Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1110.380.0560.010.089025NANANANANA1.631.05
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.51.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40141.336.6NA0.45011NANANANANA3.21.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.31.8
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.31.8
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.231.87
Lotus SeedsRaw Lotus Seeds1771.050.170.0540.57034.3NANANANANA8.21.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3041.50.220.0380.35066.8NANANANANA5.71.92
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.82
Glazed WalnutsNuts, walnuts, glazed992717.1NANA09463.8NANANA7.1416.42.56
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.332.8
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.88
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted4742.360.350.060.550104NANANANANA8.92.98
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.23
Almond pasteNuts, almond paste909555.20.391109572NANANA9.53183.18
Coconut MilkRaw Coconut Milk45647.34200.520116.63NANANA4.374.543.25
Boiled European ChestnutsBoiled and Steamed European Chestnuts2602.740.520.120.97055NANANANANA3.973.43
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3991.60.230.040.37089.6NANANANANA5.94.17
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.24.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)655696100.75013NANANANA4.377.24.52
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.54.54
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.74.72
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.944.74
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.44.82
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.64.82
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.34.9
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.34.9
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.55.26
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.7195.56
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2236.07
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.56.5
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)39142.337.5NA0.4605.58NANANANANA46.55
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.6522276.55
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.5376.57
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.76.6
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.56.67
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.46.7
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.56.73
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.93
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.47
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721427.3
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.67.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.47.54
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.88
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.38.18
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7308.7
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.79.33
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.210.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342711
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.412
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.412
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.612.6
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233413.5
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.214.4
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.33315.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.715.4
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.216
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126017.5
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.717.8
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43529
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.729.3
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6130
Macronutrients in Top 70 Nuts with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by least amount of Iron per 7 ounces.
Top 5 nuts with least amount of iron per 7 ounces are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Frozen Coconut Milk
- Roasted Breadfruit Seeds