Iron Rich Nuts and seeds

Welcome to the list of the top 84 nuts and seeds highest in iron content. Where the amount of iron ranges from 19.20 mg to 0.29 mg per 100g. The top nuts and seed is Seeds, sesame butter, paste with the highest iron content, which in 100g contains 19.20 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Seeds, sesame butter, paste, which contains 19.20 mg of iron, the corresponding RDA iron percentage is 137 %, which is the highest item from the list of nuts and seeds high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, sesame butter, paste has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Seeds, sesame butter, paste; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of nuts and seeds.

Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Seeds, sesame butter, paste, which is the top of the nuts and seeds list for iron content in your diet, the amount of Energy is 586.00 kcal (29% RDA), the amount of Protein is 18.08 g (32% RDA), the amount of Total Fat is 50.87 g (78% RDA) and the amount of Carbohydrate is 24.05 g (19% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Seeds, sesame butter, paste from the list of nuts and seeds.

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in nuts and seeds for the top 20 nuts and seeds. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Seeds, sesame butter, paste 19.20mg (137%RDA)
2. Seeds, sesame flour, high-fat 15.17mg (108%RDA)
3. Seeds, sesame seeds, whole, roasted and toasted 14.76mg (105%RDA)
4. Seeds, sesame meal, partially defatted 14.55mg (104%RDA)
5. Seeds, sesame flour, partially defatted 14.30mg (102%RDA)
6. Seeds, sesame flour, low-fat 14.22mg (102%RDA)
7. Seeds, cottonseed meal, partially defatted (glandless) 13.35mg (95%RDA)
8. Seeds, cottonseed flour, partially defatted (glandless) 12.66mg (90%RDA)
9. Seeds, cottonseed flour, low fat (glandless) 12.58mg (90%RDA)
10. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 8.95mg (64%RDA)
11. Seeds, pumpkin and squash seed kernels, roasted, without salt 8.07mg (58%RDA)
12. Seeds, pumpkin and squash seed kernels, roasted, with salt added 8.07mg (58%RDA)
13. Seeds, hemp seed, hulled 7.95mg (57%RDA)
14. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 7.78mg (56%RDA)
15. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 7.78mg (56%RDA)
16. Seeds, sunflower seed kernels, toasted, without salt 6.81mg (49%RDA)
17. Seeds, sunflower seed kernels, toasted, with salt added 6.81mg (49%RDA)
18. Nuts, cashew nuts, raw 6.68mg (48%RDA)
19. Seeds, sunflower seed flour, partially defatted 6.62mg (47%RDA)
20. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 6.35mg (45%RDA)

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 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 Seeds, cottonseed flour, partially defatted (glandless) which contains 11.9 mg in 1.000 cup (or 94.00 g). The percentage of the recommended daily value for this serving is 85 %. For this serving the Energy content is 337.46 kcal (17% RDA), the Protein content is 38.5 g (69% RDA), the Total Fat content is 5.83 g (9% RDA) and the Carbohydrate content is 38.11 g (29% RDA).

Milligrams of iron in nuts and seeds (per 100g)

The list below gives the total iron content in the top 84 items from the general description 'nuts and seeds' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give 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 level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 16 items. The highest amount of iron from the 16 raw items is in Nuts, cashew nuts, raw where the content is 6.68 mg per 100g. The number of food items described as lowfat or non-fat are 2 items.

Nutritional Information Summary