Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.29
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts560.190.0280.0050.045012.6NANANANANA0.820.53
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.30.6
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)2022118.4NA0.2305.6NANANANANA1.60.81
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.20.9
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.170.91
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.94
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.95
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1530.760.110.0190.18033.6NANANANANA2.880.97
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.421
Glazed WalnutsNuts, walnuts, glazed50035.73.57NANA047.632NANANA3.68.281.3
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.21.4
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.45
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2391.20.180.030.28052.4NANANANANA4.51.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.131.5
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.891.6
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.31.64
Boiled European ChestnutsBoiled and Steamed European Chestnuts1311.380.260.0580.49027.8NANANANANA21.73
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.972.1
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.72.12
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.632.28
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.822.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.42.38
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA52.4
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.32.43
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.22.46
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.22.47
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.82.65
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.52.8
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.63.06
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.43.28
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)19721.319NA0.2302.8NANANANANA2.023.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.73.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.63.3
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.883.32
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.33.36
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.253.38
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.33.4
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.5
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA113.53
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.68
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.73
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.33.8
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.3214.03
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.12
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.4154.38
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.03
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85.25
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.75.53
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.36
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3176.05
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.36
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.26.8
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.37.3
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.57.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA17177.8
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.67.95
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5308.07
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.28.8
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3178.95
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.714.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA141714.8
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.815
Macronutrients in Top 70 Nuts with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by least amount of Iron per 100 grams.
Top 5 nuts with least amount of iron per 100 grams are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Boiled Breadfruit Seeds
- Frozen Coconut Milk
- Roasted Breadfruit Seeds