Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
Canned Small Ripe OlivesCanned Small Ripe Olives1250.36NA8.95.670.028NA4.2511.31.2810420.31113
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
Canned Jumbo OlivesCanned Ripe Jumbo Olives1330.32NA4.75.670.028NA4.2512.81.2810420.31120
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)25.50.32NA4.6865.21.1NA136312NA18.40.79103
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
Prune pureePrune puree44NANA3.97NANANA1021208NA32.6NA42.5
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
Seeded RaisinsRaisins, seeded39.70.43NA3.6742.50.38NA10611690.8539.70.2623.5
PecansPecans nuts991.7143.61726.38223935815.406.425
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.6
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15.60.54NA3.2339.71.85NA173461NA5.671.3676.4
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed22.70.29NA3.232.60.24NA94785NA5.670.4588
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained27NANA3.18.53.26NA2065.2NA1.40.17100
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.61.03NA2.98912.93NA132605NA272.0370.7
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225
MulberriesRaw Mulberries55.30.085NA2.6225.5NANA542750.85140.17124
Dark RaisinsDark Seedless Raisins880.393322.54510.4NA13910550.85370.5122
Boiled European ChestnutsBoiled and Steamed European Chestnuts65.20.67NA2.4576.51.2NA1401013NA38.30.3597
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.9596
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.16113
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.120
Passion-fruit, PurpleRaw Passion-fruit, Purple170.12NA2.2741NANA964930.8539.70.14103
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes15.60.42NA2.1472.31.36NA14251223404122
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted270.55NA2.131282.42NA145676NA5.671.357
RoselleRaw Roselle305NANA2.172.3NANA52.4295NA8.5NA123
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids15.60.099NA1.948.50.11NA1413909.920.099127
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids140.096NA1.878.50.1NA14135NA9.920.099113
CarissaRaw Carissa15.60.3NA1.8622.7NANA9.92369NA4.25NA119
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar12.80.17NA1.8618.40.14NA544540.282.830.26111
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids140.094NA1.848.50.1NA1413209.920.085107
Glazed WalnutsNuts, walnuts, glazed101NANA1.83NANANANA329NA632NA8.9
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids140.092NA1.87.10.099NA12.8129NA9.920.08599
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar11.30.15NA1.7170.13NA49.64140.992.830.24101
Canned Prune JuicePrune juice, canned170.09685.31.67200.21NA35.43910.855.670.3115
Stewed PrunesStewed dehydrated Prunes340.29NA1.6629.80.15NA52.4500NA2.830.3596
Raspberry Juice ConcentrateRaspberry juice concentrate1370.2NA1.641596.6NA1421670NA141.8358.3
KiwanoHorned melon18.40.028NA1.656.70.055NA52.4174NA2.830.68126
Minerals in Top 100 Fruits & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all fruits & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 fruits & nuts with most amount of iron per 5 ounces are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Sesame Butter from Roasted Kernels
- Dried Pumpkin And Squash Seed Kernels