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Nutrient Ranking Tool

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