HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.431.66
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
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
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
Ground NutmegGround Nutmeg Spices9534.624.700.330472.85NANANA205.562.9
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.383.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.43.15
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
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
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.983.57
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
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.04
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.25.34
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6175.37
Onion PowderOnion Powder Spices1471.520.320.0220.3701169.722.451.075.6722.315.35.7
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
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.57.2
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
Garlic PowderGarlic Powder Spices1511.10.380.0180.2201103.670.470.113.113.6258.53
Ground Mustard SeedGround Mustard Seed Spices9835.71.963.735.83027.66.70.022.833.631225.79.06
Poppy SeedPoppy Seed Spices9539.64.30.2627026.82.850.280.352.218.6179.3
Red or Cayenne PepperRed or Cayenne Pepper Spice157275.131.041208916.3NANANA42.81912.3
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.512.7
Ground AllspiceGround Allspice Spices19016.54.850.134.350137NANANANA4111.613.4
Ground MaceGround Mace Spices10534100.0844.54053NANANANA21.37.0614.6
Ground CinnamonGround Cinnamon Spices2022.50.70.0220.08901634.42.252.10.041078.0817
SaffronSaffron Spices1619.442.5621.20105NANANANA6.318.418
Black PepperBlack Pepper Spices1996.52.770.31.401271.270.460.480.0450.420.719.3
Ground ClovesGround Cloves Spices18223.77.21.074.8501204.341.952.10.036621121.6
CardamomCardamom Spices16110.81.10.190.50110NANANANA4517.322.5
White PepperWhite Pepper Spices1693.61.06NANA0116NANANANA44.317.624
Caraway SeedCaraway Seed Spices150220.930.234.70750.96NANANA5729.724.4
RosemaryFresh Rosemary38222.4111.61.7079NANANANA5412.625.4
Dill SeedDill Seed Spices164241.20.251.57090NANANANA34.62626.8
Fennel SeedFennel Seed Spices14521.60.7NA2.45075.8NANANANA57.72327
Coriander SeedCoriander Seed Spices168301.66NA2.94092NANANANA70.320.827.4
Pumpkin Pie SpiceSpices, pumpkin pie spice14618.49.550.0951.05010111.3NANANA21.68.4229
Ground GingerGround Ginger Spices1496.333.880.331.0501075.062.661.820.32113.429.6
Chili PowderChili Powder Spices17725.34.370.9513.308812.77.63.81.3561.72430.7
PeppermintFresh Peppermint7146.71.763.10.490106NANANANA5726.836.3
PaprikaPaprika Spice177233.80.81309618.3124.661.44622537.5
Dried Parsley SpicesSpices, parsley, dried1719.42.363.22.14086.712.40.724.73745.745.637.7
Dried Rosemary SpicesSpices, rosemary, dried15123111.631.75097NANANANA64.47.3744
Ground SageGround Sage Spices15920.2111.950.840962.7NANANA641744.6
Fenugreek SeedFenugreek Seed Spices1559.922.26NANA090NANANANA3835.652
Dried TarragonDried Tarragon Spices16912.33.251.26085NANANANA12.538.654.7
Anise SeedAnise Seed Spices14823.60.8704.67074.2NANANANA21.72655
Celery SeedCelery Seed Spices12832.22.80.264.5052.70.85NANANA152357.3
Dried Chervil SpicesSpices, chervil, dried2118.230.3603.80104NANANANA244967.4
Bay Leaf SpicesSpices, bay leaf16013.43.641.6820120NANANANA421268.7
BasilFresh Basil2174140.896.871.6057.66.520.430.43034.868.569
Dried Oregano SpicesSpices, oregano, dried1898.082.931.171.401307.72.133.61.7801769.4
Ground SavoryGround Savory Spice184116NANA0126NANANANA8412.469.6
Dried Coriander LeafDried Coriander Leaf Spices1798.570.2100.5909313NANANA18.639.376
Dill WeedFresh Dill Weed1163130.70.150.95081.6NANANANA24.440.276.6
ThymeFresh Thyme4958.32.32.20.420121NANANANA69.327.586.4
Ground TurmericGround Turmeric Spice1605.22.950.131.0801085.140.720.613.836.415.588
Cumin SeedCumin Seed Spices13329.72.050.234.140593NANANA1423.788.5
Dried Dill Weed SpicesSpices, dill weed, dried1988.60.46NANA0110NANANANA2739.496
SpearmintFresh Spearmint11368.32.173.840.61096NANANANA77.337.4135
Dried Marjoram SpicesSpices, marjoram, dried185130.985.962.1701127.55NANANA74.423.4153
Dried SpearmintSpearmint, dried17510.62.774.90.78091NANANANA52.335153
Dried Basil SpicesSpices, basil, dried2158.734.630.640.4301023.671.61.60.0438149.3193
Dried Thyme SpicesSpices, thyme, dried18113.54.951.250.9101163.1NANANA6716.5224
Macronutrients in Top 80 Raw Nuts & Spices with the lowest Iron content per 500 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 500 calories.
Top 5 raw nuts & spices with least amount of iron per 500 calories are:
- Dried Hickorynuts
- Packaged Sweetened Coconut Meat Flakes
- Pecans nuts
- Dried Brazilnuts
- Dried Beechnuts