Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.1
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.515
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.3
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA332018781565222114
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.2
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.7
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.423
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.54
Dried Goji BerriesGoji berries, dried862NANA31NANANANANANA1352NA34
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.517
Canned Small Ripe OlivesCanned Small Ripe Olives3991.14NA28.5180.091NA13.636.34.133341363
Oil Roasted CashewsOil Roasted Cashew Nuts1959.27NA27.412387.57NA24092867925924.315.8
Roasted CashewsDry Roasted Cashew Nuts20410NA27.211793.75NA222325635372.625.47.7
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1722.24NA252591.87NA7356128NA45.43.5434
Dried LongansLongans, dried2043.66NA24.52091.12NA8892985NA218180
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2861.06NA23NA141NA308984022.71.7792
Cashew ButterPlain Cashew Butter no Salt1959.93NA2311703.7NA20732477526823.413.4
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA131530841101124
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.4
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.8
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1271.65NA18.41911.4NA54045182.2731.82.6144
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.4
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.44
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.61511
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.541420
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.17
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.7
Dried PilinutsNuts, pilinuts, dried6584.35NA16137010.5NA26082300NA13.613.512.6
PrunesRaw Dehydrated Prunes3272.77NA162901.4NA5084799NA22.73.418
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.44
Toasted Dried CoconutToasted Dried Coconut Meat1223.7NA15.441712.7NA9572513NA1689.34.54
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3275.95NA15.352217NA7673484NA15411.745
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1183.66NA15.241712.6NA9482499NA1689.257.57
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives4261.03NA15180.091NA13.6414.133341383
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.4
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)81.61NA152093.5NA435998NA592.54331
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.3
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.5
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.8
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.1
Prune pureePrune puree141NANA12.7NANANA3273865NA104NA136
TamarindsRaw Tamarinds3360.39NA12.7417NANA51328495.91270.45142
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2491.56NA121451.07NA32252719.9845.41.77140
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.3
Seeded RaisinsRaisins, seeded1271.37NA11.71361.2NA34037422.721270.8275
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
Native PersimmonsRaw Native Persimmons122NANA11.3NANANA1181406NA4.54NA292
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.13
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.6330
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.5
CoconutRaw Coconut Meat63.51.97NA111456.8NA513161546915213
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.641
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.643
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1322.68NA10.462111.8NA7033293NA22.76.440.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)501.7NA10.31275.9NA5531474NA184.35244
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed72.60.92NA10.31040.77NA2992513NA181.45281
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained86NANA9.9827.210.4NA63.5209NA4.540.54320
RowalRaw Rowal684.8NA9.981450.7NA236594NA181.95324
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.512
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1593.3NA9.532909.37NA4221937NA866.5226
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1541.7NA9.531501.5NA26824180.9127.21.77121
Raw Dried FigsFigs, dried, uncooked7351.3NA9.23082.3NA30430842.7245.42.5136
Dried Zante CurrantsCurrants, zante, dried3991.35NA8.531631.56NA44935243.181951.6880
MulberriesRaw Mulberries1770.27NA8.481.6NANA1728802.7245.40.54398
Dark RaisinsDark Seedless Raisins2811.2310618.11631.27NA44533752.721181.6370
Boiled European ChestnutsBoiled and Steamed European Chestnuts2092.14NA7.852453.87NA4493243NA1221.13309
Dried LitchisLitchis, dried1502.86NA7.71911.06NA82150355.913.61.27101
Coconut MilkRaw Coconut Milk72.61.2NA7.441684.15NA454119328683.04307
ElderberriesRaw Elderberries1720.28NA7.2622.7NANA17712702.7227.20.5362
Almond pasteNuts, almond paste7802.06NA7.265903.9NA1170142419416.764
Passion-fruit, PurpleRaw Passion-fruit, Purple54.40.39NA7.26132NANA30815792.721270.45331
Black CurrantsRaw European Black Currants2490.39NA71091.16NA2681461NA9.071.22372
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes501.34NA6.852314.35NA45416377312933.2270
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted861.76NA6.84087.75NA4632164NA184.2182
RoselleRaw Roselle975NANA6.7231NANA168943NA27.2NA393
Japanese ChestnutsRaw Japanese Chestnuts1412.55NA6.582227.2NA3271492NA63.55279
Chinese ChestnutsRaw Chinese Chestnuts81.61.65NA6.43817.26NA4352028NA13.63.95199
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked63.50.87NA6.3572.60.41NA17220415.93950.91144
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids500.32NA6.227.20.34NA45.4445031.80.32408
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids45.40.31NA627.20.33NA45.4431NA31.80.32361
CarissaRaw Carissa500.95NA5.9472.6NANA31.81179NA13.6NA382
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar410.53NA5.94590.44NA17214510.919.070.82354
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids45.40.3NA5.927.20.33NA45.4422031.80.27343
Glazed WalnutsNuts, walnuts, glazed322NANA5.85NANANANA1052NA2023NA28.5
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids45.40.29NA5.722.70.32NA41413NA31.80.27316
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar36.30.49NA5.4454.40.4NA15913243.189.070.77324
Canned Prune JuicePrune juice, canned54.40.312735.3563.50.68NA11312522.72180.95368
Stewed PrunesStewed dehydrated Prunes1090.93NA5.3950.47NA1681601NA9.071.13308
Raspberry Juice ConcentrateRaspberry juice concentrate4400.63NA5.2650821NA4545343NA45.45.85187
KiwanoHorned melon590.091NA5.131810.18NA168558NA9.072.18404
Minerals in Top 100 Fruits & Nuts with the highest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in all fruits & nuts , sorted by most amount of Iron per 1 pound.
Top 5 fruits & nuts with most amount of iron per 1 pound are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Sesame Butter from Roasted Kernels
- Dried Pumpkin And Squash Seed Kernels