Food of Group Nuts, Seeds - ranking by value in iron

Reminder: according to your Nutritional Profile, your recommended intakes in iron are 18mg and your maximum tolerated intakes are 45mg.

Top 10: Foods of Group Nuts, Seeds with the greatest value in iron

food	intakes per portion
Toasted Sesame Seeds (30g)	4.4mg
Sesame Meal (30g)	4.4mg
Coconut Milk (100ml)	3.2mg
Pumpkin seed kernels (30g)	2.6mg
Almond Meal (30g)	2.6mg
Chia seeds (30g)	2.3mg
Coconut Cream (100ml)	2.3mg
Watermelon Seed Kernels (30g)	2.2mg
Sesame Flour (15g)	2.1mg
Cashew Nuts (30g)	1.8mg

Foods of Group Nuts, Seeds with the greatest valuein iron: 11-36

food	intakes per portion
Linseeds (30g)	1.7mg
Pine Nuts (30g)	1.7mg
Sunflower Seed Kernels (30g)	1.6mg
Safflower seed kernels (30g)	1.5mg
Safflower Seed Meal (30g)	1.5mg
Tahini (15ml)	1.4mg
Hazelnuts (30g)	1.3mg
Pistachio (30g)	1.2mg
Almond (30g)	1.1mg
Macadamia Nuts (30g)	1.1mg
Dried lotus seeds (30g)	1.1mg
Dessicated Coconut Meat (30g)	1mg
Sunflower Seed Flour (15g)	0.99mg
Walnuts (30g)	0.87mg
Cashew Butter (15ml)	0.82mg
Pecan Nuts (30g)	0.76mg
Brazilnuts (30g)	0.73mg
Coconut Meat (30g)	0.73mg
Sunflower Seed Butter (15ml)	0.67mg
Hickory nuts (30g)	0.64mg
Almond Butter (15ml)	0.57mg
Ginkgo (30g)	0.48mg
Almond Paste (30ml packed)	0.46mg
Coconut Water (100ml)	0.29mg
Chestnuts (30g)	0.28mg
Roasted Chestnuts (30g)	0.27mg