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10 Common Nuts Rich In Iron

What nuts are rich in iron, a vital mineral required to make hemoglobin? Cashews, pecans, macadamia nuts... Discover more in our interactive infographic.
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Iron Nuts

Cashew nuts / dry roasted

Cashew nuts
Iron per 100g:
6 mg
total
60% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
75% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
75% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
75% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
75% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
75% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Pine nuts / dried

Pine nuts
Iron per 100g:
5.53 mg
total
55% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
50% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
69% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
31% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
69% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
69% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Cashew butter / plain

Cashew butter
Iron per 100g:
5.03 mg
total
50% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
50% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
34% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Hazelnuts / dry roasted

Hazelnuts
Iron per 100g:
4.38 mg
total
44% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
29% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
55% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Pistachio nuts / raw

Pistachio nuts
Iron per 100g:
3.92 mg
total
39% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
49% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
39% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Almonds / dry roasted

Almonds
Iron per 100g:
3.73 mg
total
37% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Macadamia nuts / raw

Macadamia nuts
Iron per 100g:
3.69 mg
total
37% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Almonds / blanched

Almonds
Iron per 100g:
3.28 mg
total
33% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
30% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
41% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Pecans / dry roasted

Pecans
Iron per 100g:
2.8 mg
total
28% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
25% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Iron Nuts

Walnuts, english

Walnuts, english
Iron per 100g:
2.91 mg
total
29% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
29% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs