Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
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
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
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
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
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
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
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
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Minerals in Top 40 Raw Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in raw nuts , sorted by most amount of Iron per 300 calories.
Top 5 raw nuts with most amount of iron per 300 calories are:
- Dried Whole Sesame Seeds
- Dried Chia Seeds
- Dried Pumpkin And Squash Seed Kernels
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds