Top Nuts High in Iron
About Nuts and Iron
Most nuts are fairly low in iron, but some contain more than others.Some of the highest iron nuts include sesame seeds, hemp seeds, chia seeds, cashews, flaxseeds, pine nut, breadfruit seeds, hazelnut, pistachio and almonds. Other iron rich nuts are lotus seeds, pili nut, pumpkin seeds, walnut, pecan, brazil nut, coconut, coconut cream and chestnut.
We calculated the top nuts for iron by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 19 nuts highest in iron.
Sesame Seeds
In 1 tablespoon, sesame seed
has
1.4mg of
iron, or about
8% of daily values for women and
17% for men.
| Iron | |
|---|---|
|
1.4mg in 1 tablespoon (9.45g) |
5.2mg in
200 Calories (35g) |
|
8%
17%
|
29%
65%
|
Complete nutrition for Sesame Seeds
Hemp Seeds
1 cup of hemp seed
contains
13mg of
iron, or about
71% of daily values for women and
160% for men.
| Iron | |
|---|---|
|
13mg in 1 cup (160g) |
2.9mg in
200 Calories (36g) |
|
71%
160%
|
16%
36%
|
Complete nutrition for Hemp Seeds
Chia Seeds (dried)
In 1 ounce, chia seed
has
2.2mg of
iron, or about
12% of daily values for women and
27% for men.
| Iron | |
|---|---|
|
2.2mg in 1 ounce (28.35g) |
3.2mg in
200 Calories (41g) |
|
12%
27%
|
18%
40%
|
Complete nutrition for Chia Seeds
Cashews
1 ounce of cashew
contains
1.9mg of
iron, or about
11% of daily values for women and
24% for men.
| Iron | |
|---|---|
|
1.9mg in 1 ounce (28.35g) |
2.4mg in
200 Calories (36g) |
|
11%
24%
|
13%
30%
|
Complete nutrition for Cashews
Flaxseeds
In 1 cup, flaxseed
has
9.6mg of
iron, or about
53% of daily values for women and
120% for men.
| Iron | |
|---|---|
|
9.6mg in 1 cup (168g) |
2.1mg in
200 Calories (37g) |
|
53%
120%
|
12%
27%
|
Complete nutrition for Flaxseeds
Pine Nut (dried)
1 cup of pine nut
contains
7.5mg of
iron, or about
41% of daily values for women and
93% for men.
| Iron | |
|---|---|
|
7.5mg in 1 cup (135g) |
1.6mg in
200 Calories (30g) |
|
41%
93%
|
9%
21%
|
Complete nutrition for Pine Nut
Breadfruit Seeds (dried)
In 1 tablespoon, breadfruit seed
has
0.46mg of
iron, or about
3% of daily values for women and
6% for men.
| Iron | |
|---|---|
|
0.46mg in 1 tablespoon (10g) |
2.5mg in
200 Calories (54g) |
|
3%
6%
|
14%
31%
|
Complete nutrition for Breadfruit Seeds
Hazelnut
1 cup of hazelnut
contains
9.9mg of
iron, or about
55% of daily values for women and
120% for men.
| Iron | |
|---|---|
|
9.9mg in 1 cup (226.8g) |
1.4mg in
200 Calories (31g) |
|
55%
120%
|
8%
17%
|
Complete nutrition for Hazelnut
Pistachio
In 1 cup, pistachio
has
5mg of
iron, or about
28% of daily values for women and
62% for men.
| Iron | |
|---|---|
|
5mg in 1 cup (123g) |
1.4mg in
200 Calories (35g) |
|
28%
62%
|
8%
18%
|
Complete nutrition for Pistachio
Almonds
1 cup of almond
contains
5.3mg of
iron, or about
29% of daily values for women and
66% for men.
| Iron | |
|---|---|
|
5.3mg in 1 cup (143g) |
1.3mg in
200 Calories (35g) |
|
29%
66%
|
7%
16%
|
Complete nutrition for Almonds
Lotus Seeds (dried)
In 1 cup, lotus seed
has
1.1mg of
iron, or about
6% of daily values for women and
14% for men.
| Iron | |
|---|---|
|
1.1mg in 1 cup (32g) |
2.1mg in
200 Calories (60g) |
|
6%
14%
|
12%
27%
|
Complete nutrition for Lotus Seeds
Pili Nut (dried)
1 cup of pili nut
contains
4.2mg of
iron, or about
24% of daily values for women and
53% for men.
| Iron | |
|---|---|
|
4.2mg in 1 cup (120g) |
0.98mg in
200 Calories (28g) |
|
24%
53%
|
5%
12%
|
Complete nutrition for Pili Nut
Pumpkin Seeds
In 1 cup, pumpkin seed
has
2.1mg of
iron, or about
12% of daily values for women and
26% for men.
| Iron | |
|---|---|
|
2.1mg in 1 cup (64g) |
1.5mg in
200 Calories (45g) |
|
12%
26%
|
8%
19%
|
Complete nutrition for Pumpkin Seeds
Walnut
1 cup of walnut
contains
3.4mg of
iron, or about
19% of daily values for women and
43% for men.
| Iron | |
|---|---|
|
3.4mg in 1 cup (117g) |
0.89mg in
200 Calories (31g) |
|
19%
43%
|
5%
11%
|
Complete nutrition for Walnut
Pecan
In 1 cup, pecan
has
2.8mg of
iron, or about
15% of daily values for women and
34% for men.
| Iron | |
|---|---|
|
2.8mg in 1 cup (109g) |
0.73mg in
200 Calories (29g) |
|
15%
34%
|
4%
9%
|
Complete nutrition for Pecan
Brazil Nut (dried)
1 cup of brazil nut
contains
3.2mg of
iron, or about
18% of daily values for women and
40% for men.
| Iron | |
|---|---|
|
3.2mg in 1 cup (133g) |
0.74mg in
200 Calories (30g) |
|
18%
40%
|
4%
9%
|
Complete nutrition for Brazil Nut
Coconut
In 1 cup, coconut
has
1.9mg of
iron, or about
11% of daily values for women and
24% for men.
| Iron | |
|---|---|
|
1.9mg in 1 cup (80g) |
1.4mg in
200 Calories (56g) |
|
11%
24%
|
8%
17%
|
Complete nutrition for Coconut
Coconut Cream
1 cup of coconut cream
contains
5.5mg of
iron, or about
30% of daily values for women and
68% for men.
| Iron | |
|---|---|
|
5.5mg in 1 cup (240g) |
1.4mg in
200 Calories (61g) |
|
30%
68%
|
8%
17%
|
Complete nutrition for Coconut Cream
Chestnut
In 1 cup, chestnut
has
1.3mg of
iron, or about
7% of daily values for women and
16% for men.
| Iron | |
|---|---|
|
1.3mg in 1 cup (143g) |
0.74mg in
200 Calories (82g) |
|
7%
16%
|
4%
9%
|
Complete nutrition for Chestnut