Are Nuts High In Iron?

Are Nuts High In Iron? (Full List)

Nuts are a remarkably popular snack food – and rightly so. They’re healthy and high in a vast variety of nutrients. But, are nuts high in iron?

Are nuts high in iron?

In general, nuts are very high in iron. The percentages vary depending on the nut you choose, but you really can’t go wrong by choosing any particular nuts because they’re all high in iron.

If you want to get the most health benefits from nuts, choose the mixed nuts bag for the largest variety of nutrients.

How much iron is in nuts?

The iron content in nuts varies. For instance, cashews are the highest in iron and have 6.7 mg of iron. On the other side are Brazil nuts and pecans with 2.4 mg and 2.5 mg respectively.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.

Nutritional Facts: Mixed nuts, oil roasted (3.5 oz/100 g)

  • 607 Calories
  • Total Fat 54 g
  • Sodium 5 mg
  • Total Carbohydrate 21 g
    • Dietary fiber 7 g
    • Sugar 4.2 g
  • Protein 20 g
  • Iron 2.61 mg 14-32% DV
  • Potassium 632 mg 13% DV
  • Vitamin C 0% DV
  • Calcium 11% DV
  • Vitamin B6 20% DV
  • Magnesium 57% DV

What nuts are highest in iron?

Although all nuts are high in iron, there is a distinction. The nuts highest in iron are cashews. And nuts lowest in iron are pecans and Brazil nuts.

CashewsPine nutsHazelnutsPeanutsPistachiosAlmondsMacadamiaWalnutsPecansBrazil nuts
6.7 mg5.5 mg4.7 mg4.6 mg3.9 mg3.7 mg3.7 mg2.9 mg2.5 mg2.4 mg
3.5 oz (100 g) of raw nuts

Let’s see the exact numbers and percentages for these nuts and see if your favorite nuts are high in iron.

Are cashews high in iron?

Cashews are very high in iron. 3.5 oz or 100 g of cashews contains 6.7 mg of iron. That’s 37% of the daily value for adult women and a whopping 84% for men.

If you can’t eat that much, know that one ounce (28.4 g) has 1.9 mg and that’s still a lot for a handful of nuts. Granted, cashews are nuts with arguably the highest iron content in them.

Cashews are also high in:

  • Copper (110%)
  • Phosphorus (85%)
  • Magnesium (82%)
  • Manganese (79%)
  • Zinc (61%)

RELATED: Are Blueberries High In Iron?

Are pine nuts high in iron?

Although not as popular as most other nuts on this list, pine nuts are a star among nuts. Pignoli, as they’re also called, are high in many nutrients, iron included. 3.5 oz pine nuts contain 5.5 mg of iron.

That’s 30% of recommended daily iron intake for women, and almost 69% for men. Apart from iron, pignoli are also high in:

  • Manganese (419%)
  • Phosphorus (82%)
  • Magnesium (71%)
  • Zinc (67%)
  • Copper (65%)

Are hazelnuts high in iron?

Hazelnuts are yet another nut variety that’s very high in iron. When looking at a 3.5 oz serving, we can see that hazelnuts have 4.7 mg of iron or 26% of the DV for women and 58% for men.

If you eat 20 hazelnuts, you’ll get 1.3 mg of iron. That’s four times more than the iron content of a banana.

Iron + Vitamin C at FutureKind.com

Apart from iron, hazelnuts are also high in fiber, proteins, vitamin B6, magnesium, calcium, and vitamin C.

Are peanuts high in iron?

Although peanuts aren’t true nuts, they are associated with them. Peanuts are also rich in iron. This is especially true for raw peanuts. 3.5 oz of peanuts has 4.6 mg of iron. That’s 25% of the daily value for women and 57% for men.

A one-ounce serving will still give you a respectable amount of iron as well. Between 7 and 16% of the daily value. That’s also a good serving to minimize your intake of calories. We all know how calorie-dense peanuts, and other nuts, really are.

I have to note here that the above values are for raw peanuts. If you choose dry-roasted, oil-roasted, or boiled peanuts, you’re cutting the iron content in half or more.

However, dry-roasted peanuts will retain more iron than oil-roasted or boiled peanuts.

Are pistachio nuts high in iron?

Pistachios are very nutritionally balanced and also very healthy. They contain all three: carbohydrates, protein, and fat, all in good amounts. 

Pistachio nuts are highly addicting but luckily, they’re also high in iron, among other nutrients. A 3.5 oz serving of pistachio nuts contains 3.9 mg of iron or 21% of the daily value for adult women and 49% for men.

By eating that many pistachio nuts you’ll also get far too many calories – 562. You’re better off eating a smaller serving, an ounce for example. An ounce of pistachios contains almost 50 kernels and has 6-14% of DV for iron.

It also has only 160 kcal as well as plenty of vitamin B6, fiber, potassium, and magnesium.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.

Are almonds high in iron?

Almonds are very versatile and for that reason, they’re used in many products, foods, and meals. Almonds are also very high in iron. 3.5 oz of almonds has 3.7 mg of iron or 20-46% of the daily value for iron.

The recommended daily intake of iron for adult women is 18 mg. For adult men, that’s only 8 mg. See more in the chart below.

Are macadamia nuts high in iron?

Macadamia nuts are also very high in iron. For example, a 3.5 oz (100 g) serving of these delicious nuts has 3.7 mg of iron. That’s the same as almonds.

This amount will give you 20% of the DV for women and 46% for men.

Are walnuts high in iron?

Walnuts are one of the healthier nuts out there. They’re also very high in iron. 3.5 oz of walnuts has 2.9 mg of iron. That’s 16% daily value for women and 36% for men.

Iron + Vitamin C at FutureKind.com

If you don’t know how many walnuts are in a 3.5 oz serving, it’s 50 shelled walnut halves or one cup.

And in that cup of walnuts, you’ll also get almost 30% of DV for fiber, 25% for vitamin B6, almost 40% of magnesium, etc. All in all, do yourself a favor and eat more walnuts and walnut-based foods.

Are pecans high in iron?

Pecans are widely used in baking and are also a good source of fiber. 3.5 oz of pecans contains 2.5 mg of iron. That’s 14% of DV for women and 31% for men.

That’s almost three times less iron than what cashews have but still a very respectable amount.

Pecans are also extremely high in manganese, zinc, and thiamine (B1), and quite high in magnesium, phosphorus, and many other nutrients.

Are Brazil nuts high in iron?

Brazil nuts are also high in iron. They have 2.4 mg per 3.5 oz (100 g) serving. That’s 13% of your recommended daily intake of iron if you’re an adult woman, or 30% if you’re a man.

The same serving of Brazil nuts will also net you almost 100% of your daily magnesium needs and 30% of fiber.

Brazil nuts are edible seeds of a South American tree that is one of the largest and longest-lived trees in the Amazon.

Recommended intakes for iron

Your recommended daily intake of iron depends on your age and sex. It was developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies.

RDAs for Iron
AgeMaleFemalePregnancyLactation
0-6 months0.27 mg0.27 mg
7-12 months11 mg11 mg
1-3 years7 mg7 mg
4-8 years10 mg10 mg
9-13 years8 mg8 mg
14-18 years11 mg15 mg27 mg10 mg
19-50 years8 mg18 mg27 mg9 mg
51+ years8 mg8 mg
RDAs for nonvegetarians. The RDAs for vegetarians are 1.8 times higher than for people who eat meat.

Conclusion

Nuts, and butter made out of nuts, contain high amounts of so-called non-heme iron. Cashews, pine nuts, hazelnuts, and peanuts are the highest in iron, while Brazil nuts and pecans are the lowest.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.

Source: USDA