-
Seeds, sesame seeds, whole, dried
Weight
100
g
Energy
573
kcal
Iron
(80.8%)
14.55
mg
-
Seeds, pumpkin and squash seed kernels, dried
Weight
100
g
Energy
559
kcal
Iron
(49.0%)
8.82
mg
-
Seeds, hemp seed, hulled
Weight
100
g
Energy
553
kcal
Iron
(44.2%)
7.95
mg
-
Seeds, chia seeds, dried
Weight
100
g
Energy
486
kcal
Iron
(42.9%)
7.72
mg
-
Seeds, watermelon seed kernels, dried
Weight
100
g
Energy
557
kcal
Iron
(40.4%)
7.28
mg
-
Nuts, cashew nuts, raw
Weight
100
g
Energy
553
kcal
Iron
(37.1%)
6.68
mg
-
Seeds, flaxseed
Weight
100
g
Energy
534
kcal
Iron
(31.8%)
5.73
mg
-
Nuts, pine nuts, dried
Weight
100
g
Energy
673
kcal
Iron
(30.7%)
5.53
mg
-
Seeds, sunflower seed kernels, dried
Weight
100
g
Energy
584
kcal
Iron
(29.2%)
5.25
mg
-
Seeds, safflower seed kernels, dried
Weight
100
g
Energy
517
kcal
Iron
(27.2%)
4.9
mg
-
Nuts, hazelnuts or filberts
Weight
100
g
Energy
628
kcal
Iron
(26.1%)
4.7
mg
-
Nuts, butternuts, dried
Weight
100
g
Energy
612
kcal
Iron
(22.3%)
4.02
mg
-
Nuts, pistachio nuts, raw
Weight
100
g
Energy
560
kcal
Iron
(21.8%)
3.92
mg
-
Nuts, almonds
Weight
100
g
Energy
579
kcal
Iron
(20.6%)
3.71
mg
-
Nuts, macadamia nuts, raw
Weight
100
g
Energy
718
kcal
Iron
(20.5%)
3.69
mg
-
Seeds, breadfruit seeds, raw
Weight
100
g
Energy
191
kcal
Iron
(20.4%)
3.67
mg
-
Nuts, pilinuts, dried
Weight
100
g
Energy
719
kcal
Iron
(19.6%)
3.53
mg
-
Nuts, walnuts, black, dried
Weight
100
g
Energy
619
kcal
Iron
(17.3%)
3.12
mg
-
Nuts, walnuts, english
Weight
100
g
Energy
654
kcal
Iron
(16.2%)
2.91
mg
-
Nuts, pecans
Weight
100
g
Energy
691
kcal
Iron
(14.1%)
2.53
mg
-
Nuts, beechnuts, dried
Weight
100
g
Energy
576
kcal
Iron
(13.7%)
2.46
mg
-
Nuts, coconut meat, raw
Weight
100
g
Energy
354
kcal
Iron
(13.5%)
2.43
mg
-
Nuts, brazilnuts, dried, unblanched
Weight
100
g
Energy
659
kcal
Iron
(13.5%)
2.43
mg
-
Nuts, hickorynuts, dried
Weight
100
g
Energy
657
kcal
Iron
(11.8%)
2.12
mg