Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6130
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.729.3
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43529
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.717.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126017.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.216
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.715.4
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.33315.3
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.214.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233413.5
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.612.6
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.412
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.412
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342711
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.210.4
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.79.33
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7308.7
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.38.18
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.88
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.47.54
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.67.4
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721427.3
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.47
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.93
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.56.73
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.46.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.56.67
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.76.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.5376.57
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
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.56.5
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2236.07
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.7195.56
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.55.26
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.34.9
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.34.9
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.44.82
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.64.82
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.944.74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.74.72
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.54.54
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)655696100.75013NANANANA4.377.24.52
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.24.2
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3991.60.230.040.37089.6NANANANANA5.94.17
Boiled European ChestnutsBoiled and Steamed European Chestnuts2602.740.520.120.97055NANANANANA3.973.43
Coconut MilkRaw Coconut Milk45647.34200.520116.63NANANA4.374.543.25
Almond pasteNuts, almond paste909555.20.391109572NANANA9.53183.18
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.23
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted4742.360.350.060.550104NANANANANA8.92.98
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.88
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.332.8
Glazed WalnutsNuts, walnuts, glazed992717.1NANA09463.8NANANA7.1416.42.56
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.82
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3041.50.220.0380.35066.8NANANANANA5.71.92
Lotus SeedsRaw Lotus Seeds1771.050.170.0540.57034.3NANANANANA8.21.9
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.231.87
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.31.8
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.31.8
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 46226.72.22.327.6605856.5253102.21.151.73
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40141.336.6NA0.45011NANANANANA3.21.6
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt9118911.25.4336.303131.710.613.37.701.531.6
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat441231.671.785.8706233.5NANANA2.981.151.45
Russian Salad DressingSalad dressing, russian dressing704524.743.4526063.335NANANA1.41.371.2
Sesame Salad DressingRegular Sesame Seed Salad Dressing87989.712.33.974601716.5NANANA26.151.2
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.51.2
Fat-free French Salad DressingSalad dressing, french dressing, fat-free2620.540.0730.0360.083063.832.6109.3114.370.41.15
Olive OilSalad or Cooking Olive Oil175419827.41.519.4000NANANA001.1
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1110.380.0560.010.089025NANANANANA1.631.05
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie45025.83.71.7513053.651.4NANANA00.790.79
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed1742196189731.300.77NANANANANA0.730.67
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular83177.5125.739.8037.334.612.2137.944.761.730.64
Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter175419817401.66000NANANA000.58
Tofu MayonnaiseMayonnaise made with Tofu639635.84.052906.071.7NANANA2.2120.54
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular476425.852.9518.302421.411.58.81.0500.810.52
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat20213.31.650.915.502018107.031.1300.770.5
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol136515421.49.8680.500.60.6NANANA000.46
Cottonseed Oil French Salad DressingHome Recipe of French Salad Dressing with Cottonseed Oil125213936NANA06.75NANANANA00.20.4
Home Recipe French Salad DressingSalad dressing, french, home recipe1252139253.776306.75NANANANA00.20.4
Spray-style Salad DressingAssorted Flavors Spray-style Salad Dressing32721.33.26NANA03328.4NANANA0.60.320.36
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil175419828.50.8664.8000NANANA000.26
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie39739.75.72.720.2013.33.85NANANA0.40.60.26
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light314202.941.39.87032.513.2NANANA01.30.24
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing1270000031.413.5NANANA3.970.40.2
Rice Bran OilOil, rice bran1754198393.1866.3000NANANA000.14
Composite Household Vegetable ShorteningShortening, vegetable, household, composite175419849.63.7452000NANANA000.14
Coconut OilOil, coconut17701971640.0383.34000NANANA000.099
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic1786198305.9111000NANANA000.099
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic175419829.52.47101000NANANA000.099
Soybean OilSalad or Cooking Soybean Oil17541983113.5101000NANANA000.099
Macronutrients in Top 100 Nuts & Oils with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all nuts & oils , sorted by most amount of Iron per 7 ounces.
Top 5 nuts & oils with most amount of iron per 7 ounces are:
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Sesame Butter from Roasted Kernels
- Dried Pumpkin And Squash Seed Kernels