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Nutrient Ranking Tool

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171 Nuts and Seeds Highest in Iron, Fe

Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
  1. Seeds Cottonseed Flour Partially Defatted (Glandless)
    11.9mg (66% DV) in 1 cup
    Database: Standard Release (Source)
  2. Pumpkin Seeds Salted
    11.5mg (64% DV) in 1 cup, without shell
    Database: FNDDS (Source)
  3. Seeds Sesame Seed Kernels Toasted Without Salt Added (Decorticated)
    10mg (55% DV) in 1 cup
    Database: Standard Release (Source)
  4. Seeds Sesame Seed Kernels Toasted With Salt Added (Decorticated)
    10mg (55% DV) in 1 cup
    Database: Standard Release (Source)
  5. Seeds Sunflower Seed Kernels Toasted With Salt Added
    9.1mg (51% DV) in 1 cup
    Database: Standard Release (Source)
  6. Nuts Cashew Nuts Oil Roasted With Salt Added
    7.8mg (43% DV) in 1 cup, whole
    Database: Standard Release (Source)
  7. Coconut Milk
    7.5mg (41% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Mixed Seeds
    7.1mg (39% DV) in 1 cup
    Database: FNDDS (Source)
  9. Mixed Nuts Unroasted
    6.1mg (34% DV) in 1 cup
    Database: FNDDS (Source)
  10. Mixed Nuts Without Peanuts Salted
    5.9mg (33% DV) in 1 cup
    Database: FNDDS (Source)
  11. Mixed Nuts Without Peanuts Unsalted
    5.9mg (33% DV) in 1 cup
    Database: FNDDS (Source)
  12. Sunflower Seeds Plain Salted
    5.4mg (30% DV) in 1 cup, without shell
    Database: FNDDS (Source)
  13. Sunflower Seeds Flavored
    5.2mg (29% DV) in 1 cup, without shell
    Database: FNDDS (Source)
  14. Nuts Pistachio Nuts Dry Roasted With Salt Added
    5mg (28% DV) in 1 cup
    Database: Standard Release (Source)
  15. Seeds Sunflower Seed Kernels Dry Roasted With Salt Added
    4.9mg (27% DV) in 1 cup
    Database: Standard Release (Source)
  16. Trail Mix With Nuts
    4.5mg (25% DV) in 1 cup
    Database: FNDDS (Source)
  17. Trail Mix With Pretzels Cereal Or Granola
    4.3mg (24% DV) in 1 cup
    Database: FNDDS (Source)
  18. Nuts Mixed Nuts Dry Roasted With Peanuts Salt Added Chosen Roaster
    4.3mg (24% DV) in 1 cup
    Database: Standard Release (Source)
  19. Seeds Sesame Flour High-Fat
    4.3mg (24% DV) in 1 oz
    Database: Standard Release (Source)
  20. Sesame Seeds (Toasted)
    4.2mg (23% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  21. Seeds Sunflower Seed Flour Partially Defatted
    4.2mg (24% DV) in 1 cup
    Database: Standard Release (Source)
  22. Seeds Sesame Meal Partially Defatted
    4.1mg (23% DV) in 1 oz
    Database: Standard Release (Source)
  23. Seeds Sesame Flour Partially Defatted
    4.1mg (23% DV) in 1 oz
    Database: Standard Release (Source)
  24. Mixed Nuts With Peanuts Unsalted
    4mg (22% DV) in 1 cup
    Database: FNDDS (Source)
  25. Seeds Sesame Flour Low-Fat
    4mg (22% DV) in 1 oz
    Database: Standard Release (Source)
  26. Nuts Nfs
    4mg (22% DV) in 1 cup
    Database: FNDDS (Source)
  27. Mixed Nuts Nfs
    4mg (22% DV) in 1 cup
    Database: FNDDS (Source)
  28. Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water)
    3.9mg (22% DV) in 1 cup
    Database: Standard Release (Source)
  29. Seeds Cottonseed Meal Partially Defatted (Glandless)
    3.8mg (21% DV) in 1 oz
    Database: Standard Release (Source)
  30. Seeds Cottonseed Flour Low Fat (Glandless)
    3.6mg (20% DV) in 1 oz
    Database: Standard Release (Source)
  31. Nuts Mixed Nuts Oil Roasted With Peanuts Without Salt Added
    3.5mg (19% DV) in 1 cup
    Database: Standard Release (Source)
  32. Nuts Macadamia Nuts Dry Roasted With Salt Added
    3.5mg (19% DV) in 1 cup, whole or halves
    Database: Standard Release (Source)
  33. Nuts Mixed Nuts Oil Roasted With Peanuts With Salt Added
    3.5mg (19% DV) in 1 cup
    Database: Standard Release (Source)
  34. Mixed Nuts Honey Roasted
    3.1mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  35. Seeds Sesame Butter Paste
    3.1mg (17% DV) in 1 tbsp
    Database: Standard Release (Source)
  36. Trail Mix Nfs
