Dried Thyme SpicesSpices, thyme, dried36.22.70.990.250.180230.62NANANA13.43.344.8
Dried Basil SpicesSpices, basil, dried431.750.930.130.085020.50.730.320.320.009169.8638.5
Dried SpearmintSpearmint, dried352.10.550.980.16018.3NANANANA10.5730.7
Dried Marjoram SpicesSpices, marjoram, dried372.60.21.20.43022.31.5NANANA154.6730.5
SpearmintFresh Spearmint2271.660.430.770.12019NANANANA15.57.4827
Dried Dill Weed SpicesSpices, dill weed, dried39.51.720.092NANA022NANANANA5.387.919.3
Cumin SeedCumin Seed Spices26.75.940.410.0470.83011.80.6NANANA2.84.7517.7
Ground TurmericGround Turmeric Spice321.040.590.0270.22021.51.030.140.120.767.283.117.6
ThymeFresh Thyme991.660.460.440.084024.2NANANANA145.517.3
Dill WeedFresh Dill Weed2332.60.140.030.19016.3NANANANA4.98.0515.3
Dried Coriander LeafDried Coriander Leaf Spices361.70.04100.12018.72.6NANANA3.737.8615.2
Ground SavoryGround Savory Spice36.82.171.2NANA025.3NANANANA172.4714
Dried Oregano SpicesSpices, oregano, dried37.71.60.590.230.280261.540.430.720.34163.414
BasilFresh Basil4352.80.181.370.32011.51.30.0870.08706.9613.713.8
Bay Leaf SpicesSpices, bay leaf322.670.730.340.4024NANANANA8.42.4313.7
Dried Chervil SpicesSpices, chervil, dried421.650.07100.76020.7NANANANA4.779.813.5
Celery SeedCelery Seed Spices25.56.450.560.0510.9010.50.17NANANA34.611.5
Anise SeedAnise Seed Spices29.74.70.1700.93015NANANANA4.335.2211
Dried TarragonDried Tarragon Spices342.450.6410.25017NANANANA2.57.711
Fenugreek SeedFenugreek Seed Spices3120.45NANA018NANANANA7.67.1210.4
Ground SageGround Sage Spices31.74.052.230.390.17019.30.54NANANA12.83.378.93
Dried Rosemary SpicesSpices, rosemary, dried30.24.62.230.330.35019.4NANANANA131.478.84
Dried Parsley SpicesSpices, parsley, dried34.21.880.470.640.43017.32.50.140.951.49.149.17.55
PaprikaPaprika Spice35.54.570.760.162.60193.672.380.930.2912.457.5
PeppermintFresh Peppermint1431.340.350.620.099021.3NANANANA11.45.367.26
Chili PowderChili Powder Spices35.55.060.870.192.65017.62.551.520.760.2712.34.776.13
Ground GingerGround Ginger Spices301.270.780.0670.21021.410.530.360.064.22.75.9
Pumpkin Pie SpiceSpices, pumpkin pie spice29.23.71.90.0190.21020.32.27NANANA4.331.75.76
Coriander SeedCoriander Seed Spices33.65.960.33NA0.59018.5NANANANA144.155.48
Fennel SeedFennel Seed Spices294.30.14NA0.49015NANANANA11.54.585.37
Dill SeedDill Seed Spices32.84.770.240.0490.31018NANANANA6.95.245.35
RosemaryFresh Rosemary76.34.472.170.320.34016NANANANA10.82.535.08
Caraway SeedCaraway Seed Spices304.40.190.0450.940150.19NANANA11.45.944.87
White PepperWhite Pepper Spices33.80.720.21NANA023NANANANA8.853.54.83
CardamomCardamom Spices322.150.220.0390.1022NANANANA93.464.5
Ground ClovesGround Cloves Spices36.54.741.440.210.970240.870.390.420.00712.42.184.3
Black PepperBlack Pepper Spices401.30.550.0610.28025.50.250.0920.0960.008104.143.87
SaffronSaffron Spices32.31.90.510.40.24021NANANANA1.263.73.6
Ground CinnamonGround Cinnamon Spices40.50.50.140.0040.018032.60.880.450.420.00821.51.63.37
Ground MaceGround Mace Spices216.820.0170.91010.6NANANANA4.251.42.93
Ground AllspiceGround Allspice Spices383.30.970.0270.87027.4NANANANA8.22.32.7
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.12.54
Red or Cayenne PepperRed or Cayenne Pepper Spice31.45.431.030.212.420183.25NANANA8.553.782.45
Poppy SeedPoppy Seed Spices197.90.860.0525.405.360.570.0550.070.443.73.431.86
Ground Mustard SeedGround Mustard Seed Spices19.77.130.390.751.1705.531.340.0040.570.732.45.131.8
Garlic PowderGarlic Powder Spices30.20.220.0750.0040.0430220.730.0940.0210.622.751.7
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.41.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.41.58
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.81.53
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.71.44
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.11.3
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.31.2
Onion PowderOnion Powder Spices29.30.30.0640.0040.074023.21.940.490.211.134.463.051.14
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.431.07
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.641.07
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.241
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.460.94
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.460.94
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.560.9
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.030.82
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.75
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.71
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.60.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.10.69
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.69
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.360.65
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.650.64
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.70.64
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.880.63
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.880.63
Ground NutmegGround Nutmeg Spices196.94.9400.06709.40.57NANANA3.961.10.58
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.51
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.040.5
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.50.49
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.840.49
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.48
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.47
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.44
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.43
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.170.37
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.37
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.690.33
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.32
Macronutrients in Top 80 Raw Nuts & Spices with the highest Iron content per 100 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 100 calories.
Top 5 raw nuts & spices with most amount of iron per 100 calories are:
- Dried Thyme Spices
- Dried Basil Spices
- Dried Spearmint
- Dried Marjoram Spices
- Fresh Spearmint