61 Nuts and Seeds Highest in Iron, Fe
Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
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Coconut Milk
(Nuts Coconut Milk Canned (Liquid Expressed From Grated Meat And Water))
7.5mg
(41% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Hemp Seeds
(Seeds Hemp Seed Hulled)
2.3mg
(13% DV)
in 1oz
Database: Standard Release (Common)
(Source)
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Chia Seeds
(Seeds Chia Seeds Dried)
2.2mg
(12% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Shredded Coconut Meat
(Nuts Coconut Meat Dried (Desiccated) Sweetened Shredded)
1.8mg
(10% DV)
in 1 cup, shredded
Database: Standard Release (Common)
(Source)
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Dry-Roasted Cashews
(Nuts Cashew Nuts Dry Roasted Without Salt Added)
1.7mg
(9% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Oil Roasted Cashews
(Nuts Cashew Nuts Oil Roasted Without Salt Added)
1.7mg
(10% DV)
in 1 oz (18 kernels)
Database: Standard Release (Common)
(Source)
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Flax Seeds
(Seeds Flaxseed)
1.6mg
(9% DV)
in 1oz
Database: Standard Release (Common)
(Source)
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Safflower Seeds
(Seeds Safflower Seed Kernels Dried)
1.4mg
(8% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Cashew Butter
(Nuts Cashew Butter Plain Without Salt Added)
1.4mg
(8% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Hazelnuts
(Nuts Hazelnuts Or Filberts)
1.3mg
(7% DV)
in 1 oz (21 whole kernels)
Database: Standard Release (Common)
(Source)
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Sesame Butter (Tahini)
(Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type))
1.3mg
(7% DV)
in 1 tbsp
Database: Standard Release (Common)
(Source)
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Dry Roasted Hazelnuts
(Nuts Hazelnuts Or Filberts Dry Roasted Without Salt Added)
1.2mg
(7% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Almonds
(Nuts Almonds)
1.1mg
(6% DV)
in 1 oz (23 whole kernels)
Database: Standard Release (Common)
(Source)
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Dry Roasted Almonds
(Nuts Almonds Dry Roasted Without Salt Added)
1.1mg
(6% DV)
in 1 oz (22 whole kernels)
Database: Standard Release (Common)
(Source)
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Pistachio Nuts
(Nuts Pistachio Nuts Raw)
1.1mg
(6% DV)
in 1 oz (49 kernels)
Database: Standard Release (Common)
(Source)
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Dried Coconut
(Nuts Coconut Meat Dried (Desiccated) Toasted)
1mg
(5% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Dried Pilinuts
(Nuts Pilinuts Dried)
1mg
(6% DV)
in 1 oz (15 kernels)
Database: Standard Release (Common)
(Source)
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Dried Lotus Seeds
(Seeds Lotus Seeds Dried)
1mg
(6% DV)
in 1 oz (42 medium seeds)
Database: Standard Release (Common)
(Source)
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Macadamia Nuts
(Nuts Macadamia Nuts Raw)
1mg
(6% DV)
in 1 oz (10-12 kernels)
Database: Standard Release (Common)
(Source)
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Dry Roasted Pecans
(Nuts Pecans Dry Roasted Without Salt Added)
0.8mg
(4% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Walnuts
(Nuts Walnuts English)
0.8mg
(5% DV)
in 1 oz (14 halves)
Database: Standard Release (Common)
(Source)
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Brazilnuts
(Nuts Brazilnuts Dried Unblanched)
0.7mg
(4% DV)
in 1 oz (6 kernels)
Database: Standard Release (Common)
(Source)
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Coconut Water
(Nuts Coconut Water (Liquid From Coconuts))
0.7mg
(4% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Pecans
(Nuts Pecans)
0.7mg
(4% DV)
in 1 oz (19 halves)
Database: Standard Release (Common)
(Source)
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Almond Butter
(Nuts Almond Butter Plain Without Salt Added)
0.6mg
(3% DV)
in 1 tbsp
Database: Standard Release (Common)
(Source)
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Boiled Chestnuts
(Nuts Chestnuts European Boiled And Steamed)
0.5mg
(3% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Chestnuts
(Nuts Chestnuts European Raw Peeled)
0.3mg
(1% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Ginko Nuts
(Nuts Ginkgo Nuts Raw)
0.3mg
(2% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Lotus Seeds
(Seeds Lotus Seeds Raw)
0.3mg
(2% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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