Welcome to the nutritional iron content in 16 different types of almonds, ranging from 41.38 mg to 0.59 mg per 100g. The basic type of almonds is Nuts, almonds, where the amount of iron in 100g is 3.71 mg. 3.71 mg of iron per 100g, from Nuts, almonds corresponds to 27% of the iron RDA. For a typical serving size of 1.000 cup, whole (or 143.00 g) the amount of Iron is 5.31 mg. This corresponds to an RDA percentage of 38%.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top ten almonds products high in iron
Below is a summary list for the top ten almonds items ranked by the amount or level of iron in 100g.
1. Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds : 41.38mg (296%RDA)
2. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds : 33.80mg (241%RDA)
3. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Nutty Clusters & Almonds : 8.19mg (59%RDA)
4. Nuts, almonds, oil roasted, with salt added, smoke flavor : 3.86mg (28%RDA)
5. Nuts, almonds, dry roasted, without salt added : 3.73mg (27%RDA)
6. Nuts, almonds, dry roasted, with salt added : 3.73mg (27%RDA)
7. Nuts, almonds : 3.71mg (27%RDA)
8. Nuts, almonds, oil roasted, without salt added : 3.68mg (26%RDA)
9. Nuts, almonds, oil roasted, with salt added : 3.68mg (26%RDA)
10. Nuts, almonds, oil roasted, lightly salted : 3.68mg (26%RDA)
Following on from the ten top almonds items or products containing iron we have a more comprehensive break down of Nuts, almonds, and the highest item containing iron which is Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 16 types of almonds.
At the bottom of the page is the full list for the 16 different types of almonds based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in almonds.
Nuts, almonds - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Nuts, almonds should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 579.00 kcal (29% RDA), the amount of Protein is 21.15 g (38% RDA), the amount of Total Fat is 49.93 g (77% RDA) and the amount of Carbohydrate is 21.55 g (17% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in almonds.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Nuts, almonds has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Nuts, almonds; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.
Amount of iron per 100 Calories
100 calories of nuts, almonds is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1.000 cup, whole (or 143.00 g)
For the food Nuts, almonds the typical serving size is 1.000 cup, whole (or 143.00 g) which contains 5.31 mg of Iron. The iron percentage of the recommended daily value for this serving is 38 %.
To give 100% of the RDA, 2.6 servings of the typical serving size 1.000 cup, whole (or 143.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 827.97 kcal, the Protein content is 30.24 g, the Total Fat content is 71.4 g and the Carbohydrate content is 30.82 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.
Macronutrients in Nuts, almonds
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup, whole or 143.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 104.9 (kcal).The total calories from carbohydrate is 125.4 (kcal).
Milligrams of iron in almonds (per 100g)
This list of 16 types of almonds, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds through to Candies, nougat, with almonds where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in almonds.
The list below gives the total iron content in the 16 items from the general description 'almonds' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 16 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for almonds based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for almonds ranked by the amount of iron per 100g is shown below in the almonds calories chart. 
Average Content for almonds
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of almonds, based on the list below of 16 different items under the general description of almonds, is 7.70 mg of iron. This average value corresponds to 55 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 530.88 kcal, the average amount of Protein is 15.19 g, the average amount of Total Fat is 36.81 g and the average amount of Carbohydrate is g.
Median Amount
The median value of Iron is found in Nuts, almonds, oil roasted, without salt added which in 100g contains 3.68 mg of Iron. This corresponds to 26 % of the recommended daily allowance. For this serving the amount of Energy is 607.00 kcal, the amount of Protein is 21.23 g, the amount of Total Fat is 55.17 g and the amount of Carbohydrate is 17.68 g.
Highest iron Content per 100g
Using the list below for the 16 different almonds nutrition entries in our database, the highest amount of iron is found in Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds which contains 41.38 mg of iron per 100g. The associated percentage of RDA is 296 %. For this 100g serving the Energy content is 379.00 kcal, the Protein content is 7.80 g, the Total Fat content is 4.88 g, the Carbohydrate content is 77.26 g. 
The lowest amount of iron in 100g is in Candies, nougat, with almonds which contains 0.59 mg. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Energy is 398.00 kcal, the amount of Protein is 3.33 g, the amount of Total Fat is 1.67 g, the amount of Carbohydrate is 92.39 g.
The difference between the highest and lowest values gives a iron range of 40.79 mg per 100g. The range for the other nutrients are as follows; 19 kcal for Energy, 4.47 g for Protein, 3.21 g for Total Fat, 0 g for Carbohydrate.
Highest Amount of iron per Serving
Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Nuts, almonds contains 3.71 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.
The food with the highest iron content per typical serving is Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds which contains 12.41 mg in 0.750 cup (1 NLEA serving) (or 30.00 g). The percentage of the recommended daily value for this serving is 89 %. For this serving the Energy content is 113.7 kcal, the Protein content is 2.34 g, the Total Fat content is 1.46 g and the Carbohydrate content is 23.18 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of
foods with a high amount of iron.
Almonds List, iron Content per 100g
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| | 1. Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds - Iron | | Nutritional Value : 17.00 / 100 food group - | Iron
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Profile for a 100g serving : | | 41.38 mg (296%) | 379.00 kcal (19%) | 77.26 g (59%) | 4.88 g (8%) | 7.80 g (14%) | | | Typical Serving size of 0.750 cup (1 NLEA serving) (or 30.00g): | | 12.41 mg (89%) | 113.7 kcal (6%) | 23.18 g (18%) | 1.46 g (2%) | 2.34 g (4%) | | | 2. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds - Iron | | Nutritional Value : 16.00 / 100 food group - | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 33.80 mg (241%) | 409.00 kcal (20%) | 79.60 g (61%) | 7.30 g (11%) | 7.70 g (14%) | | | Typical Serving size of 0.750 cup (1 NLEA serving) (or 32.00g): | | 10.82 mg (77%) | 130.88 kcal (7%) | 25.47 g (20%) | 2.34 g (4%) | 2.46 g (4%) | | | 3. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Nutty Clusters & Almonds - Iron | | Nutritional Value : 15.00 / 100 food group - | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 8.19 mg (59%) | 348.00 kcal (17%) | 79.50 g (61%) | 6.80 g (10%) | 7.90 g (14%) | | | Typical Serving size of 1.000 cup (1 NLEA serving) (or 55.00g): | | 4.5 mg (32%) | 191.4 kcal (10%) | 43.73 g (34%) | 3.74 g (6%) | 4.35 g (8%) | | | 4. Nuts, almonds, oil roasted, with salt added, smoke flavor - Iron | | Nutritional Value : 15.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.86 mg (28%) | 607.00 kcal (30%) | 17.86 g (14%) | 55.89 g (86%) | 21.43 g (38%) | | | Typical Serving size of 1.000 oz (28 almonds) (or 28.00g): | | 1.08 mg (8%) | 169.96 kcal (8%) | 5 g (4%) | 15.65 g (24%) | 6 g (11%) | | | 5. Nuts, almonds, dry roasted, without salt added - Iron | | Nutritional Value : 16.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.73 mg (27%) | 598.00 kcal (30%) | 21.01 g (16%) | 52.54 g (81%) | 20.96 g (37%) | | | Typical Serving size of 1.000 cup whole kernels (or 138.00g): | | 5.15 mg (37%) | 825.24 kcal (41%) | 28.99 g (22%) | 72.51 g (112%) | 28.92 g (52%) | | | Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g): | | 1.06 mg (8%) | 169.53 kcal (8%) | 5.96 g (5%) | 14.9 g (23%) | 5.94 g (11%) | | | 6. Nuts, almonds, dry roasted, with salt added - Iron | | Nutritional Value : 16.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.73 mg (27%) | 598.00 kcal (30%) | 21.01 g (16%) | 52.54 g (81%) | 20.96 g (37%) | | | Typical Serving size of 1.000 cup whole kernels (or 138.00g): | | 5.15 mg (37%) | 825.24 kcal (41%) | 28.99 g (22%) | 72.51 g (112%) | 28.92 g (52%) | | | Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g): | | 1.06 mg (8%) | 169.53 kcal (8%) | 5.96 g (5%) | 14.9 g (23%) | 5.94 g (11%) | | | 7. Nuts, almonds - Iron | | Nutritional Value : 16.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.71 mg (27%) | 579.00 kcal (29%) | 21.55 g (17%) | 49.93 g (77%) | 21.15 g (38%) | | | Typical Serving size of 1.000 cup and whole (or 143.00g): | | 5.31 mg (38%) | 827.97 kcal (41%) | 30.82 g (24%) | 71.4 g (110%) | 30.24 g (54%) | | | Other serving sizes 1.000 cup and sliced (or 92.00g): | | 3.41 mg (24%) | 532.68 kcal (27%) | 19.83 g (15%) | 45.94 g (71%) | 19.46 g (35%) | | | Other serving sizes 1.000 cup and slivered (or 108.00g): | | 4.01 mg (29%) | 625.32 kcal (31%) | 23.27 g (18%) | 53.92 g (83%) | 22.84 g (41%) | | | Other serving sizes 1.000 cup and ground (or 95.00g): | | 3.52 mg (25%) | 550.05 kcal (28%) | 20.47 g (16%) | 47.43 g (73%) | 20.09 g (36%) | | | Other serving sizes 1.000 oz (23 whole kernels) (or 28.35g): | | 1.05 mg (8%) | 164.15 kcal (8%) | 6.11 g (5%) | 14.16 g (22%) | 6 g (11%) | | | Other serving sizes 1.000 almond (or 1.20g): | | 0.04 mg (0%) | 6.95 kcal (0%) | 0.26 g (0%) | 0.6 g (1%) | 0.25 g (0%) | | | 8. Nuts, almonds, oil roasted, without salt added - Iron | | Nutritional Value : 16.