Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.8
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.05
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.92
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.52
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
Canned Small Ripe OlivesCanned Small Ripe Olives1750.5NA12.57.940.04NA5.95161.814590.44159
Oil Roasted CashewsOil Roasted Cashew Nuts85.34.05NA125423.3NA1054125440.325.810.66.9
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked75.40.98NA111130.82NA3212681NA201.5515
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Cashew ButterPlain Cashew Butter no Salt85.34.35NA105121.6NA90710842329.810.25.87
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.23
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked55.60.72NA8.0683.30.61NA23619770.99141.1363
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added5771.9NA7.35444.9NA92513878.1426.15.56
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Plain Almond ButterPlain Almond Butter no Salt6891.85NA6.935544.23NA100814844.76146.533.25
Toasted Dried CoconutToasted Dried Coconut Meat53.61.6NA6.731835.56NA4191099NA73.44.072
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed51.61.6NA6.671835.52NA4151093NA73.44.053.3
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
Canned Jumbo OlivesCanned Ripe Jumbo Olives1870.45NA6.67.940.04NA5.95181.814590.44167
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)35.70.44NA6.55911.52NA191437NA25.81.1145
Blanched HazelnutsBlanched Hazelnuts Or Filberts2963.18NA6.5531825NA61513068.1404.3711.5
Blanched AlmondsNuts, almonds, blanched4682.04NA6.55323.64NA95513086.3537.75.98.95
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
Prune pureePrune puree61.5NANA5.56NANANA1431691NA45.6NA59.5
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Seeded RaisinsRaisins, seeded55.60.6NA5.1459.50.53NA14916371.255.60.3633
PecansPecans nuts1392.4205.022408.93315508147.54097
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.24
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed31.80.4NA4.545.60.34NA1311099NA7.940.64123
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained37.7NANA4.37124.56NA27.891NA20.24140
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted69.51.45NA4.171274.1NA185847NA37.72.8499
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753
Raw Dried FigsFigs, dried, uncooked3210.57NA4.031351NA13313491.2201.159.6
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335
MulberriesRaw Mulberries77.40.12NA3.6735.7NANA75.43851.2200.24174
Dark RaisinsDark Seedless Raisins1230.544643.5571.40.56NA19414761.251.60.7130.7
Boiled European ChestnutsBoiled and Steamed European Chestnuts910.94NA3.431071.7NA1961419NA53.60.5135
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3
Coconut MilkRaw Coconut Milk31.80.53NA3.2573.41.8NA19852212.329.81.33134
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.22158
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.9428
Passion-fruit, PurpleRaw Passion-fruit, Purple240.17NA3.1857.5NANA1356911.255.60.2145
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes220.59NA31011.9NA198716325661.430.7
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted37.70.77NA2.981793.4NA202947NA7.941.8579.8
RoselleRaw Roselle427NANA2.94101NANA73.4413NA12NA172
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked27.80.38NA2.7831.80.18NA75.48932.581730.463
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids220.14NA2.7120.15NA201940140.14178
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids200.13NA2.6120.14NA20189NA140.14158
CarissaRaw Carissa220.42NA2.631.8NANA14516NA5.95NA167
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar180.23NA2.625.80.19NA75.46350.43.970.36155
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids200.13NA2.58120.14NA201850140.12150
Glazed WalnutsNuts, walnuts, glazed141NANA2.56NANANANA460NA885NA12.5
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids200.13NA2.59.920.14NA18181NA140.12138
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar160.21NA2.4240.18NA69.55791.43.970.34142
Canned Prune JuicePrune juice, canned240.131192.3427.80.3NA49.65481.27.940.42161
Stewed PrunesStewed dehydrated Prunes47.60.4NA2.3241.70.21NA73.4701NA3.970.5135
Raspberry Juice ConcentrateRaspberry juice concentrate1920.27NA2.32229.27NA1982338NA202.5681.7
KiwanoHorned melon25.80.04NA2.2479.40.077NA73.4244NA3.970.95177
Minerals in Top 100 Fruits & Nuts with the highest Iron content per 7 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 7 ounces.
Top 5 fruits & nuts with most amount of iron per 7 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