NutriDB

🩸 Nut and Seed Products — Highest Iron(per 100g)

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

#FoodIron(mg)
🥇Seeds, sesame butter, paste19.2
🥈Seeds, sesame flour, high-fat15.17
🥉Seeds, sesame seeds, whole, roasted and toasted14.76
4Seeds, sesame meal, partially defatted14.55
5Seeds, sesame seeds, whole, dried14.55
6Seeds, sesame flour, partially defatted14.3
7Seeds, sesame flour, low-fat14.22
8Seeds, cottonseed meal, partially defatted (glandless)13.35
9Seeds, cottonseed flour, partially defatted (glandless)12.66
10Seeds, cottonseed flour, low fat (glandless)12.58
11Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)8.95
12Seeds, pumpkin and squash seed kernels, dried8.82
13Seeds, pumpkin seeds (pepitas), raw8.36
14Seeds, pumpkin and squash seed kernels, roasted, with salt added8.07
15Seeds, pumpkin and squash seed kernels, roasted, without salt8.07
16Flour, coconut8.02
17Seeds, hemp seed, hulled7.95
18Seeds, sesame seed kernels, toasted, with salt added (decorticated)7.78
19Seeds, sesame seed kernels, toasted, without salt added (decorticated)7.78
20Seeds, chia seeds, dried7.72
21Seeds, watermelon seed kernels, dried7.28
22Sesame butter, creamy7
23Seeds, sunflower seed kernels, toasted, with salt added6.81
24Seeds, sunflower seed kernels, toasted, without salt6.81
25Nuts, cashew nuts, raw6.68
26Seeds, sunflower seed flour, partially defatted6.62
27Seeds, sesame seed kernels, dried (decorticated)6.36
28Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)6.35
29Nuts, cashew nuts, oil roasted, without salt added6.05
30Nuts, cashew nuts, oil roasted, with salt added6.05

130 of 156 foods

Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov