Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Nuts and Seeds Highest in Iron

171 results
Name
Iron
Data source
+ 1
Seeds, cottonseed flour, partially defatted (glandless) 1 cup
11.9mg (66% DV)
Standard Release
+ 2
Pumpkin Seeds Salted 1 cup, without shell
11.5mg (64% DV)
FNDDS
+ 3
Seeds, sesame seed kernels, toasted, with salt added (decorticated) 1 cup
10mg (55% DV)
Standard Release
+ 4
Seeds, sesame seed kernels, toasted, without salt added (decorticated) 1 cup
10mg (55% DV)
Standard Release
+ 5
Seeds, sunflower seed kernels, toasted, with salt added 1 cup
9.1mg (51% DV)
Standard Release
+ 6
Nuts, cashew nuts, oil roasted, with salt added 1 cup, whole
7.8mg (43% DV)
Standard Release
+ 7
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
7.5mg (41% DV)
Standard Release (Common)
+ 8
Mixed Seeds 1 cup
7.1mg (39% DV)
FNDDS
+ 9
Mixed Nuts Unroasted 1 cup
6.1mg (34% DV)
FNDDS
+ 10
Mixed Nuts Without Peanuts Unsalted 1 cup
5.9mg (33% DV)
FNDDS
+ 11
Mixed Nuts Without Peanuts Salted 1 cup
5.9mg (33% DV)
FNDDS
+ 12
Sunflower Seeds Plain Salted 1 cup, without shell
5.4mg (30% DV)
FNDDS
+ 13
Sunflower Seeds Flavored 1 cup, without shell
5.2mg (29% DV)
FNDDS
+ 14
Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend 1 cup
5mg (28% DV)
Standard Release
+ 15
Nuts, pistachio nuts, dry roasted, with salt added 1 cup
5mg (28% DV)
Standard Release
+ 16
Seeds, sunflower seed kernels, dry roasted, with salt added 1 cup
4.9mg (27% DV)
Standard Release
+ 17
Trail Mix With Nuts 1 cup
4.5mg (25% DV)
FNDDS
+ 18
Seeds, sesame flour, high-fat 1 oz
4.3mg (24% DV)
Standard Release
+ 19
Trail Mix With Pretzels Cereal Or Granola 1 cup
4.3mg (24% DV)
FNDDS
+ 20
Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 1 cup
4.3mg (24% DV)
Standard Release
+ 21
Seeds, sunflower seed flour, partially defatted 1 cup
4.2mg (24% DV)
Standard Release
+ 22
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
4.2mg (23% DV)
Standard Release (Common)
+ 23
Seeds, sesame meal, partially defatted 1 oz
4.1mg (23% DV)
Standard Release
+ 24
Seeds, sesame flour, partially defatted 1 oz
4.1mg (23% DV)
Standard Release
+ 25
Seeds, sesame flour, low-fat 1 oz
4mg (22% DV)
Standard Release
+ 26
Mixed Nuts With Peanuts Unsalted 1 cup
4mg (22% DV)
FNDDS
+ 27
Nuts Nfs 1 cup
4mg (22% DV)
FNDDS
+ 28
Mixed Nuts Nfs 1 cup
4mg (22% DV)
FNDDS
+ 29
Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup
3.9mg (22% DV)
Standard Release
+ 30
Seeds, cottonseed meal, partially defatted (glandless) 1 oz
3.8mg (21% DV)
Standard Release
+ 31
Seeds, cottonseed flour, low fat (glandless) 1 oz
3.6mg (20% DV)
Standard Release
+ 32
Nuts, macadamia nuts, dry roasted, with salt added 1 cup, whole or halves
3.5mg (19% DV)
Standard Release
+ 33
Nuts, mixed nuts, oil roasted, with peanuts, with salt added 1 cup
3.5mg (19% DV)
Standard Release
+ 34
Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup
3.5mg (19% DV)
Standard Release
+ 35
Mixed Nuts Honey Roasted 1 cup
3.1mg (17% DV)
FNDDS
+ 36
Seeds, sesame butter, paste 1 tbsp
3.1mg (17% DV)
Standard Release
+ 37
Trail Mix Nfs 1 cup
3mg (17% DV)
FNDDS
+ 38
Trail Mix With Nuts And Fruit 1 cup
3mg (17% DV)
FNDDS
+ 39
Trail Mix With Chocolate 1 cup
3mg (17% DV)
FNDDS
+ 40
Nuts, pecans, oil roasted, with salt added 1 cup
2.7mg (15% DV)
Standard Release
+ 41
Nuts, pecans, oil roasted, without salt added 1 cup
2.7mg (15% DV)
Standard Release
+ 42
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
2.5mg (14% DV)
Standard Release (Common)
+ 43
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
2.3mg (13% DV)
Standard Release (Common)
+ 44
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
2.3mg (13% DV)
