Iron in Nuts and Seeds

Iron in Nuts and Seeds

Food Serving Iron (mg)
Acorns, Dried 1 oz 0.29
Acorns, Raw 1 oz 0.22
Almond Butter 1 tbsp 0.59
Almond Paste 1 oz 0.45
Almonds, Blanched 1 oz 1.06
Almonds, Dry Roasted 1 oz 1.26
Almonds, Honey Roasted 1 oz 0.79
Almonds, Oil Roasted 1 oz 1.03
Beechnuts, Dried 1 oz 0.7
Brazilnuts, Dried 1 oz 0.69
Breadfruit Seeds, Boiled 1 oz 0.17
Breadfruit Seeds, Roasted 1 oz 0.26
Breadnuttree Seeds, Dried 1 oz 1.29
Breadnuttree Seeds, Raw 1 oz 0.59
Butternuts, Dried 1 oz 1.13
Cashew Butter, Plain 1 tbsp 0.8
Cashew Nuts, Dry Roasted 1 oz 1.68
Cashew Nuts, Oil Roasted 1 oz 1.72
Chestnuts (European), Roasted 1 oz 0.25
Coconut Meat, Dried 1 oz 0.96
Coconut Meat, Raw 1 cup 1.94
Coconut Milk, Canned 1 cup 7.46
Coconut Milk, Raw 1 cup 3.94
Coconut Water 1 cup 0.7
Ginkgo Nuts, Canned 1 oz 0.08
Ginkgo Nuts, Dried 1 oz 0.45
Ginkgo Nuts, Raw 1 oz 0.28
Hazelnuts (Filberts), Blanched 1 oz 0.94
Hazelnuts (Filberts), Dry Roasted 1 oz 1.24
Hickorynuts, Dried 1 oz 0.59
Lotus Seeds, Dried 1 oz 0.99
Lotus Seeds, Raw 1 oz 0.27
Macadamia Nuts, Dry Roasted 1 oz 0.74
Macadamia Nuts, Raw 1 oz 1.03
Pine Nuts, Dried 1 oz 1.55
Pecans 1 oz 0.72
Pecans, Dry Roasted 1 oz 0.79
Pecans, Oil Roasted 1 oz 0.69
Pistachios, Dry Roasted 1 oz 1.18
Pistachios, Raw 1 oz 1.16
Pumpkin Seed Kernels, Roasted 1 oz 4.18
Sesame Butter (Tahini) 1 tbsp 1.34
Sesame Seed Kernels, Dried 1 cup 9.54
Sesame Seed Kernels, Toasted 1 oz 2.18
Sesame Seeds, Whole, Dried 1 cup 20.95
Sesame Seeds, Whole, Toasted 1 oz 4.18
Sunflower Seed Butter 1 tbsp 0.76
Sunflower Seed Kernels, Dried 1 oz 1.49
Sunflower Seed Kernels, Dry Roasted 1 oz 1.06
Sunflower Seed Kernels, Oil Roasted 1 oz 1.2
Sunflower Seed Kernels, Toasted 1 oz 1.91
Walnuts, Black, Dried 1 oz 0.88
Walnuts, English 1 oz 0.83
Watermelon Seed Kernels, Dried 1 oz 2.04