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Top 100 Nuts and Seeds With Iron - Care Omnia Nutrition
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
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.
| Rank | Nuts and Seeds with Iron | per 100g | per Oz |
|---|---|---|---|
| 1 | (Paste, Seeds) | 19.2 mg | 5.4 mg |
| 2 | (Vitamin & Mineral Fortified) | 16.6 mg | 4.7 mg |
| 3 | (High-Fat, Seeds) | 15.2 mg | 4.3 mg |
| 4 | (Roasted & Toasted, Seeds) | 14.8 mg | 4.2 mg |
| 5 | Two foods with the same rank/nutrient values | 14.6 mg | 4.1 mg |
(Partially Defatted, Seeds) | |||
(Dried, Seeds) | |||
| 6 | (Whole Seed) | 14.6 mg | 4.1 mg |
| 7 | (Partially Defatted, Seeds) | 14.3 mg | 4.1 mg |
| 8 | (Low-Fat, Seeds) | 14.2 mg | 4 mg |
| 9 | (Partially Defatted, Glandless, Seeds) | 13.4 mg | 3.8 mg |
| 10 | (Partially Defatted, Glandless, Seeds) | 12.7 mg | 3.6 mg |
| 11 | (Low Fat, Glandless, Seeds) | 12.6 mg | 3.6 mg |
| 12 | Three foods with the same rank/nutrient values | 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 the same rank/nutrient values | 8.8 mg | 2.5 mg |
(Dried, Seeds) | |||
| 14 | Four foods with the same rank/nutrient values | 8.1 mg | 2.3 mg |
(Roasted, With Salt Added, Seeds) | |||
(Roasted, Without Salt, Seeds) | |||
(Not Further Specified) | |||
(Without Salt) | |||
| 15 | 8 mg | 2.3 mg | |
| 16 | (Hulled, Seeds) | 8 mg | 2.3 mg |
| 17 | Two foods with the same rank/nutrient values | 7.8 mg | 2.2 mg |
(Toasted, With Salt Added, Decorticated, Seeds) | |||
(Toasted, Without Salt Added, Decorticated, Seeds) | |||
| 18 | 7.7 mg | 2.2 mg | |
| 19 | (Dried, Seeds) | 7.3 mg | 2.1 mg |
| 20 | Two foods with the same rank/nutrient values | 6.8 mg | 1.9 mg |
(Toasted, With Salt Added, Seeds) | |||
(Toasted, Without Salt, Seeds) | |||
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).
Nuts and Seeds Ranked 21 - 40 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Nuts and Seeds with Iron | per 100g | per Oz |
|---|---|---|---|
| 21 | (Raw, Nuts) | 6.7 mg | 1.9 mg |
| 22 | (Partially Defatted, Seeds) | 6.6 mg | 1.9 mg |
| 23 | Two foods with the same rank/nutrient values | 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 the same rank/nutrient values | 6.1 mg | 1.7 mg |
(Oil Roasted, With Salt Added, Nuts) | |||
(Oil Roasted, Without Salt Added, Nuts) | |||
| 26 | Six foods with the same rank/nutrient values | 6 mg | 1.7 mg |
(Dry Roasted, With Salt Added, Nuts) | |||
(Dry Roasted, Without Salt Added, Nuts) | |||
(Not Further Specified) | |||
(Salted) | |||
(Without Salt) | |||
| 27 | (Without Salt) | 5.8 mg | 1.6 mg |
| 28 | (Lightly Salted) | 5.8 mg | 1.6 mg |
| 29 | (Salted) | 5.8 mg | 1.6 mg |
| 30 | Three foods with the same rank/nutrient values | 5.7 mg | 1.6 mg |
(Seeds) | |||
| 31 | Two foods with the same rank/nutrient values | 5.5 mg | 1.6 mg |
(Dried, Nuts) | |||
(Pignolias) | |||
| 32 | (Roasted, Glandless, Seeds) | 5.4 mg | 1.5 mg |
| 33 | (Dried, Seeds) | 5.3 mg | 1.5 mg |
| 34 | (Dry Roasted, With Salt Added, Seeds) | 5.2 mg | 1.5 mg |
| 35 | (Without Peanuts, Lightly Salted) | 5.2 mg | 1.5 mg |
| 36 | (Without Salt Added, Plain, Nuts) | 5 mg | 1.4 mg |
| 37 | Two foods with the same rank/nutrient values | 4.9 mg | 1.4 mg |
(With Salt Added, Plain, Nuts) | |||
| 38 | (Dried, Seeds) | 4.9 mg | 1.4 mg |
| 39 | 4.9 mg | 1.4 mg | |
| 40 | (Partially Defatted, Seeds) | 4.9 mg | 1.4 mg |
Nuts and Seeds Ranked 41 - 60 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Nuts and Seeds with Iron | per 100g | per Oz |
|---|---|---|---|
| 41 | Two foods with the same rank/nutrient values | 4.7 mg | 1.3 mg |
(Hazelnuts) | |||
(Nuts) | |||
| 42 | 4.6 mg | 1.3 mg | |
| 43 | 4.6 mg | 1.3 mg | |
| 44 | (Tahini, Type Of Kernels Unspecified, Seeds) | 4.4 mg | 1.3 mg |
| 45 | (Dry Roasted, Without Salt Added, Nuts) | 4.4 mg | 1.2 mg |
| 46 | 4.3 mg | 1.2 mg | |
| 47 | Three foods with the same rank/nutrient values | 4.3 mg | 1.2 mg |
(Without Salt) | |||
(Oil Roasted, With Salt Added, Seeds) | |||
(Oil Roasted, Without Salt, Seeds) | |||
| 48 | (Without Peanuts, Unsalted) | 4.2 mg | 1.2 mg |
| 49 | (Without Peanuts) | 4.1 mg | 1.2 mg |
| 50 | Two foods with the same rank/nutrient values | 4.1 mg | 1.2 mg |
(With Salt Added, Includes USDA Food Distr. Program, Seeds) | |||
(Without Salt, Seeds) | |||
| 51 | 4.1 mg | 1.2 mg | |
| 52 | Three foods with the same rank/nutrient values | 4 mg | 1.1 mg |
(Dry Roasted, With Salt Added, Nuts) | |||
(Dry Roasted, Without Salt Added, Nuts) | |||
(Not Further Specified) | |||
| 53 | (Dried, Nuts) | 4 mg | 1.1 mg |
| 54 | (Raw, Nuts) | 3.9 mg | 1.1 mg |
| 55 | (Without Salt) | 3.9 mg | 1.1 mg |
| 56 | (Lightly Salted) | 3.9 mg | 1.1 mg |
| 57 | (Salted) | 3.9 mg | 1.1 mg |
| 58 | (Oil Roasted, With Salt Added, Smoke Flavor, Nuts) | 3.9 mg | 1.1 mg |
| 59 | Five foods with the same rank/nutrient values | 3.8 mg | 1.1 mg |
(Dry Roasted, Without Salt, Seeds) | |||
(Dry Roasted, With Salt Added, Seeds) | |||
(Not Further Specified) | |||
(Without Salt) | |||
| 60 | (Salted) | 3.8 mg | 1.1 mg |
Nuts and Seeds Ranked 61 - 63 With Iron
Click on a food to explore all of the nutrients it contains.
| Rank | Nuts and Seeds with Iron | per 100g | per Oz |
|---|---|---|---|
| 61 | Six foods with the same rank/nutrient values | 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 the same rank/nutrient values | 3.7 mg | 1.1 mg |
(Nuts) | |||
| 63 | Two foods with the same rank/nutrient values | 3.7 mg | 1 mg |
(With Peanuts) | |||
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.
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