HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.07
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.251.1
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9741.2
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
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.54
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.87
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.9
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.641.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.651.9
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.961.96
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.982.03
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.822.06
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68112.1
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4112.1
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.52.23
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.42.84
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5783.14
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA143.2
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.2
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
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.63.96
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64.2
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
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.37.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4397.84
Macronutrients in Top 40 Whole Nuts with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole nuts , sorted by least amount of Iron per 300 calories.
Top 5 whole nuts with least amount of iron per 300 calories are:
- Dried Hickorynuts
- Boiled Breadfruit Seeds
- Pecans nuts
- Dried Brazilnuts
- Dry Roasted Macadamia Nuts