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
    (Nuts Coconut Milk Canned (Liquid Expressed From Grated Meat And Water))
    7.5mg (41% DV) in 1 cup
    Database: Standard Release (Common) View
  2. Sesame Seeds (Toasted)
    (Seeds Sesame Seeds Whole Roasted And Toasted)
    4.2mg (23% DV) in 1 oz
    Database: Standard Release (Common) View
  3. Dried Pumpkin And Squash Seeds
    (Seeds Pumpkin And Squash Seed Kernels Dried)
    2.5mg (14% DV) in 1 oz
    Database: Standard Release (Common) View
  4. Roasted Squash And Pumpkin Seeds (Unsalted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted Without Salt)
    2.3mg (13% DV) in 1 oz
    Database: Standard Release (Common) View
  5. Hemp Seeds
    (Seeds Hemp Seed Hulled)
    2.3mg (13% DV) in 1oz
    Database: Standard Release (Common) View
  6. Roasted Squash And Pumpkin Seeds (Salted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted With Salt Added)
    2.3mg (13% DV) in 1 oz
    Database: Standard Release (Common) View
  7. Chia Seeds
    (Seeds Chia Seeds Dried)
    2.2mg (12% DV) in 1 oz
    Database: Standard Release (Common) View
  8. Cashews (Raw)
    (Nuts Cashew Nuts Raw)
    1.9mg (11% DV) in 1 oz
    Database: Standard Release (Common) View
  9. Shredded Coconut Meat
    (Nuts Coconut Meat Dried (Desiccated) Sweetened Shredded)
    1.8mg (10% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
  10. Dry-Roasted Cashews
    (Nuts Cashew Nuts Dry Roasted Without Salt Added)
    1.7mg (9% DV) in 1 oz
    Database: Standard Release (Common) View
  11. Oil Roasted Cashews
    (Nuts Cashew Nuts Oil Roasted Without Salt Added)
    1.7mg (10% DV) in 1 oz (18 kernels)
    Database: Standard Release (Common) View
  12. Pine Nuts (Dried)
    (Nuts Pine Nuts Dried)
    1.6mg (9% DV) in 1 oz (167 kernels)
    Database: Standard Release (Common) View
  13. Flax Seeds
    (Seeds Flaxseed)
    1.6mg (9% DV) in 1oz
    Database: Standard Release (Common) View
  14. Dried Sunflower Seeds
    (Seeds Sunflower Seed Kernels Dried)
    1.5mg (8% DV) in 1 oz
    Database: Standard Release (Common) View
  15. Safflower Seeds
    (Seeds Safflower Seed Kernels Dried)
    1.4mg (8% DV) in 1 oz
    Database: Standard Release (Common) View
  16. Cashew Butter
    (Nuts Cashew Butter Plain Without Salt Added)
    1.4mg (8% DV) in 1 oz
    Database: Standard Release (Common) View
  17. Hazelnuts
    (Nuts Hazelnuts Or Filberts)
    1.3mg (7% DV) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) View
  18. 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) View
  19. Dry Roasted Hazelnuts
    (Nuts Hazelnuts Or Filberts Dry Roasted Without Salt Added)
    1.2mg (7% DV) in 1 oz
    Database: Standard Release (Common) View
  20. Dry Roasted Sunflower Seeds
    (Seeds Sunflower Seed Kernels Dry Roasted Without Salt)
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
  21. Almonds
    (Nuts Almonds)
    1.1mg (6% DV) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) View
  22. Butternuts (Dried)
    (Nuts Butternuts Dried)
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
  23. Dry-Roasted Mixed Nuts (Salted)
    (Nuts Mixed Nuts Dry Roasted With Peanuts Without Salt Added)
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
  24. Dry Roasted Almonds
    (Nuts Almonds Dry Roasted Without Salt Added)
    1.1mg (6% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) View
  25. Pistachio Nuts
    (Nuts Pistachio Nuts Raw)
    1.1mg (6% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) View
  26. Dry Roasted Sunflower Seeds (With Salt)
    (Seeds Sunflower Seed Kernels From Shell Dry Roasted With Salt Added)
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
  27. Dry Roasted Pistachio Nuts
    (Nuts Pistachio Nuts Dry Roasted Without Salt Added)
    1.1mg (6% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) View
  28. Dried Coconut
    (Nuts Coconut Meat Dried (Desiccated) Toasted)
    1mg (5% DV) in 1 oz
    Database: Standard Release (Common) View
  29. Dried Pilinuts
    (Nuts Pilinuts Dried)
    1mg (6% DV) in 1 oz (15 kernels)
    Database: Standard Release (Common) View
