Iron in Nuts, hazelnuts or filberts

4.7 mg

59% of the RDA for adult men (8 mg) , 26% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Copper > 99% Manganese > 99% Vitamin E > 98% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 9.7 g
> 92%
Protein 14.9 g
> 62%
Carbohydrate 16.7 g
> 51%
of which Sugars 4.3 g
> 50%
Fats
Total Fat 60.8 g
> 97%
of which Saturated Fat 4.5 g
> 74%
Vitamins
Vitamin E 15.0 mg
> 98%
Thiamine (B1) 0.6 mg
> 94%
Folate 113.0 µg
> 88%
Vitamin B6 0.6 mg
> 88%
Pantothenic Acid (B5) 0.9 mg
> 84%
Vitamin K 14.2 µg
> 83%
Choline 45.6 mg
> 60%
Vitamin C 6.3 mg
> 58%
Niacin (B3) 5.0 mg
> 54%
Minerals
Copper 1.7 mg
> 99%
Manganese 6.2 mg
> 99%
Magnesium 163.0 mg
> 96%
Potassium 680.0 mg
> 95%
Phosphorus 290.0 mg
> 88%
Calcium 114.0 mg
> 83%
Zinc 2.5 mg
> 69%
Amino Acids
Tryptophan 0.2 g
> 57%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Nuts & Seeds rankings
Iron in foods Nuts, hazelnuts or filberts Per 100g · USDA FoodData Central