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.68 mg (26%) | 607.00 kcal (30%) | 17.68 g (14%) | 55.17 g (85%) | 21.23 g (38%) | | | Typical Serving size of 1.000 cup whole kernels (or 157.00g): | | 5.78 mg (41%) | 952.99 kcal (48%) | 27.76 g (21%) | 86.62 g (133%) | 33.33 g (60%) | | | Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g): | | 1.04 mg (7%) | 172.08 kcal (9%) | 5.01 g (4%) | 15.64 g (24%) | 6.02 g (11%) | | | 9. Nuts, almonds, oil roasted, with salt added - Iron | | Nutritional Value : 16.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.68 mg (26%) | 607.00 kcal (30%) | 17.68 g (14%) | 55.17 g (85%) | 21.23 g (38%) | | | Typical Serving size of 1.000 cup whole kernels (or 157.00g): | | 5.78 mg (41%) | 952.99 kcal (48%) | 27.76 g (21%) | 86.62 g (133%) | 33.33 g (60%) | | | Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g): | | 1.04 mg (7%) | 172.08 kcal (9%) | 5.01 g (4%) | 15.64 g (24%) | 6.02 g (11%) | | | 10. Nuts, almonds, oil roasted, lightly salted - Iron | | Nutritional Value : 16.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.68 mg (26%) | 607.00 kcal (30%) | 17.68 g (14%) | 55.17 g (85%) | 21.23 g (38%) | | | Typical Serving size of 1.000 cup whole kernels (or 157.00g): | | 5.78 mg (41%) | 952.99 kcal (48%) | 27.76 g (21%) | 86.62 g (133%) | 33.33 g (60%) | | | Other serving sizes 1.000 oz (22 whole kernels) (or 28.35g): | | 1.04 mg (7%) | 172.08 kcal (9%) | 5.01 g (4%) | 15.64 g (24%) | 6.02 g (11%) | | | 11. Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds - Iron | | Nutritional Value : 15.00 / 100 food group - Sweets | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.56 mg (25%) | 573.00 kcal (29%) | 50.22 g (39%) | 37.07 g (57%) | 9.51 g (17%) | | | Typical Serving size of 1.000 serving 1oz pack (or 28.00g): | | 1 mg (7%) | 160.44 kcal (8%) | 14.06 g (11%) | 10.38 g (16%) | 2.66 g (5%) | | | 12. Nuts, almonds, blanched - Iron | | Nutritional Value : 16.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 3.28 mg (23%) | 590.00 kcal (30%) | 18.67 g (14%) | 52.52 g (81%) | 21.40 g (38%) | | | Typical Serving size of 1.000 cup whole kernels (or 145.00g): | | 4.76 mg (34%) | 855.5 kcal (43%) | 27.07 g (21%) | 76.15 g (117%) | 31.03 g (55%) | | | Other serving sizes 1.000 tbsp (or 9.10g): | | 0.3 mg (2%) | 53.69 kcal (3%) | 1.7 g (1%) | 4.78 g (7%) | 1.95 g (3%) | | | Other serving sizes 1.000 oz (or 28.35g): | | 0.93 mg (7%) | 167.27 kcal (8%) | 5.29 g (4%) | 14.89 g (23%) | 6.07 g (11%) | | | 13. Nuts, almonds, honey roasted, unblanched - Iron | | Nutritional Value : 15.00 / 100 food group - Nut and Seed Products | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 2.83 mg (20%) | 594.00 kcal (30%) | 27.90 g (21%) | 49.90 g (77%) | 18.17 g (32%) | | | Typical Serving size of 1.000 cup whole kernels (or 144.00g): | | 4.08 mg (29%) | 855.36 kcal (43%) | 40.18 g (31%) | 71.86 g (111%) | 26.16 g (47%) | | | Other serving sizes 1.000 oz (or 28.35g): | | 0.8 mg (6%) | 168.4 kcal (8%) | 7.91 g (6%) | 14.15 g (22%) | 5.15 g (9%) | | | 14. Candies, sugar-coated almonds - Iron | | Nutritional Value : 14.00 / 100 food group - Sweets | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 1.90 mg (14%) | 474.00 kcal (24%) | 68.26 g (53%) | 17.93 g (28%) | 10.00 g (18%) | | | Typical Serving size of 1.000 piece (or 3.50g): | | 0.07 mg (1%) | 16.59 kcal (1%) | 2.39 g (2%) | 0.63 g (1%) | 0.35 g (1%) | | | 15. Candies, milk chocolate, with almonds - Iron | | Nutritional Value : 14.00 / 100 food group - Sweets | | Iron | Energy | Carbohydrate | Total Fat | Protein | | Profile for a 100g serving : | | 1.63 mg (12%) | 526.00 kcal (26%) | 53.40 g (41%) | 34.40 g (53%) | 9.00 g (16%) | | | Typical Serving size of 1.000 bar (1.45 oz) (or 41.00g): | | 0.67 mg (5%) | 215.66 kcal (11%) | 21.89 g (17%) | 14.1 g (22%) | 3.69 g (7%) | | | Other serving sizes 1.000 bar (1.55 oz) (or 44.00g): | | 0.72 mg (5%) | 231.44 kcal (12%) | 23.5 g (18%) | 15.14 g (23%) | 3.96 g (7%) | | |
iron and Nutritional Values - Top 221 Foods
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