Dried Thyme SpicesSpices, thyme, dried1098.082.970.750.54069.51.86NANANA40.29.9134
Dried Basil SpicesSpices, basil, dried1295.242.780.390.26061.52.20.970.970.02648.529.6116
Dried SpearmintSpearmint, dried1056.351.662.940.47054.8NANANANA31.42192
Dried Marjoram SpicesSpices, marjoram, dried1117.80.593.581.30674.53NANANA44.61492
SpearmintFresh Spearmint6824.981.32.30.37057.3NANANANA46.422.481
Dried Dill Weed SpicesSpices, dill weed, dried1195.170.28NANA066NANANANA1623.758
Cumin SeedCumin Seed Spices80181.230.142.5035.41.8NANANA8.414.253
Ground TurmericGround Turmeric Spice963.131.770.0810.65064.63.10.430.372.3229.353
ThymeFresh Thyme29751.41.330.25072.6NANANANA41.616.552
Dill WeedFresh Dill Weed6987.80.420.0910.57049NANANANA14.72446
Dried Coriander LeafDried Coriander Leaf Spices1085.140.1200.350567.8NANANA1123.645.7
Ground SavoryGround Savory Spice1106.53.6NANA076NANANANA50.47.4241.8
Dried Oregano SpicesSpices, oregano, dried1134.851.760.70.850784.631.282.151.03481041.7
BasilFresh Basil13048.350.534.120.95034.63.90.260.260214141.3
Bay Leaf SpicesSpices, bay leaf9682.211.2072NANANANA25.27.341.2
Dried Chervil SpicesSpices, chervil, dried1274.940.2102.28062NANANANA14.329.440.4
Celery SeedCelery Seed Spices76.519.31.680.152.7031.60.51NANANA9.031434.4
Anise SeedAnise Seed Spices89140.5202.8044.5NANANANA1315.733
Dried TarragonDried Tarragon Spices1027.361.930.75051NANANANA7.532333
Fenugreek SeedFenugreek Seed Spices935.951.36NANA054NANANANA2321.431
Ground SageGround Sage Spices95126.71.170.50581.63NANANA38.41026.8
Dried Rosemary SpicesSpices, rosemary, dried9113.86.70.981.05058NANANANA38.64.4226.5
Dried Parsley SpicesSpices, parsley, dried1035.631.41.931.30527.470.432.844.227.427.422.6
PaprikaPaprika Spice10613.72.280.487.8057.4117.142.80.86371522.5
PeppermintFresh Peppermint4294.031.051.860.3064NANANANA34.31621.8
Chili PowderChili Powder Spices106152.60.577.950537.654.562.280.813714.318.4
Ground GingerGround Ginger Spices89.63.82.330.20.630643.041.61.10.1812.68.0417.7
Pumpkin Pie SpiceSpices, pumpkin pie spice87.7115.730.0570.63060.86.8NANANA135.0517.3
Coriander SeedCoriander Seed Spices101181NA1.76055.4NANANANA4212.516.4
Fennel SeedFennel Seed Spices87130.42NA1.47045.5NANANANA34.613.716
Dill SeedDill Seed Spices9814.30.720.150.94054.3NANANANA20.815.716
RosemaryFresh Rosemary22913.46.50.951.02047.4NANANANA32.37.615.2
Caraway SeedCaraway Seed Spices90130.560.142.80450.58NANANA34.21814.6
White PepperWhite Pepper Spices1012.150.63NANA069.5NANANANA26.610.514.5
CardamomCardamom Spices966.460.660.120.3066NANANANA2710.413.5
Ground ClovesGround Cloves Spices10914.24.330.642.9071.72.61.171.250.022376.5413
Black PepperBlack Pepper Spices1203.91.660.180.83076.40.760.270.290.02430.212.411.6
SaffronSaffron Spices975.661.531.20.73063.3NANANANA3.771110.7
Ground CinnamonGround Cinnamon Spices1211.50.420.0130.0530982.641.351.260.02464.54.8510
Ground MaceGround Mace Spices6320.560.0512.72032NANANANA12.84.248.78
Ground AllspiceGround Allspice Spices1149.92.90.082.6082.3NANANANA24.66.958.05
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.37.6
Red or Cayenne PepperRed or Cayenne Pepper Spice9416.33.080.627.27053.49.75NANANA25.711.37.36
Poppy SeedPoppy Seed Spices5723.72.60.16160161.70.170.211.331110.35.58
Ground Mustard SeedGround Mustard Seed Spices5921.41.172.243.5016.640.0121.72.187.215.45.44
Garlic PowderGarlic Powder Spices910.660.230.0110.130662.20.280.0631.868.16155.12
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
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17174.3
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
Onion PowderOnion Powder Spices880.910.190.0130.22069.65.831.470.643.413.49.163.43
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.2
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA143.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.02
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
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
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8732.14
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
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.641.9
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.9
Ground NutmegGround Nutmeg Spices5720.71500.20281.7NANANA123.341.74
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
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
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.231.3
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
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.99
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Macronutrients in Top 80 Raw Nuts & Spices with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw nuts & spices , sorted by most amount of Iron per 300 calories.
Top 5 raw nuts & spices with most amount of iron per 300 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint