whole (or 129g), Typical Nuts serving, Iron content = 7.8 mg (55.71 %DV)
Nuts, cashew nuts, oil roasted, with salt added - Iron
  In 100g, amount of Iron = 6.05 mg (43.21 %DV)
  1 cup, whole (or 129g), Typical Nuts serving, Iron content = 7.8 mg (55.71 %DV)
Nuts, cashew nuts, dry roasted, with salt added - Iron
  In 100g, amount of Iron = 6 mg (42.86 %DV)
  1 cup, halves and whole (or 137g), Typical Nuts serving, Iron content = 8.22 mg (58.71 %DV)
Nuts, cashew nuts, dry roasted, without salt added - Iron
  In 100g, amount of Iron = 6 mg (42.86 %DV)
  1 cup, halves and whole (or 137g), Typical Nuts serving, Iron content = 8.22 mg (58.71 %DV)
Seeds, flaxseed - Iron
  In 100g, amount of Iron = 5.73 mg (40.93 %DV)
  1 cup, whole (or 168g), Typical Nuts serving, Iron content = 9.63 mg (68.79 %DV)
Nuts, pine nuts, dried - Iron
  In 100g, amount of Iron = 5.53 mg (39.5 %DV)
  1 cup (or 135g), Typical Nuts serving, Iron content = 7.47 mg (53.36 %DV)
Seeds, cottonseed kernels, roasted (glandless) - Iron
  In 100g, amount of Iron = 5.4 mg (38.57 %DV)
  1 cup (or 149g), Typical Nuts serving, Iron content = 8.05 mg (57.5 %DV)
Seeds, sunflower seed kernels, dried - Iron
  In 100g, amount of Iron = 5.25 mg (37.5 %DV)
  1 cup, with hulls, edible yield (or 46g), Typical Nuts serving, Iron content = 2.42 mg (17.29 %DV)
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Iron
  In 100g, amount of Iron = 5.18 mg (37 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 1.47 mg (10.5 %DV)
Nuts, cashew butter, plain, with salt added - Iron
  In 100g, amount of Iron = 5.03 mg (35.93 %DV)
  1 tbsp (or 16g), Typical Nuts serving, Iron content = 0.8 mg (5.71 %DV)
Nuts, cashew butter, plain, without salt added - Iron
  In 100g, amount of Iron = 5.03 mg (35.93 %DV)
  1 tbsp (or 16g), Typical Nuts serving, Iron content = 0.8 mg (5.71 %DV)
Seeds, safflower seed kernels, dried - Iron
  In 100g, amount of Iron = 4.9 mg (35 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 1.39 mg (9.93 %DV)
Seeds, safflower seed meal, partially defatted - Iron
  In 100g, amount of Iron = 4.86 mg (34.71 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 1.38 mg (9.86 %DV)
Nuts, hazelnuts or filberts - Iron
  In 100g, amount of Iron = 4.7 mg (33.57 %DV)
  1 cup, chopped (or 115g), Typical Nuts serving, Iron content = 5.41 mg (38.64 %DV)
Seeds, breadnut tree seeds, dried - Iron
  In 100g, amount of Iron = 4.6 mg (32.86 %DV)
  1 cup (or 160g), Typical Nuts serving, Iron content = 7.36 mg (52.57 %DV)
Seeds, sesame butter, tahini, type of kernels unspecified - Iron
  In 100g, amount of Iron = 4.42 mg (31.57 %DV)
  1 tbsp (or 15g), Typical Nuts serving, Iron content = 0.66 mg (4.71 %DV)
Nuts, hazelnuts or filberts, dry roasted, without salt added - Iron
  In 100g, amount of Iron = 4.38 mg (31.29 %DV)
  1 oz (or 28.35g), Typical Nuts serving, Iron content = 1.24 mg (8.86 %DV)
Seeds, sunflower seed kernels, oil roasted, without salt - Iron
  In 100g, amount of Iron = 4.28 mg (30.57 %DV)
  1 cup (or 135g), Typical Nuts serving, Iron content = 5.78 mg (41.29 %DV)
Seeds, sunflower seed kernels, oil roasted, with salt added - Iron
  In 100g, amount of Iron = 4.28 mg (30.57 %DV)
  1 cup (or 135g), Typical Nuts serving, Iron content = 5.78 mg (41.29 %DV)
Seeds, sunflower seed butter, without salt - Iron
  In 100g, amount of Iron = 4.12 mg (29.43 %DV)
  1 tbsp (or 16g), Typical Nuts serving, Iron content = 0.66 mg (4.71 %DV)
Seeds, sunflower seed butter, with salt added - Iron
  In 100g, amount of Iron = 4.12 mg (29.43 %DV)
  1 tbsp (or 16g), Typical Nuts serving, Iron content = 0.66 mg (4.71 %DV)
Nuts, pistachio nuts, dry roasted, with salt added - Iron
  In 100g, amount of Iron = 4.03 mg (28.79 %DV)
  1 cup (or 123g), Typical Nuts serving, Iron content = 4.96 mg (35.43 %DV)
Nuts, pistachio nuts, dry roasted, without salt added - Iron
  In 100g, amount of Iron = 4.03 mg (28.79 %DV)
  1 cup (or 123g), Typical Nuts serving, Iron content = 4.96 mg (35.43 %DV)
Nuts, butternuts, dried - Iron
  In 100g, amount of Iron = 4.02 mg (28.71 %DV)
  1 cup (or 120g), Typical Nuts serving, Iron content = 4.82 mg (34.43 %DV)
Nuts, pistachio nuts, raw - Iron
  In 100g, amount of Iron = 3.92 mg (28 %DV)
  1 cup (or 123g), Typical Nuts serving, Iron content = 4.82 mg (34.43 %DV)
Nuts, almonds, dry roasted, with salt added - Iron
  In 100g, amount of Iron = 3.83 mg (27.36 %DV)
  1 cup whole kernels (or 138g), Typical Nuts serving, Iron content = 5.29 mg (37.79 %DV)



Iron in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables