Nuts and seeds, in general, are a good source of plant-based iron (also known as non-heme). You should definitely add these to your daily diet but be aware that they contain a lot of fats as well.
For a better absorption of non-heme iron from food, you should combine it with an increased vitamin C intake. So, let´s have a look at the best sources of iron in this category.
LIST OF NUTS & SEEDS HIGH IN IRON
| # | FOOD | IRON PER 3.5oz/100g |
|---|---|---|
| 1. | Dry-Roasted Pumpkin Seeds | 14.9 mg |
| 2. | Whole & Dried Sesame Seeds | 14.5 mg |
| 3. | Cocoa Seeds | 13.9 mg |
| 4. | Dried Watermelon Seeds | 7.3 mg |
| 5. | Raw Cashew Nuts | 6.7 mg |
| 6. | Flaxseeds | 5.7 mg |
| 7. | Pine Nuts (Dried) | 5.5 mg |
| 8. | Cottonseed Kernels (Roasted) | 5.4 mg |
| 9. | Sunflower Seeds (Dried) | 5.2 mg |
| 10. | Safflower Seeds (Dried) | 4.9 mg |
| 11. | Hazelnuts | 4.7 mg |
| 12. | Peanuts (Raw) | 4.6 mg |
| 13. | Almonds (Dry-Roasted) | 4.5 mg |
| 14. | Pistachios (Dry-Roasted) | 4.2 mg |
| 15. | Macadamia Nuts (Raw) | 3.7 mg |
| 16. | Walnuts | 3.1 mg |
| 17. | Pecans | 2.5 mg |
| 18. | Coconut Meat (Raw) | 2.4 mg |
| 19. | Sweet Chestnuts (Roasted) | 0.9 mg |
This data is collected from an excellent website called Nutritiondata.Self.com
#1. PUMPKIN SEEDS (DRY-ROASTED)
14.9 mg
Dry-roasted pumpkin seeds are the best source of plant-based iron in this category. It contains 14.9mg of non-heme iron per a 3.5oz (100g) serving. Luckily, these seeds provide much more for your body than iron.
This food is rich in other crucial minerals such as magnesium, zinc, selenium, phosphorus, potassium, copper, and manganese. Also, pumpkin seeds include some vitamin K and a lot of healthy fats and plant-based proteins as well.
#2. WHOLE SESAME SEEDS (DRIED)
14.5 mg
Dried whole sesame seeds are the second-best source of iron in seeds and nuts category. It contains 14.5mg of iron per a 3.5oz (100g) serving. It provides your body with much more.
This food is rich in other crucial minerals such as calcium, magnesium, phosphorus, potassium, copper, zinc, and manganese. Also, sesame seeds include some folate, choline and a lot of healthy fats. It also is a good source of plant-based protein with 17.7g in 3.5oz (100g) serving.
#3. COCOA SEEDS (POWDERED)
13.9 mg
Powdered cocoa seeds are on the third place on this list. It provides 13.9mg of iron in 3.5oz (100g) serving. Cocoa seeds provide a huge amount of potassium, phosphorus, magnesium, selenium, copper, and manganese.
Cocoa powder provides only a small amount of vitamins such as folate, and choline. However, it is an excellent source of dietary fiber (33.2g per 3.5oz/100g serving). Also, these seeds provide a good source of dietary protein 19.6g.
#4. WATERMELON SEEDS (DRIED)
7.3 mg
Dried watermelon seeds are on the fourth place on this list, however, there is almost a 50% decline in the iron content. These seeds contain 7.3mg of plant-based iron per a 3.5oz (100g) serving.
Also, these seeds contain a lot of magnesium, phosphorus, potassium, and zinc. Except for minerals, this food is rich in protein (28.3mg per 3.5oz/100g serving) and in healthy fats. You can find a small traces of niacin and folate in its vitamins content as well.
