Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.231.87
Lotus SeedsRaw Lotus Seeds1771.050.170.0540.57034.3NANANANANA8.21.9
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.82
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.332.8
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.88
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.23
Coconut MilkRaw Coconut Milk45647.34200.520116.63NANANA4.374.543.25
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
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
Ground NutmegGround Nutmeg Spices10427251.500.690985.93NANANA41.311.66.03
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2236.07
BasilFresh Basil45.61.270.0810.630.1405.260.60.040.0403.186.256.3
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.76.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.46.7
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.47
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Onion PowderOnion Powder Spices6772.060.430.030.50157133.31.457.683020.77.74
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.79.33
PeppermintFresh Peppermint1391.870.490.860.14029.5NANANANA167.4410
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
Garlic PowderGarlic Powder Spices6571.450.490.0240.2801444.820.620.144.07183311.2
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.612.6
Dill WeedFresh Dill Weed85.32.220.120.0260.16014NANANANA4.176.8713
RosemaryFresh Rosemary26011.65.630.820.89041NANANANA286.5713
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
Ground AllspiceGround Allspice Spices52217.25.060.144.540143NANANANA431214
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.214.4
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.33315.3
Red or Cayenne PepperRed or Cayenne Pepper Spice63134.36.471.315.3011220.5NANANA542415.5
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.615.8
Ground CinnamonGround Cinnamon Spices4902.460.680.0220.08701604.32.22.060.041057.916.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126017.5
Ground Mustard SeedGround Mustard Seed Spices1008723.957.5311.8055.713.50.045.77.3224.251.818.3
Black PepperBlack Pepper Spices4986.472.760.31.3801271.270.460.480.0450.220.619.3
Poppy SeedPoppy Seed Spices104282.58.960.54560565.930.580.734.6238.735.719.4
SaffronSaffron Spices61511.63.152.461.50130NANANANA7.7422.722
Ground ClovesGround Cloves Spices54425.87.841.165.2701304.722.122.260.0467.31223.5
SpearmintFresh Spearmint87.31.450.380.670.11016.7NANANANA13.56.5323.6
Ground MaceGround Mace Spices94364.3190.168.550100NANANANA4013.327.6
CardamomCardamom Spices61713.31.350.240.620136NANANANA55.621.427.7
White PepperWhite Pepper Spices5874.21.24NANA0136NANANANA5220.628.4
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43529
Caraway SeedCaraway Seed Spices661291.230.36.20991.27NANANA75.439.232.2
Coriander SeedCoriander Seed Spices59135.31.96NA3.470109NANANANA8324.532.4
Dill SeedDill Seed Spices605291.450.31.90109NANANANA4231.732.4
Chili PowderChili Powder Spices56028.34.91.061509914.38.54.251.56926.734.3
ThymeFresh Thyme2003.330.930.890.17048.5NANANANA27.81134.6
Fennel SeedFennel Seed Spices68529.50.95NA3.350104NANANANA7931.436.8
Pumpkin Pie SpiceSpices, pumpkin pie spice67925130.131.4013715.4NANANA29.411.439
Ground GingerGround Ginger Spices6658.45.160.441.401426.733.532.420.4281839.3
PaprikaPaprika Spice56025.64.250.914.5010720.513.35.21.669.32842
Dried Parsley SpicesSpices, parsley, dried579112.733.722.48010014.40.835.488.1535343.7
Ground SageGround Sage Spices62525.3142.441.0501213.4NANANA802156
Dried Rosemary SpicesSpices, rosemary, dried65730.214.62.142.30127NANANANA84.59.758
Dried Chervil SpicesSpices, chervil, dried4707.740.3403.57097NANANANA22.44663.4
Dried TarragonDried Tarragon Spices58514.43.735.861.470100NANANANA14.74564
Fenugreek SeedFenugreek Seed Spices64112.72.9NANA0116NANANANA4945.666.5
Dried Oregano SpicesSpices, oregano, dried5268.53.081.231.501378.12.243.771.884.31873
Anise SeedAnise Seed Spices66931.61.1606.25099NANANANA293573.3
Ground SavoryGround Savory Spice54011.76.47NANA0136NANANANA9113.475
Dried Coriander LeafDried Coriander Leaf Spices5549.50.2300.65010314.4NANANA20.643.584.3
Bay Leaf SpicesSpices, bay leaf62116.64.522.12.460149NANANANA521585.3
Celery SeedCelery Seed Spices778504.350.470821.33NANANA23.43689
Dried Dill Weed SpicesSpices, dill weed, dried5028.650.46NANA0111NANANANA2739.697
Ground TurmericGround Turmeric Spice6196.453.650.171.3301336.370.890.754.724519.2109
Cumin SeedCumin Seed Spices744443.050.356.16087.84.47NANANA2135.3132
Dried Marjoram SpicesSpices, marjoram, dried538141.056.42.3301208.1NANANA8025164
Dried SpearmintSpearmint, dried566123.135.540.890103NANANANA5939.6174
Dried Basil SpicesSpices, basil, dried4628.084.30.60.390953.41.51.50.047545.6178
Dried Thyme SpicesSpices, thyme, dried54814.75.41.370.9901273.4NANANA73.418245
Macronutrients in Top 80 Raw Nuts & Spices with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in raw nuts & spices , sorted by least amount of Iron per 7 ounces.
Top 5 raw nuts & spices with least amount of iron per 7 ounces are:
- Coconut Water (liquid From Coconuts)
- Peeled Raw European Chestnuts
- Raw Lotus Seeds
- Raw European Chestnuts
- Raw Chinese Chestnuts