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61 Nuts and Seeds Highest in Iron

Ranked by a serving size.

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18mg Iron = 100% DV
  1. 7.5mg (41% DV) in 1 cup
  2. 4.2mg (23% DV) in 1 oz
  3. 2.5mg (14% DV) in 1 oz
  4. 2.3mg (13% DV) in 1 oz
  5. 2.3mg (13% DV) in 1 oz
  6. 2.3mg (13% DV) in 1oz
  7. 2.2mg (12% DV) in 1 oz
  8. 1.9mg (11% DV) in 1 oz
  9. 1.8mg (10% DV) in 1 cup, shredded
  10. 1.7mg (10% DV) in 1 oz (18 kernels)
  11. 1.7mg (9% DV) in 1 oz
  12. 1.6mg (9% DV) in 1oz
  13. 1.6mg (9% DV) in 1 oz (167 kernels)
  14. 1.5mg (8% DV) in 1 oz
  15. 1.4mg (8% DV) in 1 oz
  16. 1.4mg (8% DV) in 1 oz
  17. 1.3mg (7% DV) in 1 tbsp
  18. 1.3mg (7% DV) in 1 oz (21 whole kernels)
  19. 1.2mg (7% DV) in 1 oz
  20. 1.1mg (6% DV) in 1 oz (49 kernels)
  21. 1.1mg (6% DV) in 1 oz
  22. 1.1mg (6% DV) in 1 oz (49 kernels)
  23. 1.1mg (6% DV) in 1 oz
  24. 1.1mg (6% DV) in 1 oz
  25. 1.1mg (6% DV) in 1 oz (22 whole kernels)
  26. 1.1mg (6% DV) in 1 oz
  27. 1.1mg (6% DV) in 1 oz (23 whole kernels)
  28. 1mg (6% DV) in 1 oz (10-12 kernels)
  29. 1mg (6% DV) in 1 oz (42 medium seeds)
  30. 1mg (6% DV) in 1 oz (15 kernels)
  31. 1mg (5% DV) in 1 oz
  32. 1mg (5% DV) in 1 oz
  33. 0.9mg (5% DV) in 1 oz
  34. 0.9mg (5% DV) in 1 oz (85 seeds)
  35. 0.9mg (5% DV) in 1 oz
  36. 0.9mg (5% DV) in 1 oz
  37. 0.8mg (5% DV) in 1 oz (14 halves)
  38. 0.8mg (4% DV) in 1 oz
  39. 0.8mg (4% DV) in 10 kernels
  40. 0.8mg (4% DV) in 1 oz (10-12 kernels)
  41. 0.7mg (4% DV) in 1 oz (19 halves)
  42. 0.7mg (4% DV) in 1 oz
  43. 0.7mg (4% DV) in 1 oz
  44. 0.7mg (4% DV) in 1 cup
  45. 0.7mg (4% DV) in 1 oz (6 kernels)
  46. 0.7mg (4% DV) in 1 oz
  47. 0.6mg (3% DV) in 1 oz
  48. 0.6mg (3% DV) in 1 tbsp
  49. 0.5mg (3% DV) in 1 oz
  50. 0.5mg (3% DV) in 1 oz
  51. 0.5mg (3% DV) in 1 oz
  52. 0.4mg (2% DV) in 1 oz
  53. 0.4mg (2% DV) in 1 oz
  54. 0.4mg (2% DV) in 1 oz
  55. 0.3mg (2% DV) in 1 oz
  56. 0.3mg (2% DV) in 1 oz
  57. 0.3mg (2% DV) in 1 oz
  58. 0.3mg (2% DV) in 1 oz
  59. 0.3mg (1% DV) in 1 oz
  60. 0.2mg (1% DV) in 1 oz
  61. 0.2mg (1% DV) in 1 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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