    3mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  37. Trail Mix With Nuts And Fruit
    3mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  38. Trail Mix With Chocolate
    3mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  39. Nuts Pecans Oil Roasted Without Salt Added
    2.7mg (15% DV) in 1 cup
    Database: Standard Release (Source)
  40. Nuts Pecans Oil Roasted With Salt Added
    2.7mg (15% DV) in 1 cup
    Database: Standard Release (Source)
  41. Dried Pumpkin And Squash Seeds
    2.5mg (14% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  42. Roasted Squash And Pumpkin Seeds (Unsalted)
    2.3mg (13% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  43. Hemp Seeds
    2.3mg (13% DV) in 1oz
    Database: Standard Release (Common) (Source)
  44. Roasted Squash And Pumpkin Seeds (Salted)
    2.3mg (13% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  45. Chia Seeds
    2.2mg (12% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  46. Seeds Pumpkin And Squash Seeds Whole Roasted With Salt Added
    2.1mg (12% DV) in 1 cup
    Database: Standard Release (Source)
  47. Seeds Watermelon Seed Kernels Dried
    2.1mg (11% DV) in 1 oz
    Database: Standard Release (Source)
  48. Seeds Sunflower Seed Kernels Toasted Without Salt
    1.9mg (11% DV) in 1 oz
    Database: Standard Release (Source)
  49. Cashews (Raw)
    1.9mg (11% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  50. Nuts Coconut Meat Raw
    1.9mg (11% DV) in 1 cup, shredded
    Database: Standard Release (Source)
  51. Nuts Coconut Milk Frozen (Liquid Expressed From Grated Meat And Water)
    1.9mg (11% DV) in 1 cup
    Database: Standard Release (Source)
  52. Shredded Coconut Meat
    1.8mg (10% DV) in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  53. Dry-Roasted Cashews
    1.7mg (9% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  54. Oil Roasted Cashews
    1.7mg (10% DV) in 1 oz (18 kernels)
    Database: Standard Release (Common) (Source)
  55. Nuts Cashew Nuts Dry Roasted With Salt Added
    1.7mg (9% DV) in 1 oz
    Database: Standard Release (Source)
  56. Pine Nuts (Dried)
    1.6mg (9% DV) in 1 oz (167 kernels)
    Database: Standard Release (Common) (Source)
  57. Flax Seeds
    1.6mg (9% DV) in 1oz
    Database: Standard Release (Common) (Source)
  58. Dried Sunflower Seeds
    1.5mg (8% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  59. Nuts Mixed Nuts Oil Roasted Without Peanuts Lightly Salted
    1.5mg (8% DV) in 1 oz
    Database: Standard Release (Source)
  60. Safflower Seeds
    1.4mg (8% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  61. Seeds Safflower Seed Meal Partially Defatted
    1.4mg (8% DV) in 1 oz
    Database: Standard Release (Source)
  62. Nuts Coconut Meat Dried (Desiccated) Sweetened Flaked Canned
    1.4mg (8% DV) in 1 cup
    Database: Standard Release (Source)
  63. Cashew Butter
    1.4mg (8% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  64. Seeds Breadnut Tree Seeds Dried
    1.3mg (7% DV) in 1 oz
    Database: Standard Release (Source)
  65. Nuts Coconut Meat Dried (Desiccated) Sweetened Flaked Packaged
    1.3mg (7% DV) in 1 cup
    Database: Standard Release (Source)
  66. Hazelnuts
    1.3mg (7% DV) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) (Source)
  67. Seeds Sesame Seeds Whole Dried
    1.3mg (7% DV) in 1 tbsp
    Database: Standard Release (Source)
  68. Sesame Butter (Tahini)
    1.3mg (7% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  69. Seeds Sunflower Seed Kernels Oil Roasted Without Salt
    1.2mg (7% DV) in 1 oz
    Database: Standard Release (Source)
  70. Dry Roasted Hazelnuts
    1.2mg (7% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  71. Seeds Sunflower Seed Kernels Oil Roasted With Salt Added
    1.2mg (7% DV) in 1 oz
    Database: Standard Release (Source)
  72. Dry Roasted Sunflower Seeds
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  73. Almonds
    1.1mg (6% DV) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) (Source)
  74. Butternuts (Dried)
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  75. Dry-Roasted Mixed Nuts (Salted)
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  76. Nuts Almonds Dry Roasted With Salt Added
    1.1mg (6% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  77. Nuts Mixed Nuts Dry Roasted With Peanuts With Salt Added
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Source)
  78. Dry Roasted Almonds
    1.1mg (6% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) (Source)
  79. Pistachio Nuts
    1.1mg (6% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  80. Dry Roasted Sunflower Seeds (With Salt)
    1.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  81. Dry Roasted Pistachio Nuts
    1.1mg (6% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  82. Nuts Almonds Oil Roasted With Salt Added Smoke Flavor
    1.1mg (6% DV) in 1 oz (28 almonds)
    Database: Standard Release (Source)
  83. Dried Coconut
    1mg (5% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  84. Dried Pilinuts
    1mg (6% DV) in 1 oz (15 kernels)
    Database: Standard Release (Common) (Source)
  85. Nuts Coconut Meat Dried (Desiccated) Creamed
    1mg (5% DV) in 1 oz
    Database: Standard Release (Source)
  86. Nuts Almonds Oil Roasted Lightly Salted
    1mg (6% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  87. Seeds Breadfruit Seeds Raw
    1mg (6% DV) in 1 oz
    Database: Standard Release (Source)
  88. Dried Lotus Seeds
    1mg (6% DV) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) (Source)
  89. Nuts Almonds Oil Roasted Without Salt Added
    1mg (6% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  90. Dried Japanese Chestnuts
    1mg (5% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  91. Macadamia Nuts
    1mg (6% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  92. Nuts Almonds Oil Roasted With Salt Added
    1mg (6% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  93. Nuts Almonds Blanched
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Source)
  94. Nuts Hazelnuts Or Filberts Blanched
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Source)
  95. Dried Pine Nuts
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  96. Dried Coconut (Unsweetened)
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  97. Black Walnuts (Dried)
    0.9mg (5% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  98. Roasted Squash And Pumpkin Seeds (With Shells)
    0.9mg (5% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) (Source)
  99. Nuts Almonds Honey Roasted Unblanched
    0.8mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  100. Nuts Cashew Butter Plain With Salt Added
    0.8mg (4% DV) in 1 tbsp
    Database: Standard Release (Source)
  101. Dry Roasted Macadamia Nuts
    0.8mg (4% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  102. Dry Roasted Pecans
    0.8mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  103. Walnuts
    0.8mg (5% DV) in 1 oz (14 halves)
    Database: Standard Release (Common) (Source)
  104. Roasted Chestnuts
    0.8mg (4% DV) in 10 kernels
    Database: Standard Release (Common) (Source)
  105. Nuts Pecans Dry Roasted With Salt Added
    0.8mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  106. Brazilnuts
    0.7mg (4% DV) in 1 oz (6 kernels)
    Database: Standard Release (Common) (Source)
  107. Nuts Chestnuts European Dried Unpeeled
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  108. Nuts Mixed Nuts Oil Roasted Without Peanuts Without Salt Added
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  109. Nuts Walnuts Dry Roasted With Salt Added
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  110. Seeds Sunflower Seed Butter With Salt Added
    0.7mg (4% DV) in 1 tbsp
    Database: Standard Release (Source)
  111. Seeds Sesame Butter Tahini Type Of Kernels Unspecified
    0.7mg (4% DV) in 1 tbsp
    Database: Standard Release (Source)
  112. Seeds Sunflower Seed Butter Without Salt
    0.7mg (4% DV) in 1 tbsp
    Database: Standard Release (Source)
  113. Dried Beechnuts
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  114. Dried Chinese Chestnuts
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  115. Nuts Chestnuts European Dried Peeled
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  116. Coconut Water
    0.7mg (4% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  117. Raw Sesame Butter (Tahini)
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  118. Nuts Formulated Wheat-Based Unflavored With Salt Added
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  119. Pecans
    0.7mg (4% DV) in 1 oz (19 halves)
    Database: Standard Release (Common) (Source)
  120. Nuts Mixed Nuts Oil Roasted Without Peanuts With Salt Added
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  121. Nuts Mixed Nuts Oil Roasted With Peanuts Lightly Salted
    0.7mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  122. Seeds Breadnut Tree Seeds Raw
    0.6mg (3% DV) in 1 oz (8-14 seeds)
    Database: Standard Release (Source)
  123. Almond Butter
    0.6mg (3% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  124. Nuts Chestnuts Japanese Roasted
    0.6mg (3% DV) in 1 oz
    Database: Standard Release (Source)
  125. Nuts Almond Butter Plain With Salt Added
    0.6mg (3% DV) in 1 tbsp
    Database: Standard Release (Source)
  126. Dried Hickorynuts
    0.6mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  127. Seeds Cottonseed Kernels Roasted (Glandless)
    0.5mg (3% DV) in 1 tbsp
    Database: Standard Release (Source)
  128. Almond Paste
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  129. Boiled Chestnuts
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  130. Dried Ginkgo Nuts
    0.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  131. Seeds Sesame Seed Kernels Dried (Decorticated)
    0.5mg (3% DV) in 1 tbsp
    Database: Standard Release (Source)
  132. Peanut Butter Lower Sodium And Lower Sugar
    0.4mg (2% DV) in 1 tablespoon
    Database: FNDDS (Source)
  133. Roasted Chinese Chestnuts
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  134. Nuts Walnuts Glazed
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Source)
  135. Chinese Chestnuts
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  136. Nuts Chestnuts Japanese Raw
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Source)
  137. Dry Roasted Peanuts
    0.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  138. Peanut Butter And Chocolate Spread
    0.3mg (1% DV) in 1 tablespoon
    Database: FNDDS (Source)
  139. Acorns (Dried)
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  140. Nuts Acorn Flour Full Fat
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Source)
  141. Nuts Chestnuts European Raw Unpeeled
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Source)
  142. Chestnuts
    0.3mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  143. Nuts Coconut Cream Raw (Liquid Expressed From Grated Meat)
    0.3mg (2% DV) in 1 tbsp
    Database: Standard Release (Source)
  144. Ginko Nuts
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  145. Seeds Breadfruit Seeds Roasted
    0.3mg (1% DV) in 1 oz
    Database: Standard Release (Source)
  146. Lotus Seeds
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  147. Boiled Chinese Chestnuts
    0.3mg (2% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  148. Peanut Butter And Jelly
    0.2mg (1% DV) in 1 tablespoon
    Database: FNDDS (Source)
  149. Boiled Japanese Chestnuts
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  150. Breadfruit Nuts (Seeds)
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  151. Nuts Acorns Raw
    0.2mg (1% DV) in 1 oz
    Database: Standard Release (Source)
  152. Seeds Sisymbrium Sp. Seeds Whole Dried
    0.1mg in 1 cup
    Database: Standard Release (Source)
  153. Nuts Ginkgo Nuts Canned
    0.1mg in 1 oz (14 kernels)
    Database: Standard Release (Source)
  154. Cashews Lightly Salted
    0.1mg (1% DV) in 1 nut
    Database: FNDDS (Source)
  155. Cashews Unsalted
    0.1mg (1% DV) in 1 nut
    Database: FNDDS (Source)
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