Glazed WalnutsNuts, walnuts, glazed10035.73.57NANA047.632NANANA3.68.281.3
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.431.66
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.431.73
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.75
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.81.8
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.421.85
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.86
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.71.97
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA42
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.17
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.22
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.22.43
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.45
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.872.46
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.22.5
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.52.57
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.74112.62
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.78
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.84
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.482.86
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.53.03
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.53.1
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.373.14
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.383.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.43.15
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.43.17
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.543.2
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.33.2
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.83.24
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.63.26
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.6143.34
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.63.4
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.73.43
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.53.45
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46183.5
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.43.52
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.983.57
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.83.7
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72123.74
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.1
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7154.3
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.34.7
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.34.7
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.324.73
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.04
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.55.2
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.45.22
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.35.23
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.25.34
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6175.37
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3145.5
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.56.04
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.46.54
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.636.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15156.86
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66267.03
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.57.2
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.37.52
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29197.63
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277.9
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4177.94
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.138.38
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.512.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.41513
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.314.4
Macronutrients in Top 70 Nuts with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by least amount of Iron per 500 calories.
Top 5 nuts with least amount of iron per 500 calories are:
- Glazed Walnuts
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Oil Roasted Pecans
- Almond paste