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 Lowest in Iron

61 results
Name
Iron
Data source
+ 1
Boiled Japanese Chestnuts (Nuts, chestnuts, japanese, boiled and steamed) 1 oz
0.2mg (1% DV)
Standard Release (Common)
+ 2
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
0.2mg (1% DV)
Standard Release (Common)
+ 3
Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz
0.3mg (1% DV)
Standard Release (Common)
+ 4
Raw Lotus Seeds (Seeds, lotus seeds, raw) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 5
Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 6
Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 7
Dried Acorns (Nuts, acorns, dried) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 8
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 9
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 10
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
0.4mg (2% DV)
Standard Release (Common)
+ 11
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
0.5mg (3% DV)
Standard Release (Common)
+ 12
Almond Paste (Nuts, almond paste) 1 oz
0.5mg (3% DV)
Standard Release (Common)
+ 13
Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz
0.5mg (3% DV)
Standard Release (Common)
+ 14
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
0.6mg (3% DV)
Standard Release (Common)
+ 15
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
0.6mg (3% DV)
Standard Release (Common)
+ 16
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
0.7mg (4% DV)
Standard Release (Common)
+ 17
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
0.7mg (4% DV)
Standard Release (Common)
+ 18
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
0.7mg (4% DV)
Standard Release (Common)
+ 19
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
0.7mg (4% DV)
Standard Release (Common)
+ 20
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
0.7mg (4% DV)
Standard Release (Common)
+ 21
Pecans (Nuts, pecans) 1 oz (19 halves)
0.7mg (4% DV)
Standard Release (Common)
+ 22
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.8mg (4% DV)
Standard Release (Common)
+ 23
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.8mg (4% DV)
Standard Release (Common)
+ 24
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
0.8mg (4% DV)
Standard Release (Common)
+ 25
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
0.8mg (5% DV)
Standard Release (Common)
+ 26
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
0.9mg (5% DV)
Standard Release (Common)
+ 27
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
0.9mg (5% DV)
Standard Release (Common)
+ 28
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)
+ 29
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
0.9mg (5% DV)
Standard Release (Common)
+ 30
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
1mg (5% DV)
Standard Release (Common)
+ 31
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
1mg (5% DV)
Standard Release (Common)
+ 32
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
1mg (6% DV)
Standard Release (Common)
+ 33
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
1mg (6% DV)
Standard Release (Common)
+ 34
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
1mg (6% DV)
Standard Release (Common)
+ 35
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 36
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
1.1mg (6% DV)
Standard Release (Common)
+ 37
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 38
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)
+ 39
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
1.1mg (6% DV)
Standard Release (Common)
+ 40
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 41
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
1.1mg (6% DV)
Standard Release (Common)
+ 42
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
1.1mg (6% DV)
Standard Release (Common)
+ 43
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
1.2mg (7% DV)
Standard Release (Common)
+ 44
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
1.3mg (7% DV)
Standard Release (Common)
+ 45
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
1.3mg (7% DV)
Standard Release (Common)
+ 46
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
1.4mg (8% DV)
Standard Release (Common)
+ 47
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
1.4mg (8% DV)
Standard Release (Common)
+ 48
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
1.5mg (8% DV)
Standard Release (Common)
+ 49
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
1.6mg (9% DV)
Standard Release (Common)
+ 50
Flax Seeds (Seeds, flaxseed) 1oz
1.6mg (9% DV)
Standard Release (Common)
+ 51
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
1.7mg (9% DV)
Standard Release (Common)
+ 52
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
1.7mg (10% 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
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
1.9mg (11% DV)
Standard Release (Common)
+ 55
Chia Seeds (Seeds, chia seeds, dried) 1 oz
2.2mg (12% DV)
Standard Release (Common)
+ 56
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.3mg (13% DV)
Standard Release (Common)
+ 57
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)
+ 58
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)
+ 59
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
2.5mg (14% DV)
Standard Release (Common)
+ 60
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
4.2mg (23% DV)
Standard Release (Common)
+ 61
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
7.5mg (41% DV)
Standard Release (Common)