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