#5. CASHEW NUTS (RAW)
6.7 mg
Raw cashew nuts are on the fifth place in this list. Surprisingly, this is a nut with highest iron content in it. actually, it contains 7.3mg of plant-based iron per a 3.5oz (100g) serving.
Vith regards to other minerals, cashew nuts include a lot of copper, manganese, and selenium. In smaller amounts, these nuts contain also magnesium, phosphorus, potassium, and zinc.
Except for minerals, this food is rich in protein (18.2mg per 3.5oz/100g serving) and in monounsaturated fats. You can a good amount of vitamin K and a small traces of folate in these nuts as well.
#6. FLAXSEEDS
5.7 mg
Flaxseeds are on the sixth place as they only include 5.7mg of non-heme iron per a 3.5oz (100g) serving. It includes a wide spectrum of other minerals, such as calcium, magnesium, phosphorus, potassium, zinc, copper, selenium, and manganese.
These seeds are also an excellent source of dietary fiber (27.3g per 3.5oz / 100g serving). As with other seeds and nuts on this list, flaxseeds are rich in fats (especially mono- and polyunsaturated fats). With regards to vitamins, flaxseeds contain thiamin, folate, and choline.
#7. PINE NUTS (DRIED)
5.5 mg
Dried pine nuts are on the seventh place in this list. A 3.5oz (100g) serving of these nuts will provide your body with a 5.5mg of plant-based iron. When compared to other food already covered by this list, pine nuts provide fewer minerals but include a huge amount of manganese.
This food is not rich in dietary fiber but contains a lot of fats. Actually, it provides almost 70g of fats per a 3.5oz (100g) serving – a majority of these are mono- and polyunsaturated ones.
#8. COTTONSEED KERNELS (ROASTED)
5.4 mg
On eight place are roasted cottonseed kernels as they contain 5.4mg of iron per a 3.5oz (100g) serving. These kernels provide your body with a lot of potassium, phosphorus, magnesium, and manganese.
When compared to pine nuts, cottonseed kernels provide a much more protein (32.6g per 3.5oz/100g serving) but includes less fat. Also, 1/4 of its fat content is saturated. Its vitamin content is not very rich.
#9. SUNFLOWER SEEDS (DRIED)
5.2 mg
Dried sunflower seeds are on the ninth place on this list with 5.2mg of iron per 3.5oz (100g) serving. These kernels do provide your body with a wide spectrum of minerals but none is provided in a huge amount.
Again, these seeds are a good source of dietary fiber (8.6g) and protein (20.8g per 3.5oz/100g serving). Sunflower seeds are rich in poly- and monosaturated fats and provide a good amount of vitamin E, thiamin, folate, choline, and betaine.
#10. SAFFLOWER SEEDS (DRIED)
4.9 mg
The tenth place of this list is reserved for kernels of safflower seeds. These contain around 4.9mg of iron per 3.5oz (100g) serving. Similarly as with sunflower seeds, these kernels provide a wide spectrum of minerals but none is provided in a huge amount.
It provides a small amount of thiamin, vitamin B6, folate and pantothenic acid. Also, it is a good source of dietary protein (16.2g per 3.5oz/100g serving) and healthy fats.
#11. HAZELNUTS
4.7 mg
Surprisingly, hazelnuts are another good source of non-heme iron as they are on the eleventh place in this list with 4.7mg of iron per 3.5oz (100g) serving. Similarly as with sunflower and safflower seeds, these kernels provide a wide spectrum of minerals but none is provided in a huge amount except manganese.
It provides a small amount of thiamin, vitamin E, vitamin K, niacin, folate, and choline. Also, it is a good source of dietary protein (15.0g per 3.5oz/100g serving) and an excellent source of healthy fats.
#12. PEANUTS (RAW)
4.6 mg
Peanuts are on the twelfth place on this list. They contain 4.6mg of iron per 3.5oz (100g) serving. As with previous nuts and seeds, peanuts provide a wide spectrum of minerals but none is provided in a huge amount.
