Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

Sesame FlourHigh fat Sesame Flour0.570.510.052.540.03000NANA5.9

Roasted Sesame SeedsRoasted Whole Sesame Seeds00.140.040.810.14000NANA17

Whole Sesame SeedsDried Whole Sesame Seeds00.140.040.790.140000.04017

Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.0100.320.0100.510NANA7.1

ChiaDried Chia SeedsNA0.130.041.8NA00.33NA0.1NA10

Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.050.030.890.0300.3400.391.310

Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.17012.600015.8

TahiniSesame Butter from Roasted Kernels0.50.210.080.920.030000.04016

Hemp SeedsHulled Hemp Seeds0.180.230.051.660.11NA0.09NA0.15NA20

Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.010.030.770.0200.3100.10.789.93

Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels0.530.210.080.960.030000.04017

Boiled European ChestnutsBoiled and Steamed European Chestnuts0.760.110.080.560.180200NANA29

Watermelon Seed KernelsDried Watermelon Seed Kernels00.030.030.640.02000NANA10

Cashew NutsRaw Cashew Nuts00.080.010.190.0800.0900.166.174.52

Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.050.050.680.1300.230NANA38

FlaxseedSeeds, flaxseed00.310.030.580.0900.1100.060.8116

Lotus SeedsRaw Lotus Seeds1.120.190.050.480.19000NANA31

Roasted CashewsDry Roasted Cashew Nuts00.040.040.240.050000.166.0512

Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted20.22NA0.350.210140NANA29

Oil Roasted CashewsOil Roasted Cashew Nuts00.060.040.30.0600.0500.1664.3

Sesame Seed KernelsDried Hulled Sesame Seed Kernels0.480.110.010.920.060000.27018

Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1.80.220.110.970.180170NANA30

Japanese ChestnutsRaw Japanese Chestnuts1.30.220.110.970.180170NANA30.5

Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1.10.220.110.970.180170NANA30

Sunflower SeedsDried Sunflower Seed Kernels0.510.250.061.430.2300.2406.02039

Cashew ButterPlain Cashew Butter no Salt00.050.030.270.04000NANA11.6

Pine NutsDried Pine Nuts0.150.050.030.650.0100.1201.485.05

HazelnutsNuts, hazelnuts or filberts0.160.10.020.290.090102.42.2618

Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds0.670.010.010.060.0100.070NANA2

Coconut MilkRaw Coconut Milk00.0100.330.0101.200.070.046.96

Roasted PistachiosDry Roasted Pistachio Nuts2.270.120.040.240.200.5200.382.38.9

Pistachio NutsRaw Pistachio Nuts4.640.160.030.230.30100.51NA9.1

Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0100.270.0100.850NANA6.97

CoconutRaw Coconut Meat00.020.010.150.0200.9300.070.067.35

Roasted HazelnutsDry Roasted Hazelnuts Or Filberts0.460.050.020.320.100.5902.37NA13.6

Sunflower Seed ButterSunflower Seed Butter no SaltNA0.010.031.10.0900.4403.7NA38

Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.020.041.20.1400.2404.50.4640.7

Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.10.020.230.1804.10NANA30

AlmondsNuts, almonds00.040.20.630.020004.4307.6

Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.080.10.230.18040NANA29

Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts4.580.070.080.360.180160NANA30

Dried Chinese ChestnutsNuts, chestnuts, chinese, dried4.40.070.080.360.180160NANA30

Chinese ChestnutsRaw Chinese Chestnuts4.460.070.080.360.180160NANA30

Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.060.040.630.180160NANA30

Roasted AlmondsDry Roasted Almonds00.010.20.610.02000409.2

Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.020.130.60.020004.2804.45

Toasted Dried CoconutToasted Dried Coconut Meat00.010.020.10.0500.250NANA1.52

Plain Almond ButterPlain Almond Butter no Salt00.010.150.510.020003.9408.63

Blanched AlmondsNuts, almonds, blanched00.030.120.590.020004.0308.3

Blanched HazelnutsBlanched Hazelnuts Or Filberts0.320.080.020.250.0900.3202.8NA12

Macadamia NutsRaw Macadamia Nuts00.170.020.340.0400.1700.08NA1.53

Dried CoconutDried Coconut Meat00.010.020.090.0500.2300.070.051.36

Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.010.020.090.0400.220NANA1.3

Dried PilinutsNuts, pilinuts, dried0.280.130.010.070.0200.08NANANA8.35

Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.040.70.0200.320NANA9.22

Peeled European ChestnutsPeeled Raw European Chestnuts0.510.070.010.560.18020.50NANA29.6

Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.080.550.180200NANA29

WalnutsEnglish Walnuts0.150.050.020.170.0800.200.110.4115

Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted7.250.20.123.580.203.670NANA28.5

Dried BeechnutsNuts, beechnuts, dried00.050.060.150.1202.7NANANA19.6

Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.0100.330.0200.550NANA6.93

Roasted PecansDry Roasted Pecans0.990.060.020.160.0300.100.18NA2.25

Roasted European ChestnutsNuts, chestnuts, european, roasted0.410.10.070.550.2010.600.23.228.6

Roasted Macadamia NutsDry Roasted Macadamia Nuts00.10.010.320.0500.100.0801.4

BrazilnutsDried Brazilnuts00.090.010.050.0200.1100.8603.34

PecansPecans nuts0.430.10.020.170.0300.1600.20.513.2

Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled7.140.170.13.160.1803.630NANA29

Almond pasteNuts, almond paste00.020.090.310.0100.0202.96016

Oil Roasted PecansNuts, pecans, oil roasted, without salt added0.70.070.020.170.0300.100.35NA2.1

Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes0000.150.01000000.66

HickorynutsDried Hickorynuts1.070.130.020.140.0300.30NANA6.1

Glazed WalnutsNuts, walnuts, glazedNANANANANANA0NANANANA

Vitamins in Top 70 Nuts with the highest Iron content per 100 kcal

In the above table you can find and compare the amount of vitamins in all nuts , sorted by Max Amount of Iron per 100 Calories.

Top 5 nuts with max amount of iron per 100 Calories are:

High fat Sesame Flour
Roasted Whole Sesame Seeds
Dried Whole Sesame Seeds
Canned Coconut Milk
Dried Chia Seeds