Top 100 Nuts and Seeds With Iron - Care Omnia Nutrition
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Below we list 100 Nuts and Seeds with iron. The list is sorted from the food with the most amount to the food with the least amount.
We recommend you also check out our top ranked list of all foods with iron or take a look at what other foods there are in Nuts and Seeds.
You can also search for a specific food, nutrient or research-backed claim through our Search Page.
Table of Contents
Ranked List Of 100 Nuts and Seeds With Iron
For ease of use, we've grouped together all foods that share the same rank. Click on the rows with the symbol ⇵ to show or hide the foods with the same rank.
You can find out what other nutrients a food has by clicking on its name.
Nuts and Seeds Ranked 1 - 20 With Iron
Click on a food to explore all of the nutrients it contains.
Use the ToC button in the upper right to quickly go to a section.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
5 Two foods with same rank. ⇵ 14.6 mg 4.1 mg (Partially Defatted, Seeds) (Dried, Seeds) | |||
12 Three foods with same rank. ⇵ 9 mg 2.5 mg (Tahini, From Roasted & Toasted Kernels, Most Common Type, Seeds) (Tahini, Made From Kernels) (Sesame Butter Made From Whole Seeds) | |||
13 Two foods with same rank. ⇵ 8.8 mg 2.5 mg | |||
14 Four foods with same rank. ⇵ 8.1 mg 2.3 mg (Roasted, With Salt Added, Seeds) (Roasted, Without Salt, Seeds) (Not Further Specified) (Without Salt) | |||
17 Two foods with same rank. ⇵ 7.8 mg 2.2 mg (Toasted, With Salt Added, Decorticated, Seeds) (Toasted, Without Salt Added, Decorticated, Seeds) | |||
20 Two foods with same rank. ⇵ 6.8 mg 1.9 mg (Toasted, With Salt Added, Seeds) (Toasted, Without Salt, Seeds) | |||
Figure 1. Nuts and Seeds with iron rank 1 to 20
Nuts and Seeds Ranked 21 - 40 With Iron
Click on a food to explore all of the nutrients it contains.
Use the ToC button in the upper right to quickly go to a section.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
23 Two foods with same rank. ⇵ 6.4 mg 1.8 mg (Dried, Decorticated, Seeds) | |||
24 (Tahini, From Unroasted Kernels, Non-Chemically Removed Seed Coat, Seeds) 6.4 mg 1.8 mg | |||
25 Two foods with same rank. ⇵ 6.1 mg 1.7 mg (Oil Roasted, With Salt Added, Nuts) (Oil Roasted, Without Salt Added, Nuts) | |||
26 Six foods with same rank. ⇵ 6 mg 1.7 mg (Dry Roasted, With Salt Added, Nuts) (Dry Roasted, Without Salt Added, Nuts) (Not Further Specified) (Salted) (Without Salt) | |||
30 Three foods with same rank. ⇵ 5.7 mg 1.6 mg | |||
31 Two foods with same rank. ⇵ 5.5 mg 1.6 mg | |||
37 Two foods with same rank. ⇵ 4.9 mg 1.4 mg (With Salt Added, Plain, Nuts) | |||
Figure 2. Nuts and Seeds with iron rank 21 to 40
Nuts and Seeds Ranked 41 - 60 With Iron
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Use the ToC button in the upper right to quickly go to a section.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
41 Two foods with same rank. ⇵ 4.7 mg 1.3 mg (Hazelnuts) (Nuts) | |||
47 Three foods with same rank. ⇵ 4.3 mg 1.2 mg (Without Salt) (Oil Roasted, With Salt Added, Seeds) (Oil Roasted, Without Salt, Seeds) | |||
50 Two foods with same rank. ⇵ 4.1 mg 1.2 mg (With Salt Added, Includes USDA Food Distr. Program, Seeds) (Without Salt, Seeds) | |||
52 Three foods with same rank. ⇵ 4 mg 1.1 mg (Dry Roasted, With Salt Added, Nuts) (Dry Roasted, Without Salt Added, Nuts) (Not Further Specified) | |||
59 Five foods with same rank. ⇵ 3.8 mg 1.1 mg (Dry Roasted, Without Salt, Seeds) (Dry Roasted, With Salt Added, Seeds) (Not Further Specified) (Without Salt) | |||
Figure 3. Nuts and Seeds with iron rank 41 to 60
Nuts and Seeds Ranked 61 - 63 With Iron
Click on a food to explore all of the nutrients it contains.
Use the ToC button in the upper right to quickly go to a section.
| Rank | Food | per 100g | per Oz |
|---|---|---|---|
61 Six foods with same rank. ⇵ 3.7 mg 1.1 mg (Dry Roasted, Without Salt Added, Nuts) (Not Further Specified) (Salted) (Without Salt) (Dry Roasted, With Peanuts) (Without Salt) | |||
62 Two foods with same rank. ⇵ 3.7 mg 1.1 mg (Nuts) | |||
63 Two foods with same rank. ⇵ 3.7 mg 1 mg (With Peanuts) | |||
Figure 4. Nuts and Seeds with iron rank 61 to 63
Recommended High Quality Iron Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We maintain a recommended page for iron supplements that's updated/reviewed several times a year.
Iron Supplements Available Online
Here's a few supplements available through Amazon that contain iron.
Please click on the image or the link below for further details (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Foods With Iron In Other Food Categories
The food categories below have foods that contain iron.
Select a category to show a ranked list of all the foods in that category with iron.