Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.314.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.41513
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.512.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.138.38
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4177.94
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277.9
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29197.63
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.37.52
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.57.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66267.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15156.86
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.636.6
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.46.54
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.56.04
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3145.5
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6175.37
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.25.34
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.35.23
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.45.22
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.55.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.04
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.324.73
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.34.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.34.7
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.5
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7154.3
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.1
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72123.74
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.83.7
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.983.57
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.43.52
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46183.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.53.45
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.73.43
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.63.4
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.6143.34
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.63.26
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.83.24
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.33.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.543.2
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.43.17
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.43.15
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.383.15
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.373.14
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.53.1
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.53.03
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.482.86
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.84
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.78
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.74112.62
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.52.57
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.22.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.872.46
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.45
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.22.43
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.22
Fat-free French Salad DressingSalad dressing, french dressing, fat-free3791.020.140.0680.16012262.31917.7218.330.762.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.17
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA42
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.71.97
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 215292.362.58.3063612733.702.361.241.87
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.86
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.421.85
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.81.8
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.75
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.431.73
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.431.66
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat225261.926.66070.338NANANA3.381.31.64
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Sweet and Sour Salad DressingSalad dressing, sweet and sour333300000123123NANANA03.331.33
Glazed WalnutsNuts, walnuts, glazed10035.73.57NANA047.632NANANA3.68.281.3
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat49032.74.12.2513.60494524.817.42.801.91.23
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie22028.64.121.9514.6059.557NANANA00.880.88
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt109496.1532001717.45.847.34.2400.840.87
Russian Salad DressingSalad dressing, russian dressing141373.372.4518.404525NANANA0.990.970.85
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing7810000012353NANANA15.61.560.78
Sesame Salad DressingRegular Sesame Seed Salad Dressing1135172.262609.79.4NANANA1.133.50.68
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing30332.64.98NANA050.343.3NANANA0.910.480.55
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular208446.143.119.3025.322.4129.231.100.850.54
Tofu MayonnaiseMayonnaise made with Tofu15549.44.543.1722.604.751.3NANANA1.79.240.42
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular11946.67.273.4424022.420.87.347.834.772.861.040.38
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light31631.64.72.115.705221NANANA02.060.38
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie250507.23.425.5016.84.85NANANA0.50.750.33
Olive OilSalad or Cooking Olive Oil56.656.67.80.435.52000NANANA000.32
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed5756.45.1528900.22NANANANANA0.210.19
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol72.756.57.843.629.500.220.22NANANA000.17
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter56.656.649.500.47000NANANA000.16
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil79.255.614.4NANA02.7NANANANA00.0790.16
Home Recipe French Salad DressingSalad dressing, french, home recipe79.255.6101.52502.7NANANANA00.0790.16
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil56.656.68.130.2418.5000NANANA000.074
Rice Bran OilOil, rice bran56.656.6110.919000NANANA000.04
Composite Household Vegetable ShorteningShortening, vegetable, household, composite56.656.5141.0715000NANANA000.04
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic56.656.68.40.728.8000NANANA000.028
Soybean OilSalad or Cooking Soybean Oil56.656.68.853.8429000NANANA000.028
Coconut OilOil, coconut5655.546.20.0110.94000NANANA000.028
Macronutrients in Top 100 Nuts & Oils with the highest Iron content per 500 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 500 calories.
Top 5 nuts & oils with most amount of iron per 500 calories are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Canned Coconut Milk
- Dried Chia Seeds