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61 Nuts and Seeds Highest in Iron, Fe

Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
  1. Coconut Milk
    7.5mg (41% DV) in 1 Cup
    Database: Standard Release(Source)
  2. Sesame Seeds (Toasted)
    4.2mg (23% DV) in 1 Oz
    Database: Standard Release(Source)
  3. Dried Pumpkin And Squash Seeds
    2.5mg (14% DV) in 1 Oz
    Database: Standard Release(Source)
  4. Roasted Squash And Pumpkin Seeds (Salted)
    2.3mg (13% DV) in 1 Oz
    Database: Standard Release(Source)
  5. Roasted Squash And Pumpkin Seeds (Unsalted)
    2.3mg (13% DV) in 1 Oz
    Database: Standard Release(Source)
  6. Hemp Seeds
    2.3mg (13% DV) in 1oz
    Database: Standard Release(Source)
  7. Chia Seeds
    2.2mg (12% DV) in 1 Oz
    Database: Standard Release(Source)
  8. Cashews (Raw)
    1.9mg (11% DV) in 1 Oz
    Database: Standard Release(Source)
  9. Shredded Coconut Meat
    1.8mg (10% DV) in 1 Cup, Shredded
    Database: Standard Release(Source)
  10. Oil Roasted Cashews
    1.7mg (10% DV) in 1 Oz (18 Kernels)
    Database: Standard Release(Source)
  11. Dry-Roasted Cashews
    1.7mg (9% DV) in 1 Oz
    Database: Standard Release(Source)
  12. Flax Seeds
    1.6mg (9% DV) in 1oz
    Database: Standard Release(Source)
  13. Pine Nuts (Dried)
    1.6mg (9% DV) in 1 Oz (167 Kernels)
    Database: Standard Release(Source)
  14. Dried Sunflower Seeds
    1.5mg (8% DV) in 1 oz
    Database: Standard Release(Source)
  15. Cashew Butter
    1.4mg (8% DV) in 1 Oz
    Database: Standard Release(Source)
  16. Safflower Seeds
    1.4mg (8% DV) in 1 Oz
    Database: Standard Release(Source)
  17. Sesame Butter (Tahini)
    1.3mg (7% DV) in 1 Tbsp
    Database: Standard Release(Source)
  18. Hazelnuts
    1.3mg (7% DV) in 1 Oz (21 Whole Kernels)
    Database: Standard Release(Source)
  19. Dry Roasted Hazelnuts
    1.2mg (7% DV) in 1 Oz
    Database: Standard Release(Source)
  20. Dry Roasted Pistachio Nuts
    1.1mg (6% DV) in 1 Oz (49 Kernels)
    Database: Standard Release(Source)
  21. Butternuts (Dried)
    1.1mg (6% DV) in 1 Oz
    Database: Standard Release(Source)
  22. Pistachio Nuts
    1.1mg (6% DV) in 1 Oz (49 Kernels)
    Database: Standard Release(Source)
  23. Dry Roasted Sunflower Seeds (With Salt)
    1.1mg (6% DV) in 1 Oz
    Database: Standard Release(Source)
  24. Dry Roasted Sunflower Seeds
    1.1mg (6% DV) in 1 Oz
    Database: Standard Release(Source)
  25. Dry Roasted Almonds
    1.1mg (6% DV) in 1 Oz (22 Whole Kernels)
    Database: Standard Release(Source)
  26. Dry-Roasted Mixed Nuts (Salted)
    1.1mg (6% DV) in 1 Oz
    Database: Standard Release(Source)
  27. Almonds
    1.1mg (6% DV) in 1 Oz (23 Whole Kernels)
    Database: Standard Release(Source)
  28. Macadamia Nuts
    1mg (6% DV) in 1 Oz (10-12 Kernels)
    Database: Standard Release(Source)
  29. Dried Lotus Seeds
    1mg (6% DV) in 1 Oz (42 Medium Seeds)
    Database: Standard Release(Source)
  30. Dried Pilinuts
    1mg (6% DV) in 1 Oz (15 Kernels)
    Database: Standard Release(Source)
  31. Dried Coconut
    1mg (5% DV) in 1 Oz
    Database: Standard Release(Source)
  32. Dried Japanese Chestnuts
    1mg (5% DV) in 1 Oz
    Database: Standard Release(Source)
  33. Dried Coconut (Unsweetened)
    0.9mg (5% DV) in 1 Oz
    Database: Standard Release(Source)
  34. Roasted Squash And Pumpkin Seeds (With Shells)
    0.9mg (5% DV) in 1 Oz (85 Seeds)
    Database: Standard Release(Source)
  35. Black Walnuts (Dried)
    0.9mg (5% DV) in 1 Oz
    Database: Standard Release(Source)
  36. Dried Pine Nuts
    0.9mg (5% DV) in 1 Oz
    Database: Standard Release(Source)
  37. Walnuts
    0.8mg (5% DV) in 1 Oz (14 Halves)
    Database: Standard Release(Source)
  38. Dry Roasted Pecans
    0.8mg (4% DV) in 1 Oz
    Database: Standard Release(Source)
  39. Roasted Chestnuts
    0.8mg (4% DV) in 10 Kernels
    Database: Standard Release(Source)
  40. Dry Roasted Macadamia Nuts
    0.8mg (4% DV) in 1 Oz (10-12 Kernels)
    Database: Standard Release(Source)
  41. Pecans
    0.7mg (4% DV) in 1 Oz (19 Halves)
    Database: Standard Release(Source)
  42. Raw Sesame Butter (Tahini)
    0.7mg (4% DV) in 1 Oz
    Database: Standard Release(Source)
  43. Dried Beechnuts
    0.7mg (4% DV) in 1 Oz
    Database: Standard Release(Source)
  44. Coconut Water
    0.7mg (4% DV) in 1 Cup
    Database: Standard Release(Source)
  45. Brazilnuts
    0.7mg (4% DV) in 1 Oz (6 Kernels)
    Database: Standard Release(Source)
  46. Dried Chinese Chestnuts
    0.7mg (4% DV) in 1 Oz
    Database: Standard Release(Source)
  47. Dried Hickorynuts
    0.6mg (3% DV) in 1 Oz
    Database: Standard Release(Source)
  48. Almond Butter
    0.6mg (3% DV) in 1 Tbsp
    Database: Standard Release(Source)
  49. Boiled Chestnuts
    0.5mg (3% DV) in 1 Oz
    Database: Standard Release(Source)
  50. Almond Paste
    0.5mg (3% DV) in 1 Oz
    Database: Standard Release(Source)
  51. Dried Ginkgo Nuts
    0.5mg (3% DV) in 1 Oz
    Database: Standard Release(Source)
  52. Dry Roasted Peanuts
    0.4mg (2% DV) in 1 Oz
    Database: Standard Release(Source)
  53. Roasted Chinese Chestnuts
    0.4mg (2% DV) in 1 Oz
    Database: Standard Release(Source)
  54. Chinese Chestnuts
    0.4mg (2% DV) in 1 Oz
    Database: Standard Release(Source)
  55. Acorns (Dried)
    0.3mg (2% DV) in 1 Oz
    Database: Standard Release(Source)
  56. Ginko Nuts
    0.3mg (2% DV) in 1 Oz
    Database: Standard Release(Source)
  57. Boiled Chinese Chestnuts
    0.3mg (2% DV) in 1 Oz
    Database: Standard Release(Source)
  58. Lotus Seeds
    0.3mg (2% DV) in 1 Oz
    Database: Standard Release(Source)
  59. Chestnuts
    0.3mg (1% DV) in 1 Oz
    Database: Standard Release(Source)
  60. Breadfruit Nuts (Seeds)
    0.2mg (1% DV) in 1 Oz
    Database: Standard Release(Source)
  61. Boiled Japanese Chestnuts
    0.2mg (1% DV) in 1 Oz
    Database: Standard Release(Source)