  30. Dried Lotus Seeds
    (Seeds Lotus Seeds Dried)
    1mg (6% DV) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) View
  31. Dried Japanese Chestnuts
    (Nuts Chestnuts Japanese Dried)
    1mg (5% DV) in 1 oz
    Database: Standard Release (Common) View
  32. Macadamia Nuts
    (Nuts Macadamia Nuts Raw)
    1mg (6% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) View
  33. Dried Pine Nuts
    (Nuts Pine Nuts Pinyon Dried)
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Common) View
  34. Dried Coconut (Unsweetened)
    (Nuts Coconut Meat Dried (Desiccated) Not Sweetened)
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Common) View
  35. Black Walnuts (Dried)
    (Nuts Walnuts Black Dried)
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Common) View
  36. Roasted Squash And Pumpkin Seeds (With Shells)
    (Seeds Pumpkin And Squash Seeds Whole Roasted Without Salt)
    0.9mg (5% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) View
  37. Dry Roasted Macadamia Nuts
    (Nuts Macadamia Nuts Dry Roasted Without Salt Added)
    0.8mg (4% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) View
  38. Dry Roasted Pecans
    (Nuts Pecans Dry Roasted Without Salt Added)
    0.8mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
  39. Walnuts
    (Nuts Walnuts English)
    0.8mg (5% DV) in 1 oz (14 halves)
    Database: Standard Release (Common) View
  40. Roasted Chestnuts
    (Nuts Chestnuts European Roasted)
    0.8mg (4% DV) in 10 kernels
    Database: Standard Release (Common) View
  41. Brazilnuts
    (Nuts Brazilnuts Dried Unblanched)
    0.7mg (4% DV) in 1 oz (6 kernels)
    Database: Standard Release (Common) View
  42. Dried Beechnuts
    (Nuts Beechnuts Dried)
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
  43. Dried Chinese Chestnuts
    (Nuts Chestnuts Chinese Dried)
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
  44. Coconut Water
    (Nuts Coconut Water (Liquid From Coconuts))
    0.7mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  45. Raw Sesame Butter (Tahini)
    (Seeds Sesame Butter Tahini From Raw And Stone Ground Kernels)
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
  46. Pecans
    (Nuts Pecans)
    0.7mg (4% DV) in 1 oz (19 halves)
    Database: Standard Release (Common) View
  47. Almond Butter
    (Nuts Almond Butter Plain Without Salt Added)
    0.6mg (3% DV) in 1 tbsp
    Database: Standard Release (Common) View
  48. Dried Hickorynuts
    (Nuts Hickorynuts Dried)
    0.6mg (3% DV) in 1 oz
    Database: Standard Release (Common) View
  49. Almond Paste
    (Nuts Almond Paste)
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) View
  50. Boiled Chestnuts
    (Nuts Chestnuts European Boiled And Steamed)
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) View
  51. Dried Ginkgo Nuts
    (Nuts Ginkgo Nuts Dried)
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) View
  52. Roasted Chinese Chestnuts
    (Nuts Chestnuts Chinese Roasted)
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  53. Chinese Chestnuts
    (Nuts Chestnuts Chinese Raw)
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  54. Dry Roasted Peanuts
    (Peanuts All Types Dry-Roasted Without Salt)
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  55. Acorns (Dried)
    (Nuts Acorns Dried)
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  56. Chestnuts
    (Nuts Chestnuts European Raw Peeled)
    0.3mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  57. Ginko Nuts
    (Nuts Ginkgo Nuts Raw)
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  58. Lotus Seeds
    (Seeds Lotus Seeds Raw)
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  59. Boiled Chinese Chestnuts
    (Nuts Chestnuts Chinese Boiled And Steamed)
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  60. Boiled Japanese Chestnuts
    (Nuts Chestnuts Japanese Boiled And Steamed)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  61. Breadfruit Nuts (Seeds)
    (Seeds Breadfruit Seeds Boiled)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
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