Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308152
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA140170148
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177146
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA9317089.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.36030288.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.46529880.7
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.54031679.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA16917077.8
ChiaDried Chia Seeds486030733.317858.40421NANANANA34416577.2
Watermelon Seed KernelsDried Watermelon Seed Kernels557047498NA2810153NANANANANA28372.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA11517268
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.5583318266.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.111620563.6
Oil Roasted CashewsOil Roasted Cashew Nuts580047884.80.6884.80299500.80.848.43316860.5
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA3015360
FlaxseedSeeds, flaxseed534042236.622859028915.50411.527318357.3
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.53713755.3
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA258620852.5
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA2017650.3
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.7429715047
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.59415043.8
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.5970233105001055717341.2
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.57110321140.3
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.710620239.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA11119338
Roasted AlmondsDry Roasted Almonds5980525410.1129021048.60.10.147.510921037.3
AlmondsNuts, almonds5790499380.03123021643.51.11.739.512521237
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.3867937
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added6070552420135017745.500.443.810521236.8
Dried PilinutsNuts, pilinuts, dried7190796312NA76039.8NANANANANA10835.3
Plain Almond ButterPlain Almond Butter no Salt614055541.50.07136018844.300.243.410321035
Toasted Dried CoconutToasted Dried Coconut Meat5920470417NA5.140444NANANANANA5334
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.533.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6840691613NA7.560215NANANANANA5333.6
Dried CoconutDried Coconut Meat660064557207.06023773.5NANANA16368.833.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA18418633
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)1970213189NA2.33028NANANANANA2033
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.511013733
Blanched AlmondsNuts, almonds, blanched590052539.50.04124018746.300.344.69921432.8
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA10711630.6
WalnutsEnglish Walnuts654065261.3913810137260.90.824.36715229
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.440949528
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.740807826.5
PecansPecans nuts691072061.89.86206013939.70.40.439969225.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.439959224.7
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA6224.6
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.37514324.3
CoconutRaw Coconut Meat354033529703.66015262.3NANANA9033.324.3
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA5024
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA1176424
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.223
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)330034730803.8066.5NANANANA2236.323
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA6412721
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted201081.180.21.860451NANANANANA29.721
Boiled European ChestnutsBoiled and Steamed European Chestnuts1310142.60.584.870278NANANANANA2017.3
Coconut MilkRaw Coconut Milk230023821102.6055.433.4NANANA222316.4
Almond pasteNuts, almond paste458027726.3255.80478363NANANA489016
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes456028026402.2205193680.15.33629931.315
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2390121.750.32.750524NANANANANA44.815
Japanese ChestnutsRaw Japanese Chestnuts15405.30.780.131.230349NANANANANA22.514.5
Chinese ChestnutsRaw Chinese Chestnuts2240111.640.282.580491NANANANANA4214
Glazed WalnutsNuts, walnuts, glazed500035735.7NANA0476321NANANA3682.813
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA812410
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts15307.61.120.191.770336NANANANANA299.7
Lotus SeedsRaw Lotus Seeds8905.30.880.272.850173NANANANANA41.39.5
Peeled European ChestnutsPeeled Raw European Chestnuts196012.52.350.534.40442NANANANANA16.39.4
Roasted European ChestnutsNuts, chestnuts, european, roasted2450224.140.937.760530106NANANA5131.79.1
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2070277.33.32110401NANANANA60629
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 23301351111.738.602932851251570115.88.7
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)2020208184NA2.28055.8NANANANANA168.1
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt459044856.527.4183015616053.6673907.78
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat22201158.48.9629.60312169NANANA155.87.3
Russian Salad DressingSalad dressing, russian dressing35502622417.41310319177NANANA76.96
Sesame Salad DressingRegular Sesame Seed Salad Dressing4430452622023208683.2NANANA10316
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1680236.22.839.40320NANANANA48536
Fat-free French Salad DressingSalad dressing, french dressing, fat-free13202.70.370.180.42032116550.546.8552225.8
Olive OilSalad or Cooking Olive Oil884010001387.698000NANANA005.6
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts5601.90.280.050.450126NANANANANA8.25.3
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie227013018.78.8466.30270259NANANA044
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed87809909048915803.9NANANANANA3.73.4
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular41903916129200018817461.565.640248.73.2
Coconut WaterCoconut Water (liquid From Coconuts)19021.7600.0203726NANANA117.22.9
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter8840100087608.34000NANANA002.9
Tofu MayonnaiseMayonnaise made with Tofu322031829.220.4145030.68.5NANANA1159.52.7
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular240021129.51592012110858.244.35.304.12.6
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat102066.88.334.627.801009250.535.45.703.92.5
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol688077810849.7406033NANANA002.3
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil6310702182NANA034NANANANA012
Home Recipe French Salad DressingSalad dressing, french, home recipe631070212619317034NANANANA012
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing165010816.4NANA0166143NANANA31.61.8
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil884010001444.33326000NANANA001.3
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie20002002913.610206719.4NANANA231.3
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light1580100156.649.7016466.7NANANA06.51.2
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing6400000015868NANANA2021
Rice Bran OilOil, rice bran8840100019716334000NANANA000.7
Composite Household Vegetable ShorteningShortening, vegetable, household, composite8840100025019262000NANANA000.7
Coconut OilOil, coconut89209918250.1917000NANANA000.5
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic9000100015129.7560000NANANA000.5
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic8840100014912.4509000NANANA000.5
Soybean OilSalad or Cooking Soybean Oil8840100015768510000NANANA000.5
Macronutrients in Top 100 Nuts & Oils with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all nuts & oils , sorted by most amount of Iron per 1 kilogram.
Top 5 nuts & oils with most amount of iron per 1 kilogram are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Sesame Butter from Roasted Kernels
- Dried Pumpkin And Squash Seed Kernels