Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA12260.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.358.6
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.457.7
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.535.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412035
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811832
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612531.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.331
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.630.6
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11229
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.327
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.326.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468125.2
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.2136724
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.824
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.622.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.322
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.521
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.720
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.318.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.717.4
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.616.4
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.516
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.3428015.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.715
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38315
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68414.7
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.414.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.314.6
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4314
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.2418314
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA2113.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2113.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA2113.3
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.313
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.613
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)78284.775NA0.92011NANANANANA813
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.413
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.38513
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54612
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.411.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.711
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.83110.5
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.59.8
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.69.76
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8579.64
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA209.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.49.45
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA279.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.49.05
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.58.4
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.88.33
Boiled European ChestnutsBoiled and Steamed European Chestnuts5205.481.030.231.930110NANANANANA7.946.87
Coconut MilkRaw Coconut Milk913958401.0402213.3NANANA8.739.16.5
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.76.35
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes181011110500.8802061460.042.114439.312.46
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted9494.720.690.121.10208NANANANANA17.85.95
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.935.75
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.75.6
Glazed WalnutsNuts, walnuts, glazed198414214NANA0189128NANANA14.3335.1
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.64
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts60730.440.0750.70134NANANANANA11.43.85
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.43.77
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.473.73
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.63.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.63.57
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 92553.44.364.6415.3011611349.662.304.372.33.45
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)80282.673.2NA0.9022NANANANANA6.43.2
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt182217822.41172.606263.321.326.615.403.063.18
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat88145.73.343.5611.7012467NANANA5.952.32.9
Russian Salad DressingSalad dressing, russian dressing14091049.56.952012770NANANA2.782.742.4
Sesame Salad DressingRegular Sesame Seed Salad Dressing175817924.67.949203433NANANA3.9712.32.4
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA19212.4
Fat-free French Salad DressingSalad dressing, french dressing, fat-free5241.070.150.0710.17012865.32018.6228.730.792.3
Olive OilSalad or Cooking Olive Oil3509397553.0238.7000NANANA002.22
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts2220.750.110.020.18050NANANANANA3.252.1
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie90151.67.433.526.30107103NANANA01.61.6
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed34853933619462.601.55NANANANANA1.471.35
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular16631552411.479.5074.66924.426169.533.451.27
Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.861.15
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter350939734803.3000NANANA001.15
Tofu MayonnaiseMayonnaise made with Tofu127812611.68.157.70123.37NANANA4.3723.61.07
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular9538411.75.936.704842.72317.62.101.631.03
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat40526.53.31.811039.636.420142.2601.550.99
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol27313094319.716101.21.2NANANA000.91
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil250427972.2NANA013.5NANANANA00.40.79
Home Recipe French Salad DressingSalad dressing, french, home recipe2504279507.54126013.5NANANANA00.40.79
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing65542.76.52NANA06656.7NANANA1.20.640.71
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil3509397571.7130000NANANA000.52
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie79479.411.45.440.5026.67.7NANANA0.791.20.52
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light62739.75.92.619.706526.5NANANA02.580.48
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing2540000062.727NANANA7.940.790.4
Rice Bran OilOil, rice bran3509397786.35133000NANANA000.28
Composite Household Vegetable ShorteningShortening, vegetable, household, composite3509397997.47104000NANANA000.28
Coconut OilOil, coconut35403933270.0756.68000NANANA000.2
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic35723976011.8222000NANANA000.2
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic3509397594.93202000NANANA000.2
Soybean OilSalad or Cooking Soybean Oil35093976227202000NANANA000.2
Macronutrients in Top 100 Nuts & Oils with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all nuts & oils , sorted by most amount of Iron per 14 ounces.
Top 5 nuts & oils with most amount of iron per 14 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