Standard Release (Common)
+ 45
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.3mg (13% DV)
Standard Release (Common)
+ 46
Chia Seeds (Seeds, chia seeds, dried) 1 oz
2.2mg (12% DV)
Standard Release (Common)
+ 47
Seeds, pumpkin and squash seeds, whole, roasted, with salt added 1 cup
2.1mg (12% DV)
Standard Release
+ 48
Seeds, watermelon seed kernels, dried 1 oz
2.1mg (11% DV)
Standard Release
+ 49
Nuts, coconut milk, frozen (liquid expressed from grated meat and water) 1 cup
1.9mg (11% DV)
Standard Release
+ 50
Nuts, coconut meat, raw 1 cup, shredded
1.9mg (11% DV)
Standard Release
+ 51
Seeds, sunflower seed kernels, toasted, without salt 1 oz
1.9mg (11% DV)
Standard Release
+ 52
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
1.9mg (11% DV)
Standard Release (Common)
+ 53
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
1.8mg (10% DV)
Standard Release (Common)
+ 54
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
1.7mg (10% DV)
Standard Release (Common)
+ 55
Nuts, cashew nuts, dry roasted, with salt added 1 oz
1.7mg (9% DV)
Standard Release
+ 56
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
1.7mg (9% DV)
Standard Release (Common)
+ 57
Flax Seeds (Seeds, flaxseed) 1oz
1.6mg (9% DV)
Standard Release (Common)
+ 58
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
1.6mg (9% DV)
Standard Release (Common)
+ 59
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 1 oz
1.5mg (8% DV)
Standard Release
+ 60
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
1.5mg (8% DV)
Standard Release (Common)
+ 61
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
1.4mg (8% DV)
Standard Release (Common)
+ 62
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 1 cup
1.4mg (8% DV)
Standard Release
+ 63
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
1.4mg (8% DV)
Standard Release (Common)
+ 64
Seeds, safflower seed meal, partially defatted 1 oz
1.4mg (8% DV)
Standard Release
+ 65
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
1.3mg (7% DV)
Standard Release (Common)
+ 66
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
1.3mg (7% DV)
Standard Release (Common)
+ 67
Seeds, sesame seeds, whole, dried 1 tbsp
1.3mg (7% DV)
Standard Release
+ 68
Seeds, breadnut tree seeds, dried 1 oz
1.3mg (7% DV)
Standard Release
+ 69
Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup
1.3mg (7% DV)
Standard Release
+ 70
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
1.2mg (7% DV)
Standard Release (Common)
+ 71
Seeds, sunflower seed kernels, oil roasted, with salt added 1 oz
1.2mg (7% DV)
Standard Release
+ 72
Seeds, sunflower seed kernels, oil roasted, without salt 1 oz
1.2mg (7% DV)
Standard Release
+ 73
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 74
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
1.1mg (6% DV)
Standard Release (Common)
+ 75
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 76
Nuts, almonds, oil roasted, with salt added, smoke flavor 1 oz (28 almonds)
1.1mg (6% DV)
Standard Release
+ 77
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
1.1mg (6% DV)
Standard Release (Common)
+ 78
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
1.1mg (6% DV)
Standard Release (Common)
+ 79
Nuts, almonds, dry roasted, with salt added 1 oz (22 whole kernels)
1.1mg (6% DV)
Standard Release
+ 80
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 81
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
1.1mg (6% DV)
Standard Release (Common)
+ 82
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 83
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 1 oz
1.1mg (6% DV)
Standard Release
+ 84
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
1mg (6% DV)
Standard Release (Common)
+ 85
Nuts, almonds, oil roasted, lightly salted 1 oz (22 whole kernels)
1mg (6% DV)
Standard Release
+ 86
Nuts, almonds, oil roasted, with salt added 1 oz (22 whole kernels)
1mg (6% DV)
Standard Release
+ 87
Nuts, almonds, oil roasted, without salt added 1 oz (22 whole kernels)
1mg (6% DV)
Standard Release
+ 88
Seeds, breadfruit seeds, raw 1 oz
1mg (6% DV)
Standard Release
+ 89
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
1mg (6% DV)
Standard Release (Common)
+ 90
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
1mg (6% DV)
Standard Release (Common)
+ 91
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
1mg (5% DV)
Standard Release (Common)
+ 92
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
1mg (5% DV)
Standard Release (Common)
+ 93
Nuts, coconut meat, dried (desiccated), creamed 1 oz
1mg (5% DV)
Standard Release
+ 94
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
0.9mg (5% DV)
Standard Release (Common)
+ 95
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
0.9mg (5% DV)
Standard Release (Common)
+ 96
Nuts, hazelnuts or filberts, blanched 1 oz
0.9mg (5% DV)
Standard Release
+ 97
Nuts, almonds, blanched 1 oz
0.9mg (5% DV)
Standard Release
+ 98
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 1 tbsp
0.9mg (5% DV)
Standard Release
+ 99
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
0.9mg (5% DV)
Standard Release (Common)
+ 100
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
0.9mg (5% DV)
Standard Release (Common)
+ 101
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
0.8mg (5% DV)
Standard Release (Common)
+ 102
Nuts, almonds, honey roasted, unblanched 1 oz
0.8mg (4% DV)
Standard Release
+ 103
Nuts, pecans, dry roasted, with salt added 1 oz
0.8mg (4% DV)
Standard Release
+ 104
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
0.8mg (4% DV)
Standard Release (Common)
+ 105
Nuts, cashew butter, plain, with salt added 1 tbsp
0.8mg (4% DV)
Standard Release
+ 106
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.8mg (4% DV)
Standard Release (Common)
+ 107
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.8mg (4% DV)
Standard Release (Common)
+ 108
Nuts, mixed nuts, oil roasted, with peanuts, lightly salted 1 oz
0.7mg (4% DV)
Standard Release
+ 109
Nuts, formulated, wheat-based, all flavors except macadamia, without salt 1 oz
0.7mg (4% DV)
Standard Release
+ 110
Nuts, mixed nuts, oil roasted, without peanuts, with salt added 1 oz
0.7mg (4% DV)
Standard Release
+ 111
Nuts, mixed nuts, oil roasted, without peanuts, without salt added 1 oz
0.7mg (4% DV)
Standard Release
+ 112
Nuts, walnuts, dry roasted, with salt added 1 oz
0.7mg (4% DV)
Standard Release
+ 113
Pecans (Nuts, pecans) 1 oz (19 halves)
0.7mg (4% DV)
Standard Release (Common)
+ 114
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
0.7mg (4% DV)
Standard Release (Common)
+ 115
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
0.7mg (4% DV)
Standard Release (Common)
+ 116
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
0.7mg (4% DV)
Standard Release (Common)
+ 117
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
0.7mg (4% DV)
Standard Release (Common)
+ 118
Nuts, formulated, wheat-based, unflavored, with salt added 1 oz
0.7mg (4% DV)
Standard Release
+ 119
Nuts, chestnuts, european, dried, peeled 1 oz
0.7mg (4% DV)
Standard Release
+ 120
Nuts, chestnuts, european, dried, unpeeled 1 oz
0.7mg (4% DV)
Standard Release
+ 121
Seeds, sesame butter, tahini, type of kernels unspecified 1 tbsp
0.7mg (4% DV)
Standard Release
+ 122
Seeds Sunflower Seed Butter With Salt Added (Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)) 1 tbsp
0.7mg (4% DV)
