Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
Toasted Dried CoconutToasted Dried Coconut Meat270.81NA3.4922.8NA211554NA372.051
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.81NA3.36922.8NA209551NA372.041.67
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)180.22NA3.3460.77NA96220NA130.5673
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.8
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
Prune pureePrune puree31NANA2.8NANANA72852NA23NA30
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.45
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)110.38NA2.28281.3NA122325NA40.9654
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed160.2NA2.26230.17NA66554NA40.3262
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained19NANA2.262.3NA1446NA10.1270.6
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6
MulberriesRaw Mulberries390.06NA1.8518NANA381940.6100.1287.7
Dark RaisinsDark Seedless Raisins620.272341.8360.28NA987440.6260.3615.5
Boiled European ChestnutsBoiled and Steamed European Chestnuts460.47NA1.73540.85NA99715NA270.2568
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.3
Coconut MilkRaw Coconut Milk160.27NA1.64370.92NA1002636.2150.6767.6
ElderberriesRaw Elderberries380.061NA1.65NANA392800.660.1179.8
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
Passion-fruit, PurpleRaw Passion-fruit, Purple120.086NA1.629NANA683480.6280.173
Black CurrantsRaw European Black Currants550.086NA1.54240.26NA59322NA20.2782
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.5
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted190.39NA1.5901.7NA102477NA40.9340.2
RoselleRaw Roselle215NANA1.4851NANA37208NA6NA86.6
Japanese ChestnutsRaw Japanese Chestnuts310.56NA1.45491.6NA72329NA141.161.4
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.8744
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked140.19NA1.4160.09NA384501.3870.231.8
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids110.07NA1.3760.076NA1098070.0790
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids100.068NA1.3260.073NA1095NA70.0779.6
CarissaRaw Carissa110.21NA1.316NANA7260NA3NA84
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar90.12NA1.3130.098NA383200.220.1878
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids100.066NA1.360.072NA1093070.0675.7
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids100.065NA1.2650.07NA991NA70.0669.7
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar80.11NA1.2120.089NA352920.720.1771.4
Canned Prune JuicePrune juice, canned120.06860.21.18140.15NA252760.640.2181.2
Stewed PrunesStewed dehydrated Prunes240.2NA1.17210.1NA37353NA20.2568
Raspberry Juice ConcentrateRaspberry juice concentrate970.14NA1.161124.67NA1001178NA101.341
KiwanoHorned melon130.02NA1.13400.039NA37123NA20.4889
Minerals in Top 100 Fruits & Nuts with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all fruits & nuts , sorted by most amount of Iron per 100 grams.
Top 5 fruits & nuts with most amount of iron per 100 grams are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Sesame Butter from Roasted Kernels
- Dried Pumpkin And Squash Seed Kernels