Highest Iron Nuts & Seeds | NutrientNorms

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#1 19.2 mg

Seeds, sesame butter, paste

Full nutrient profile

#2 15.2 mg

Seeds, sesame flour, high-fat

Full nutrient profile

#3 14.8 mg

Seeds, sesame seeds, whole, roasted and toasted

Full nutrient profile

#	Food	mg / 100g
4	Seeds, sesame seeds, whole, dried	14.6
5	Seeds, sesame meal, partially defatted	14.6
6	Seeds, sesame flour, partially defatted	14.3
7	Seeds, sesame flour, low-fat	14.2
8	Seeds, cottonseed meal, partially defatted (glandless)	13.3
9	Seeds, cottonseed flour, partially defatted (glandless)	12.7
10	Seeds, cottonseed flour, low fat (glandless)	12.6
11	Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)	8.9
12	Seeds, pumpkin and squash seed kernels, dried	8.8
13	Seeds, pumpkin seeds (pepitas), raw	8.4
14	Seeds, pumpkin and squash seed kernels, roasted, with salt added	8.1
15	Seeds, pumpkin and squash seed kernels, roasted, without salt	8.1
16	Flour, coconut	8.0
17	Seeds, hemp seed, hulled	8.0
18	Seeds, sesame seed kernels, toasted, with salt added (decorticated)	7.8
19	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	7.8
20	Seeds, chia seeds, dried	7.7
21	Seeds, watermelon seed kernels, dried	7.3
22	Sesame butter, creamy	7.0
23	Seeds, sunflower seed kernels, toasted, with salt added	6.8
24	Seeds, sunflower seed kernels, toasted, without salt	6.8
25	Seeds, sunflower seed flour, partially defatted	6.6
26	Seeds, sesame seed kernels, dried (decorticated)	6.4
27	Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	6.3
28	Nuts, cashew nuts, oil roasted, with salt added	6.0
29	Nuts, cashew nuts, oil roasted, without salt added	6.0
30	Nuts, cashew nuts, dry roasted, with salt added	6.0
31	Nuts, cashew nuts, dry roasted, without salt added	6.0
32	Nuts, cashew nuts, raw	6.0
33	Flaxseed, ground	5.8
34	Seeds, flaxseed	5.7
35	Nuts, pine nuts, dried	5.5
36	Seeds, cottonseed kernels, roasted (glandless)	5.4
37	Nuts, pine nuts, raw	5.4
38	Seeds, sunflower seed kernels, dried	5.3
39	Seeds, sunflower seed kernels, dry roasted, with salt added	5.2
40	Nuts, mixed nuts, oil roasted, without peanuts, lightly salted	5.2
41	Nuts, cashew butter, plain, without salt added	5.0
42	Nuts, cashew butter, plain, with salt added	4.9
43	Seeds, safflower seed kernels, dried	4.9
44	Seeds, safflower seed meal, partially defatted	4.9
45	Nuts, hazelnuts or filberts	4.7
46	Seeds, breadnut tree seeds, dried	4.6
47	Seeds, sesame butter, tahini, type of kernels unspecified	4.4
48	Nuts, hazelnuts or filberts, dry roasted, without salt added	4.4
49	Seeds, sunflower seed, kernel, raw	4.4
50	Seeds, sunflower seed kernels, oil roasted, with salt added	4.3