Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.68.65
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4397.84
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.37.6
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)15232.529NA0.3504.28NANANANANA3.085.03
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.24.77
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.73
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.44.58
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.574.5
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17174.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.974.1
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.63.96
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.33.92
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.62
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.343.3
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.2
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA143.2
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5783.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.433.13
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.73.13
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.02
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.42.84
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.82
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.382.8
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.7
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.972.57
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.12.47
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.142.25
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.52.23
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8732.14
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4112.1
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68112.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.32.07
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.822.06
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.982.03
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.42
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.961.96
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.071.94
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.92
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.131.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.651.9
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.641.9
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.9
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.621.9
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.87
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.8
Toasted Dried CoconutToasted Dried Coconut Meat50.72421NA0.26022.5NANANANANA2.71.7
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.21.7
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.03111.67
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.531.57
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.54
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.131.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.321.47
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.47
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.51.46
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.51.44
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.42
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.33
Fat-free French Salad DressingSalad dressing, french dressing, fat-free2270.610.0840.0410.09507337.411.510.612.550.451.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.791.3
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.231.3
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)1493127.4NA0.3408.3NANANANANA2.41.2
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9741.2
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 12917.31.41.54.97037.736.61620.201.40.751.12
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.91.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.251.1
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.1
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.1
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.07
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.91.05
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.861.04
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.99
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat13515.61.141.2404222.8NANANA2.030.780.99
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Sweet and Sour Salad DressingSalad dressing, sweet and sour2000000007474NANANA020.8
Glazed WalnutsNuts, walnuts, glazed6021.42.14NANA028.619.3NANANA2.164.970.77
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat29419.62.451.358.16029.4271510.41.6801.150.74
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie132172.471.178.76035.734.3NANANA00.530.53
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt65.429.33.71.81201010.43.54.42.5400.50.52
Russian Salad DressingSalad dressing, russian dressing84.52221.471102715NANANA0.590.580.51
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing469000007432NANANA9.380.940.47
Sesame Salad DressingRegular Sesame Seed Salad Dressing67.730.64.21.3515.705.825.63NANANA0.682.10.41
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing18219.53NANA03026NANANA0.550.290.33
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular12526.43.71.8611.601513.57.285.540.6600.510.33
Tofu MayonnaiseMayonnaise made with Tofu9329.62.721.913.502.850.79NANANA1.025.540.25
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular71.6284.362.0614.3013.512.54.44.72.861.70.620.23
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light190192.81.259.4403112.7NANANA01.230.23
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie150304.322.0415.30102.9NANANA0.30.450.2
Olive OilSalad or Cooking Olive Oil34344.70.263.3000NANANA000.19
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed34343.116.75.400.13NANANANANA0.130.12
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol43.6344.72.1717.700.130.13NANANA000.1
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter343429.700.28000NANANA000.098
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil47.533.48.65NANA01.6NANANANA00.0480.095
Home Recipe French Salad DressingSalad dressing, french, home recipe47.533.460.91501.6NANANANA00.0480.095
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil34344.880.1511000NANANA000.044
Rice Bran OilOil, rice bran34346.70.5411.3000NANANA000.024
Composite Household Vegetable ShorteningShortening, vegetable, household, composite34348.480.648.9000NANANA000.024
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic34345.040.4217.3000NANANA000.017
Soybean OilSalad or Cooking Soybean Oil34345.32.317.3000NANANA000.017
Coconut OilOil, coconut33.633.327.70.0060.57000NANANA000.017
Macronutrients 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 macronutrients 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