Exploring Which Dry Nuts Are Rich in Iron for a Healthier Diet

November 14, 2025 •

4 min read

According to nutrition data, cashews and pine nuts offer significant amounts of iron, making them excellent choices for boosting your intake. This guide will detail which dry nuts are rich in iron and how to incorporate them into your daily diet effectively.

Quick Summary

This resource provides a detailed breakdown of the iron content in various dry nuts and seeds. It highlights key nutritional benefits and offers practical advice for maximizing iron absorption through smart dietary choices.

Key Points

Top Sources: Cashews, pine nuts, and pistachios are among the highest iron-rich dry nuts.
Seeds are Potent: Don't overlook seeds; pumpkin and sesame seeds are exceptionally high in iron.
Maximize Absorption: Pair iron-rich nuts with Vitamin C sources like citrus fruits to boost absorption.
Avoid Inhibitors: Limit consumption of dairy, coffee, and tea around the time you eat iron-rich nuts.
Versatile Snacks: Nuts are easy to incorporate into your diet as snacks, salad toppings, or in smoothies.
Soak for Better Digestion: Soaking nuts can help reduce phytic acid, which can improve mineral absorption.

Why Iron is Essential for Your Body

Iron is a vital mineral that plays a crucial role in many bodily functions, most importantly the transport of oxygen via red blood cells. An iron deficiency, also known as anemia, can lead to fatigue, weakness, and other health issues. While red meat is a well-known source of iron, plant-based diets, including a variety of dry nuts and seeds, can also provide a substantial amount of this essential nutrient.

Non-heme iron, the type found in nuts and other plant-based foods, is not absorbed by the body as easily as the heme iron found in animal products. However, strategic dietary combinations can significantly improve absorption. Knowing which nuts contain the highest levels of iron is the first step toward incorporating them into a balanced diet.

The Contenders: Top Iron-Rich Nuts and Seeds

While all nuts offer some level of iron, certain varieties stand out for their higher concentration. It is important to note that many sources include seeds in this category due to their similar nutritional profile and consumption habits. Here are some of the best choices:

Pine Nuts: Often topping the list, pine nuts (or pine kernels) offer a high iron value. Beyond their iron content, they are also a great source of magnesium and healthy fats, and are a key ingredient in pesto.
Cashews: Cashews are not only delicious but also packed with iron. They are a versatile snack that provides a creamy texture to sauces and curries, and also offers copper and magnesium.
Pistachios: As an excellent source of protein and iron, pistachios are a healthy and convenient snack option. They are also high in vitamin B6 and contain healthy fats and fiber.
Almonds: A popular and nutritious nut, almonds provide a respectable amount of iron. They are also rich in fiber, vitamin E, and healthy fats, though calcium in almonds can sometimes hinder iron absorption. Soaking them can help with digestibility.
Pumpkin Seeds: Technically seeds, pumpkin seeds are so high in iron that they warrant a mention alongside nuts. They also offer protein, magnesium, and zinc.
Sesame Seeds: Another standout in the seed category, sesame seeds contain a very high amount of iron. They can be consumed as seeds or in the form of tahini.

Boosting Your Iron Absorption from Nuts

Since the non-heme iron in nuts is less readily absorbed, a few simple strategies can help your body get the most out of your nutty snack:

Pair with Vitamin C: The single most effective way to increase non-heme iron absorption is to consume it with a food high in Vitamin C. A handful of cashews with a side of orange slices or a salad topped with pistachios and a citrus dressing are great examples.
Avoid Certain Combinations: Calcium can inhibit iron absorption. Consider eating your iron-rich nuts and dairy products at separate times. Similarly, tannins found in tea and coffee can interfere, so it's best to enjoy those beverages between meals.
Soak and Roast: Soaking nuts can help reduce phytic acid, which is a compound that can block mineral absorption. Lightly roasting nuts can also improve iron bioavailability and flavor.

Comparison of Iron-Rich Nuts and Seeds (per 100g)

To give you a clearer picture, here is a comparison of iron content based on data from several nutrition sources. Keep in mind that values can vary based on preparation.


Food	Approximate Iron (mg)	Notes
Sesame Seeds	14.6 mg	Excellent source, also used in tahini.
Pumpkin Seeds	11.4 mg	A top source, also rich in zinc.
Cashews (dry roasted)	6.7 mg	Very high iron content.
Pine Nuts (dried)	5.5 mg	A great choice for iron and magnesium.
Almonds (whole)	5.3 mg	A good source, best enjoyed soaked or roasted.
Pistachios	3.9 mg	Good protein and iron source.

Incorporating Iron-Rich Nuts into Your Diet

Including these nuts in your daily meals is simple and delicious. Here are some ideas:

Snack on them: A handful of cashews or pistachios makes for a quick and satisfying snack.
Sprinkle on salads: Top your salads with pine nuts, pumpkin seeds, or almonds for added crunch and nutrients.
Blend into smoothies: Add a spoonful of nut butter (like almond or cashew butter) or a few spoonfuls of seeds for a creamy, iron-rich boost.
Use in cooking: Incorporate sesame seeds into stir-fries or use pine nuts in pesto for a Mediterranean twist.
Bake with them: Add nuts or seeds to breads, muffins, or granola bars for a wholesome addition.

Conclusion

For those seeking to increase their iron intake, particularly through plant-based sources, several dry nuts and seeds prove to be excellent choices. Cashews, pine nuts, pistachios, almonds, and especially pumpkin and sesame seeds, offer notable iron content. The key to maximizing their benefits is to understand how to pair them with Vitamin C and minimize inhibitory factors like calcium and tannins. By incorporating these nutritious options into a varied diet, you can easily and deliciously support your body's iron needs. For more details on boosting iron intake from plant-based foods, you can visit Healthline for further information: Vegetarian Foods That Are Loaded with Iron.

Frequently Asked Questions

Cashews and pine nuts are excellent dry nut sources of iron. Sesame seeds and pumpkin seeds are also exceptionally high in iron and are often consumed similarly to nuts.

To increase non-heme iron absorption from nuts, pair them with a good source of Vitamin C, such as oranges, bell peppers, or strawberries. Lightly roasting or soaking nuts may also help.

Per 100 grams, cashews contain more iron than almonds. However, both are good sources of iron, and almonds also provide other valuable nutrients like Vitamin E.

While nuts are a great plant-based iron source, they should be part of a diverse diet that includes other iron-rich plant foods like lentils, beans, and fortified cereals to ensure you meet your daily requirements.

The iron in nuts is non-heme iron, which the body does not absorb as efficiently as heme iron found in meat. Plant compounds like phytic acid can also inhibit absorption, but soaking nuts can help reduce this effect.

The iron content in nuts is not significantly affected by roasting, especially light roasting. Some sources suggest light roasting may slightly improve bioavailability by reducing phytic acid content.

You can add iron-rich nuts by snacking on a handful, sprinkling them on salads or yogurt, blending them into nut butters for toast or smoothies, or incorporating them into cooked dishes like stir-fries and pestos.