It provides a small amount of thiamin, vitamin E, niacin, folate, and choline. Also, it is a good source of dietary protein (25.8g per 3.5oz/100g serving) and an excellent source of healthy fats (mainly monosaturated ones).
#13. ALMONDS (DRY-ROASTED)
4.5 mg
Almonds are on the thirteenth place with a 4.5mg of heme iron per 3.5oz (100g) serving. As with previous nuts and seeds, almonds provide a wide spectrum of minerals but none is provided in a huge amount except manganese.
It provides a good amount of vitamin E and a small amount of niacin, folate, and choline. Also, it is a good source of dietary fiber (11.8g) and protein (22.1g per 3.5oz/100g serving) and an excellent source of healthy fats (mainly monosaturated ones).
#14. PISTACHIOS (DRY-ROASTED)
4.2 mg
The fourteenth place on this list is reserved for pistachios. These nuts provide 4.2mg of plant-based iron per 3.5oz (100g) serving. As with previous nuts and seeds, pistachios provide a wide spectrum of minerals but none is provided in a huge amount.
Pistachios also provide small amounts of vitamins E, K, C, B6, niacin, folate, and choline. Also, it is a good source of dietary fiber (10.3g) and protein (21.3g per 3.5oz/100g serving) and a good source of healthy fats (mainly monounsaturated ones).
#15. MACADAMIA NUTS (RAW)
3.7 mg
Raw macadamia nuts are on the fifteenth place on this list. These provide your body with a 3.7mg of non-heme iron in a 3.5oz (100g) serving. As with previous nuts and seeds, macadamia nuts provide a wide spectrum of minerals but none is provided in a huge amount except manganese.
Macadamia nuts include only a small amount of vitamins. However, it is a good source of dietary fiber (8.6g) and plant-based protein (7.9g per 3.5oz/100g serving). These nuts include over 75g of fats (a majority of which is monosaturated).
#16. WALNUTS
3.1 mg
Walnuts (often considered as superfoods) are on the sixteenth place on this list. These nuts include 3.1mg of iron per a 3.5oz (100g) serving. As with previous nuts and seeds, walnuts provide a wide spectrum of minerals but none is provided in a huge amount except manganese.
Walnuts include only a small amount of vitamins. However, it is a good source of dietary fiber (6.8g) and an excellent source of plant-based protein (24.1g per 3.5oz/100g serving). These nuts include over 59g of fats (a majority of which is polyunsaturated).
#17. PECANS
2.5 mg
The seventeenth place on this list is reserved for pecans. These nuts include only a mere 2.5mg of iron per 3.5oz (100g) serving. As with previous nuts and seeds, pecans provide a wide spectrum of minerals (including fluoride) but none is provided in a huge amount except manganese.
Pecans include only a small amount of vitamins. However, it is a good source of dietary fiber (9.6g) and plant-based protein (9.2g per 3.5oz/100g serving). These nuts include over 72g of fats (a majority of which is monounsaturated).
#18. COCONUT MEAT (RAW)
2.4 mg
Raw coconut meat is on the eighteenth place on this list. It is not a good source of dietary iron as it only contains 2.4mg in 3.5oz (100g) serving. As with previous nuts and seeds, coconuts provide a wide spectrum of minerals but none is provided in a huge amount.
Coconut meat includes only a small amount of vitamins. However, it is a good source of dietary fiber (9.0g per 3.5oz/100g serving). These nuts include over 33.5g of fats (a majority of which is saturated).
#19. SWEET CHESTNUTS (ROASTED)
0.9 mg
Roasted chestnuts are on the last place on this list. These include only a mere 0.9mg of iron per 3.5oz (100g) serving. As with previous nuts and seeds, chestnuts provide a wide spectrum of minerals but none is provided in a huge amount.
Chestnuts include only a small amount of vitamins, such as vitamin C, niacin, cholate, and folate. It provides your body with a small amount of dietary fiber (5.1g) and protein (3.2g per 3.5oz/100g serving).
