HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.99
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.1
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.1
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.231.3
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.33
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.42
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.51.44
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.51.46
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.47
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.131.5
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.54
Ground NutmegGround Nutmeg Spices5720.71500.20281.7NANANA123.341.74
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.9
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.641.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.131.9
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.92
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.071.94
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.822.06
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.32.07
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68112.1
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8732.14
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.142.25
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.12.47
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.382.8
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.82
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.02
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA143.2
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.2
Onion PowderOnion Powder Spices880.910.190.0130.22069.65.831.470.643.413.49.163.43
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.62
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.33.92
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17174.3
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.44.58
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.73
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.24.77
Garlic PowderGarlic Powder Spices910.660.230.0110.130662.20.280.0631.868.16155.12
Ground Mustard SeedGround Mustard Seed Spices5921.41.172.243.5016.640.0121.72.187.215.45.44
Poppy SeedPoppy Seed Spices5723.72.60.16160161.70.170.211.331110.35.58
Red or Cayenne PepperRed or Cayenne Pepper Spice9416.33.080.627.27053.49.75NANANA25.711.37.36
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.37.6
Ground AllspiceGround Allspice Spices1149.92.90.082.6082.3NANANANA24.66.958.05
Ground MaceGround Mace Spices6320.560.0512.72032NANANANA12.84.248.78
Ground CinnamonGround Cinnamon Spices1211.50.420.0130.0530982.641.351.260.02464.54.8510
SaffronSaffron Spices975.661.531.20.73063.3NANANANA3.771110.7
Black PepperBlack Pepper Spices1203.91.660.180.83076.40.760.270.290.02430.212.411.6
Ground ClovesGround Cloves Spices10914.24.330.642.9071.72.61.171.250.022376.5413
CardamomCardamom Spices966.460.660.120.3066NANANANA2710.413.5
White PepperWhite Pepper Spices1012.150.63NANA069.5NANANANA26.610.514.5
Caraway SeedCaraway Seed Spices90130.560.142.80450.58NANANA34.21814.6
RosemaryFresh Rosemary22913.46.50.951.02047.4NANANANA32.37.615.2
Dill SeedDill Seed Spices9814.30.720.150.94054.3NANANANA20.815.716
Fennel SeedFennel Seed Spices87130.42NA1.47045.5NANANANA34.613.716
Coriander SeedCoriander Seed Spices101181NA1.76055.4NANANANA4212.516.4
Pumpkin Pie SpiceSpices, pumpkin pie spice87.7115.730.0570.63060.86.8NANANA135.0517.3
Ground GingerGround Ginger Spices89.63.82.330.20.630643.041.61.10.1812.68.0417.7
Chili PowderChili Powder Spices106152.60.577.950537.654.562.280.813714.318.4
PeppermintFresh Peppermint4294.031.051.860.3064NANANANA34.31621.8
PaprikaPaprika Spice10613.72.280.487.8057.4117.142.80.86371522.5
Dried Parsley SpicesSpices, parsley, dried1035.631.41.931.30527.470.432.844.227.427.422.6
Dried Rosemary SpicesSpices, rosemary, dried9113.86.70.981.05058NANANANA38.64.4226.5
Ground SageGround Sage Spices95126.71.170.50581.63NANANA38.41026.8
Fenugreek SeedFenugreek Seed Spices935.951.36NANA054NANANANA2321.431
Dried TarragonDried Tarragon Spices1027.361.930.75051NANANANA7.532333
Anise SeedAnise Seed Spices89140.5202.8044.5NANANANA1315.733
Celery SeedCelery Seed Spices76.519.31.680.152.7031.60.51NANANA9.031434.4
Dried Chervil SpicesSpices, chervil, dried1274.940.2102.28062NANANANA14.329.440.4
Bay Leaf SpicesSpices, bay leaf9682.211.2072NANANANA25.27.341.2
BasilFresh Basil13048.350.534.120.95034.63.90.260.260214141.3
Dried Oregano SpicesSpices, oregano, dried1134.851.760.70.850784.631.282.151.03481041.7
Ground SavoryGround Savory Spice1106.53.6NANA076NANANANA50.47.4241.8
Dried Coriander LeafDried Coriander Leaf Spices1085.140.1200.350567.8NANANA1123.645.7
Dill WeedFresh Dill Weed6987.80.420.0910.57049NANANANA14.72446
ThymeFresh Thyme29751.41.330.25072.6NANANANA41.616.552
Ground TurmericGround Turmeric Spice963.131.770.0810.65064.63.10.430.372.3229.353
Cumin SeedCumin Seed Spices80181.230.142.5035.41.8NANANA8.414.253
Dried Dill Weed SpicesSpices, dill weed, dried1195.170.28NANA066NANANANA1623.758
SpearmintFresh Spearmint6824.981.32.30.37057.3NANANANA46.422.481
Dried Marjoram SpicesSpices, marjoram, dried1117.80.593.581.30674.53NANANA44.61492
Dried SpearmintSpearmint, dried1056.351.662.940.47054.8NANANANA31.42192
Dried Basil SpicesSpices, basil, dried1295.242.780.390.26061.52.20.970.970.02648.529.6116
Dried Thyme SpicesSpices, thyme, dried1098.082.970.750.54069.51.86NANANA40.29.9134
Macronutrients in Top 80 Raw Nuts & Spices with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw nuts & spices , sorted by least amount of Iron per 300 calories.
Top 5 raw nuts & spices with least amount of iron per 300 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts