10 Nuts High In Iron: Elevate Your Iron Intake with These Nutty Delights

Iron plays a crucial role in our body as it helps form red blood cells, which carry oxygen throughout the body. Lack of iron can lead to anemia, fatigue, and a weakened immune system.

While iron supplements are an option, it is ideal to get the necessary nutrients from natural sources.

Nuts are an excellent source of iron besides being a tasty and munchy snack. The nutrition profile of nuts extends much beyond just iron as it also contains other minerals and even protein.

There are, however, certain nuts with iron content significantly higher than others. That’s why dietitians frequently recommend these particular nuts to help individuals meet their daily iron intake requirements.

This article will take a close look at nuts highest in iron, their iron content, and their nutritional profile.

Key Takeaways

• The daily recommended iron intake varies based on age and gender.
• Women between the ages of 19 and 50 should aim for a daily intake of 18 mg of iron. For women aged 51 and older, as well as men 19 years and beyond, the recommended daily intake is 8 mg of iron.
• Infants and children up to 13 years old are advised to consume 7-10 mg of iron daily.
• Teenagers have different recommendations, with boys needing 11 mg and girls requiring 15 mg of iron daily.
• Nuts such as Cashew, Pine, Hazelnut, Peanut, Pistachio, Almond, Macadamia, Walnut, and Pecan boast a robust iron content.
• Apart from iron, these nuts also have a very satisfactory nutritional profile that makes them great additions to any healthy diet.
• To maintain a balanced and healthy diet, incorporate nuts as one of several iron sources, as overconsumption of nuts can lead to excessive calorie intake.

To know more about what nuts are high in iron and what other nutritional benefits they have, read on!

10 Nuts High In Iron

Nuts are not something that people eat as a staple, yet they boast a rich nutritional profile and a varied number of uses in an array of recipes ranging from full-fledged dishes to desserts.

While they are not made into primary sources of any nutrient, nuts can still well qualify to help any diet meet the daily recommended iron intake. And iron happens to be one nutrient that should not be skimmed upon.

So, below is a list of ten types of nuts that are rich in iron content:

Cashews

Cashews are not only delicious but also highly nutritious, offering numerous health benefits.

Their high iron content is just one of the many nutritional qualities they possess. They are rich in monounsaturated and polyunsaturated fats, which have been shown to regulate cholesterol levels. This means cashews can significantly reduce the risk of heart disease and stroke.

But since we are here to analyze the levels of iron in nuts, here’s the iron content and nutritional profile of 100 grams of cashews. 100 grams is roughly 67-70 cashew nuts. It may however vary, depending on the size of each nut.

Serving – 100 gms

• Iron- 6.68 mg
• Daily Value (%) – 37

Nutritional Profile of Cashew nuts:

• Calories: 553
• Carbs: 30.19g
• Net Carbs: 18.84g
• Fiber: 11.35g
• Protein: 18.22g
• Fat: 43.85g

Despite the high calorie count, cashews are known to help in weight management as the protein and fiber allow one to feel full for a longer time thus reducing the chances of overeating.

It is also a recommended snack for people with diabetes due to its low sugar and high fiber content.

Pine Nuts

Pine nuts, also known as pinon nuts or pignoli are the edible seeds from pine trees.

It is a robust source of essential nutrients such as vitamins, minerals, and healthy fats. 

Pine nuts also contain monounsaturated and polyunsaturated fats as well as anti-oxidants which protect the body from carcinogenic agents called “free radicals”.

Aside from a healthy nutrition packed content, pine nuts are valued for being high in iron.

Serving – 100 gms

• Iron- 5.53 mg
• Daily Value (%) – 31

Nutritional Profile of Pine Nuts:

• Calories: 673
• Carbs: 13.08g
• Net Carbs: 3.71g
• Fiber: 9.37g
• Protein: 13.69g
• Fat: 68.37g

Pine nuts are also a good source of magnesium, zinc, and vitamin E. These nutrients are important for bone health, immune system function, blood sugar control, energy production, wound healing, skin, and eye health.

Due to their distinct and good taste, incorporating pine nuts into your diet is quite easy. They can be snacked on, added to salads and pasta, or used as an oatmeal or yogurt topping for a unique and nutty taste.

Hazelnuts

Next on the list of nuts with high iron is Hazelnut. Hazelnuts can be consumed as a snack, used in baking and desserts, and added to breakfast cereals like muesli.

In particular, hazelnuts are used to make praline confectionery and combined with chocolate for various products such as chocolate truffles, chocolate bars, hazelnut cocoa spread, like Nutella, and Frangelico liqueur. ^[1] 

To stay on topic, let us gloss over the iron and nutrient content in 100 grams of Hazelnuts.

Serving – 100 gms

• Iron- 4.70 mg
• Daily Value (%) – 26

Nutritional Profile of Hazelnuts:

• Calories: 628
• Carbs: 16.70g
• Net Carbs: 8.03g
• Fiber: 8.67g
• Protein: 14.95g
• Fat: 60.75g

As can be seen, hazelnuts have a nutrient-dense profile that provides numerous health benefits. These include promoting strong bones, boosting immunity, supporting proper nerve function, maintaining a healthy heart, and aiding in weight management.

Additionally, hazelnuts can help protect against cancer due to their antioxidant content. They are also a good source of vitamin E, magnesium, and fiber.

Peanuts

Peanut is one of the most commonly eaten and easily available nuts all over the world. It is eaten as a snack, in salads, and as an ingredient in some oriental cuisines.

Peanut butter derived directly from this nut is also a very popular condiment that is used in a wide range of dishes.  It is also a good source of iron, fiber, and protein.

100 grams of peanuts contain the following :

Serving – 100 gms

• Iron- 4.70 mg
• Daily Value (%) – 26

Nutritional Profile of Peanuts:

• Calories: 567
• Carbs: 16.13g
• Net Carbs: 7.76g
• Fiber: 8.37g
• Protein: 25.80g
• Fat: 49.24g

Peanuts are a cost-effective source of protein, making them a great choice for vegans and vegetarians. They promote healthy heart and bone function and are especially beneficial for those with diabetes due to their low Glycemic index.

With a GI value of only 13, peanuts have one of the lowest levels among nuts and seeds, making them an ideal snack option that won’t compromise blood sugar levels.

Pistachios

The edible seeds of the Pistacia vera tree are better known to us as Pistachio nuts. These nuts have a very distinct and recognizable taste that sets them apart.

In terms of palatability, it stands out as the main ingredient in a variety of sweet food products such as ice cream, cookies, and such.

It is an easily sourced plant-based source of iron but that is just one of the many positive characteristics of this nut.

The specific iron content and general nutrition profile  have been provided below:

Serving – 100 gms

• Iron- 3.92 mg
• Daily Value (%) – 22

Nutritional Profile of Pistachios:

• Calories: 560
• Carbs: 27.17g
• Net Carbs: 16.01g
• Fiber: 11.16g
• Protein: 20.60g
• Fat: 45.32g

One thing that makes pistachios so highly sought is their calorie count. Despite having a low number of calories it is high in protein, making it a great alternative for vegans and vegetarians. In terms of protein, pistachios come second only to almonds.

Because of their protein and fiber content, pistachios may help in weight loss as they encourage a feeling of being full thus preventing overeating. ^[3]

What is more, is that shelled pistachios are good for mindful eating as the number of empty shells lets you keep track of the number of nuts you have already eaten. ^[4]

Almonds

Almonds are a highly nutritious nut that is popular all over the world. They are loaded with healthy fats, protein, fiber, vitamins, and minerals, which make them a great addition to any healthy diet.

Eating only a handful of almonds every day can greatly benefit your health.

Additionally, almonds are packed with antioxidants and are a good source of iron.

Serving – 100 gms

• Iron- 3.71 mg
• Daily Value (%) – 21

Nutritional Profile of Almonds:

• Calories: 579
• Carbs: 21.69g
• Net Carbs: 4.43g
• Fiber: 17.26g
• Protein: 21.15g
• Fat: 49.93g

In addition to their nutritional benefits, almonds are a versatile ingredient that can be used in a variety of dishes, including baked goods, salads, and smoothies.

Whether eaten raw, roasted, or ground into almond butter, almonds are a delicious and healthy snack that can help support overall health and well-being.

Don’t miss:

11 Lowest Calorie Nut Butters for Weight Loss
15 Basmati Rice Benefits
Why Do Bodybuilders Eat Peanut Butter
7 Day 1000 Calorie Diet Plan for Weight Loss

Macadamia

Macadamia nuts are native to Australia but are now cultivated in many parts of the world. These nuts are known for their rich, buttery flavor and are a popular ingredient in many dishes, including desserts and salads.

Apart from its iron content, it also contains healthy fats and aids in weight loss.

The nutritional profile provided below clearly shows a high-fat content. However, it must be noted that 80% of these are monounsaturated fats which have specific health benefits. 

Serving – 100 gms

• Iron- 3.69 mg
• Daily Value (%) – 20

Nutritional Profile of Macadamia Nuts:

• Calories: 718
• Carbs: 13.82g
• Net Carbs: 5.22g
• Fiber: 8.60g
• Protein: 7.91g
• Fat: 76.08g

As can be seen, macadamia nuts have a good dietary fiber content that can help in digestion and increase feelings of satiety after eating.

Apart from iron,  it is also a storehouse of other important vitamins and minerals such as Vitamin B6, Magnesium, and Potassium, all of which are important for multiple bodily processes.

Walnuts

To simply say that walnuts are rich in iron and are generally nutritious snacks would be an understatement. It is loaded with multiple types of nutrients, and it is also one of the few nuts that contain a significantly larger quantity of omega-3 fatty acids also known as Alpha-linolenic acid (ALA).

Research has shown that the presence of ALA in one’s diet reduces the chances of cardiovascular diseases such as arrhythmia.

The iron content and nutritional elements of Walnuts have been listed below:

Serving – 100 gms

• Iron- 2.91 mg
• Daily Value (%) – 16

Nutritional Profile of Walnuts:

• Calories: 654
• Carbs: 13.71g
• Net Carbs: 7.77g
• Fiber: 5.9g
• Protein: 15.23g
• Fat: 65.21g

This is not all as walnuts also have been shown to fight oxidative stress and inflammation due to its polyphenol. It also promotes a healthy gut and has been shown to reduce the risks of some types of cancer.

That being said, it should be mentioned that walnuts are very tasty and are a chief ingredient in many dishes such as pies, tarts, and cakes.

Pecans

Pecans are renowned for their unique taste. The lesser-known fact about these very tasty nuts is that they have impressive health benefits as well. Regulation of heart health improving digestion, aiding weight loss, preventing hair loss and skin problems are just some of them.

It is also among the nuts that are high in iron. Although its iron content is not as high as cashew or pine nuts, it is well-balanced by its nutritional profile.

Serving – 100 gms

• Iron- 2.53 mg
• Daily Value (%) – 14

Nutritional Profile of Pecans:

• Calories: 691
• Carbs: 13.86g
• Net Carbs: 4.26g
• Fiber: 9.60g
• Protein: 9.17g
• Fat: 71.97g

Apart from being a rich source of essential nutrients that promote good health, pecans are renowned for their distinct buttery taste.

Both raw and roasted pecans are consumed as snacks and are also employed as flavoring agents in a variety of food products, including ice creams, candies, cakes, and cookies.

Additionally, pecans are utilized as fuel for smoking meats, imparting a sweet and nutty flavor that is more robust than that of several fruit woods.

Brazil Nuts

Brazil nuts have been recognized for their great taste, yet their health benefits extend far beyond their taste.

These nuts have been found to have a positive impact on various aspects of human health, including the regulation of the thyroid gland, reduction of inflammation, and support of the heart, brain, and immune system. Besides that, they are also one of the nuts that contain a good amount of iron.

Serving – 100 gms

• Iron- 2.43 mg
• Daily Value (%) – 14

Nutritional Profile of Brazil Nuts:

• Calories: 656
• Carbs: 12.27g
• Net Carbs: 1.42g
• Fiber: 10.85g
• Protein: 14.32g
• Fat: 66.43g

These nuts are energy-dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium. Brazil nuts are among the richest selenium food sources, and studies have considered this Amazonian nut as an alternative for selenium supplementation. ^[2]

Besides selenium, Brazil nuts present relevant content of other micronutrients such as magnesium, copper, and zinc.

The nutritional composition of Brazil nuts is also characterized by an adequate fatty acid profile and high content of protein and bioactive compounds, which collectively contribute to their numerous health benefits.

Don’t miss:

15 Healthy 1000 Calorie Meals for Bulking
15 Foods for a Bigger Butt
15 High Protein Low Carb Vegetarian Foods
10 High Protein Beans

Some Final Words

If you are planning to make one or more of these nuts as your primary source of iron then you must think twice about it. Say, for example, an adult woman needs about 18 mg of iron in a day and for that, she would have to eat approximately 269 grams of cashews.

That is more than 100 cashews a day and this practice is certainly not healthy because nuts are usually high in calories.

• 100 grams of nuts usually packs around 617 calories, accounting for a significant portion of your daily recommended calorie intake.
• Excessive nut consumption may result in bloating.
• On top of that most nuts have a high omega 6 content that messes up the omega 3 to omega 6 fat ratio. This is why overconsumption of nuts can cause inflammation.

Although, it should be mentioned again that it depends on the quantity as the inflammatory qualities of nuts are far outweighed by the other nutrients. So, eating 5 walnuts a day won’t harm your health but eating 100, will.

Therefore, the wise thing to do would be to make nuts one of the many iron sources for a balanced and healthy diet.

References

1. Lim T. K. (2012). Edible Medicinal and Non-Medicinal Plants. Vol. 1: Fruits. Springer Science & Business Media. pp. 473–474.
2. Cardoso, B. R., Duarte, G. B. S., Reis, B. Z., & Cozzolino, S. M. (2017). Brazil nuts: Nutritional composition, health benefits, and safety aspects. Food Research International, 100, 9-18.
3. Moon, J., & Koh, G. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of obesity & metabolic syndrome, 29(3), 166.
4. Kennedy-Hagan, K., Painter, J. E., Honselman, C., Halvorson, A., Rhodes, K., & Skwir, K. (2011). The effect of pistachio shells as a visual cue in reducing caloric consumption. Appetite, 57(2), 418-420.