Standard Release
+ 123
Seeds, sunflower seed butter, without salt 1 tbsp
0.7mg (4% DV)
Standard Release
+ 124
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
0.7mg (4% DV)
Standard Release (Common)
+ 125
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
0.6mg (3% DV)
Standard Release (Common)
+ 126
Nuts, chestnuts, japanese, roasted 1 oz
0.6mg (3% DV)
Standard Release
+ 127
Seeds, breadnut tree seeds, raw 1 oz (8-14 seeds)
0.6mg (3% DV)
Standard Release
+ 128
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
0.6mg (3% DV)
Standard Release (Common)
+ 129
Nuts, almond butter, plain, with salt added 1 tbsp
0.6mg (3% DV)
Standard Release
+ 130
Seeds, cottonseed kernels, roasted (glandless) 1 tbsp
0.5mg (3% DV)
Standard Release
+ 131
Seeds, sesame seed kernels, dried (decorticated) 1 tbsp
0.5mg (3% DV)
Standard Release
+ 132
Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz
0.5mg (3% DV)
Standard Release (Common)
+ 133
Almond Paste (Nuts, almond paste) 1 oz
0.5mg (3% DV)
Standard Release (Common)
+ 134
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
0.5mg (3% DV)
Standard Release (Common)
+ 135
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 136
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 137
Nuts, chestnuts, japanese, raw 1 oz
0.4mg (2% DV)
Standard Release
+ 138
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 139
Peanut Butter Lower Sodium And Lower Sugar 1 tablespoon
0.4mg (2% DV)
FNDDS
+ 140
Nuts, walnuts, glazed 1 oz
0.4mg (2% DV)
Standard Release
+ 141
Nuts, acorn flour, full fat 1 oz
0.3mg (2% DV)
Standard Release
+ 142
Nuts, coconut cream, raw (liquid expressed from grated meat) 1 tbsp
0.3mg (2% DV)
Standard Release
+ 143
Dried Acorns (Nuts, acorns, dried) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 144
Nuts, chestnuts, european, raw, unpeeled 1 oz
0.3mg (2% DV)
Standard Release
+ 145
Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 146
Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 147
Raw Lotus Seeds (Seeds, lotus seeds, raw) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 148
Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz
0.3mg (1% DV)
Standard Release (Common)
+ 149
Seeds, breadfruit seeds, roasted 1 oz
0.3mg (1% DV)
Standard Release
+ 150
Peanut Butter And Chocolate Spread 1 tablespoon
0.3mg (1% DV)
FNDDS
+ 151
Nuts, acorns, raw 1 oz
0.2mg (1% DV)
Standard Release
+ 152
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
0.2mg (1% DV)
Standard Release (Common)
+ 153
Peanut Butter And Jelly 1 tablespoon
0.2mg (1% DV)
FNDDS
+ 154
Boiled Japanese Chestnuts (Nuts, chestnuts, japanese, boiled and steamed) 1 oz
0.2mg (1% DV)
Standard Release (Common)
+ 155
Cashews Lightly Salted 1 nut
0.1mg (0% DV)
FNDDS
+ 156
Cashews Unsalted 1 nut
0.1mg (0% DV)
FNDDS
+ 157
Nuts, ginkgo nuts, canned 1 oz (14 kernels)
0.1mg (0% DV)
Standard Release
+ 158
Seeds, sisymbrium sp. seeds, whole, dried 1 cup
0.1mg (0% DV)
Standard Release
+ 159
Almonds Salted 1 nut
0mg (0% DV)
FNDDS
+ 160
Almonds Unsalted 1 nut
0mg (0% DV)
FNDDS
+ 161
Almonds Flavored 1 nut
0mg (0% DV)
FNDDS
+ 162
Walnuts Honey Roasted 1 nut
0mg (0% DV)
FNDDS
+ 163
Pecans Salted 1 nut
0mg (0% DV)
FNDDS
+ 164
Pecans Unsalted 1 nut
0mg (0% DV)
FNDDS
+ 165
Almonds Honey Roasted 1 nut
0mg (0% DV)
FNDDS
+ 166
Pecans Honey Roasted 1 nut
0mg (0% DV)
FNDDS
+ 167
Nuts, coconut cream, canned, sweetened 1 tbsp
0mg (0% DV)
Standard Release
+ 168
Pistachio Nuts Lightly Salted 1 nut
0mg (0% DV)
FNDDS
+ 169
Pistachio Nuts Unsalted 1 nut
0mg (0% DV)
FNDDS
+ 170
Pistachio Nuts Salted 1 nut
0mg (0% DV)
FNDDS
+ 171
Peanuts Dry Roasted Lightly Salted 1 peanut, without shell
0mg (0% DV)
FNDDS