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Nutrient Ranking Tool

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61 Nuts and Seeds Highest in Iron

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