Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27.40.34NA5.03701.17NA146335NA19.80.85111
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.54
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.65
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.48
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.3
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.5
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.51
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.76
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.73
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Fat-free French Salad DressingSalad dressing, french dressing, fat-free11.40.28NA1.36.80.055NA01914.5519390.23148
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 140.21NA1.1210.30.14NA20.61382.0638.60.2670
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat150.2224.50.99110.15NA21.61452.1611320.2773.4
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Sweet and Sour Salad DressingSalad dressing, sweet and sour800.2NA0.8601.2NA606603241600.41914
Glazed WalnutsNuts, walnuts, glazed42.6NANA0.77NANANANA139NA268NA3.77
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat440.056NA0.7411.80.085NA35.32654.726210.18236
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie14.50.013NA0.53120.094NA18.51042.110630.2478
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt15.70NA0.523.270.014NA12.443.8000.1924
Russian Salad DressingSalad dressing, russian dressing110.049NA0.518.450.053NA171461.359570.1932.6
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing280.089NA0.479.38NANA1272341235160.33383
Sesame Salad DressingRegular Sesame Seed Salad Dressing130NA0.410NANA251061.16770.06826.5
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing11NANA0.33NANANANANANA2004NA129
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular16.30.024NA0.336.250.039NA18.81052.512410.08879.3
Tofu MayonnaiseMayonnaise made with Tofu49.40.0840.370.2548.40.37NA45.761.51.57200.3752.5
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular19.30.014NA0.2350.027NA1877.304730.08628
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light9.50.028NA0.233.8NANA24.768.40.7615820.13135
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie90.008NA0.230.03NA10.549.52.416110.06105
Olive OilSalad or Cooking Olive Oil0.340NA0.1900NA00.3400.6800
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed3.080.023NA0.125.130.048NA9.2310.6NA2.050.110.055
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol3.050NA0.10.44NANA116.10.72120.0579.46
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter0.340NA0.09800NA00.6802.040.0140.017
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil2.85NANA0.095NANANA1.4311.40.76313NA11.5
Home Recipe French Salad DressingSalad dressing, french, home recipe2.85NANA0.0950NANA1.4311.40.76313011.5
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil00NA0.04400NA00000.0070
Rice Bran OilOil, rice bran0NANA0.0240NANA000000
Composite Household Vegetable ShorteningShortening, vegetable, household, composite0.340NA0.02400NA0001.3600
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic00NA0.0170NANA00000.0030
Soybean OilSalad or Cooking Soybean Oil00NA0.01700NA00000.0030
Coconut OilOil, coconut0.340NA0.01700NA00000.0070.01
Minerals in Top 100 Nuts & Oils with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all nuts & oils , sorted by most amount of Iron per 300 calories.
Top 5 nuts & oils with most amount of iron per 300 calories are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Canned Coconut Milk
- Dried Chia Seeds