How Much Iron is in Almond Nuts?

November 12, 2025 •

3 min read

According to the Almond Board of California, a 30-gram serving of almonds contains approximately 1.1 mg of iron, contributing to your daily mineral intake. This article explores exactly how much iron is in almond nuts and provides a comprehensive look at their nutritional profile, bioavailability, and role in a balanced diet.

Quick Summary

This article details the iron content in almonds per 100g and per serving, compares their iron levels to other nuts and plant-based foods, and discusses factors affecting iron absorption. It also highlights the overall nutritional benefits of including almonds in a healthy diet.

Key Points

Iron Content: 100g of almonds contains approximately 3.7–5.4 mg of non-heme iron, and a 30g handful provides about 1.1 mg.
Bioavailability: Non-heme iron from almonds is less absorbed than heme iron from animal products due to compounds like phytic acid.
Enhanced Absorption: Pairing almonds with vitamin C-rich foods, such as citrus fruits or berries, significantly boosts iron absorption.
Comparative Value: While not the highest source of plant-based iron (e.g., cashews, sesame seeds), almonds are a valuable part of a varied, iron-rich diet.
Overall Nutrition: In addition to iron, almonds are rich in protein, fiber, healthy fats, vitamin E, magnesium, and calcium.
Strategic Consumption: To maximize iron intake, avoid consuming almonds at the same time as coffee, tea, or high-calcium foods.

Understanding the Iron Content in Almonds

The iron content in almond nuts varies depending on the serving size. Based on several nutritional databases, 100 grams of almonds contain between 3.7 mg and 5.4 mg of iron. This amount is a significant contribution to the daily recommended intake, which ranges from 8 mg to 18 mg for adults, depending on age and gender. It's also important to consider standard portion sizes. A typical 30-gram serving, or a small handful, provides approximately 1.1 mg of iron. While not the most iron-dense food, almonds are a valuable source, especially for individuals following a plant-based diet.

Factors Influencing Almond's Iron Content

Several factors can influence the final iron concentration in almonds. The variety of the almond, cultivation methods, and regional climate can all play a role. Furthermore, processing methods, such as roasting, can also alter nutrient profiles. However, these variations are generally minor, and the figures remain consistently within the same range across reputable sources.

The Importance of Bioavailability

Iron found in plant-based foods like almonds is called non-heme iron, which is less readily absorbed by the body compared to heme iron from animal sources. Almonds also contain phytic acid, an antinutrient that can inhibit mineral absorption by binding to iron. This doesn't mean the iron is useless, but it does mean strategic pairing with other foods is crucial for maximizing benefits. Consuming vitamin C-rich foods alongside almonds can significantly enhance non-heme iron absorption.

Almonds vs. Other Iron Sources: A Comparison

Almonds are a good source of iron, but how do they stack up against other plant-based and common foods? The following table provides a clear comparison:


Food (per 100g)	Iron Content (mg)	Iron Type	Key Bioavailability Factors
Almonds	~3.7-5.4	Non-heme	Contains phytic acid; absorption improved by Vitamin C.
Cashews	~6.0-6.7	Non-heme	Also contains phytic acid; copper can aid absorption.
Spinach (cooked)	~2.7	Non-heme	Contains oxalates, which can inhibit absorption; vitamin C pairing is vital.
Lentils (cooked)	~3.3	Non-heme	Non-heme iron, but cooking and pairing with vitamin C can improve absorption.
Sesame Seeds	~21	Non-heme	High iron content but also contains phytates; pair with vitamin C.
Lean Beef	~2.5-3.0	Heme	Highly bioavailable; absorption is not significantly inhibited by other food compounds.

Maximizing Iron Absorption from Almonds

To get the most iron from almond nuts and other plant-based sources, follow these simple strategies:

Pair with Vitamin C: Add almonds to a fruit salad with citrus fruits like oranges or strawberries. The vitamin C helps convert non-heme iron into a more absorbable form.
Soak or Roast: Soaking almonds overnight or lightly roasting them can help reduce the phytic acid content, thereby improving mineral availability.
Avoid Inhibitors: Avoid consuming coffee or tea within an hour of eating iron-rich foods, as the tannins in these drinks can inhibit iron absorption. Similarly, consume calcium-rich foods and supplements at a separate time.

The Holistic Nutritional Profile of Almonds

Beyond iron, almonds offer a wealth of other essential nutrients. A single handful provides significant amounts of protein, fiber, vitamin E, and healthy monounsaturated fats. They are also a great source of magnesium, which aids in blood sugar control and bone health, and calcium. The combination of protein, fiber, and healthy fats in almonds makes them a satiating snack that can help with weight management.

Lists of other almond benefits include:

Heart Health: The monounsaturated fats in almonds help lower bad cholesterol (LDL) levels.
Antioxidant Power: Almonds are packed with antioxidants, particularly vitamin E, which protects cells from oxidative damage.
Bone Health: Along with calcium, the magnesium and phosphorus in almonds support bone density.
Blood Sugar Control: The high fiber and fat content helps slow the absorption of sugar, which can help regulate blood sugar levels.

Conclusion: A Valuable Addition to a Balanced Diet

So, how much iron is in almond nuts? While the absolute quantity per serving is modest compared to some other foods, almonds are a valuable contributor to dietary iron, especially when part of a varied, nutrient-dense diet. A 100g serving contains approximately 3.7 to 5.4 mg of non-heme iron, and a standard 30g handful provides about 1.1 mg. The key to unlocking this mineral is to combine almonds with vitamin C sources to boost absorption and avoid consumption alongside known inhibitors like coffee, tea, and high-calcium foods. Beyond their iron content, almonds are a powerhouse of other vitamins, minerals, and healthy fats, making them an excellent choice for overall nutritional well-being.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional for personalized dietary recommendations.

Frequently Asked Questions

A standard 30-gram serving (about a handful or 20-25 nuts) provides approximately 1.1 mg of iron. As daily iron requirements vary greatly, almonds should be part of a varied diet that includes other iron sources, especially for those with higher needs.

While the impact is generally minimal, roasting can slightly alter nutrient levels. Some sources suggest lightly roasting can reduce phytic acid, which may improve iron absorption, but raw and roasted almonds have very similar overall iron content.

To get the most iron from almonds, combine them with foods rich in vitamin C, such as fruit salad or adding them to a meal with broccoli. Soaking or lightly roasting them can also help improve mineral absorption.

Almonds generally contain more iron per serving than cooked spinach. However, both are good plant-based sources. Like almonds, spinach also contains absorption inhibitors (oxalates), making it important to pair it with vitamin C.

Almonds can be a beneficial part of a diet addressing iron deficiency, but they should not be relied upon as the sole source due to lower non-heme iron bioavailability. A comprehensive approach, often including supplementation and other iron-rich foods, is usually needed.

Cashews and pine nuts are often cited as having higher iron content than almonds. Cashews, for example, can contain around 6.0-6.7 mg of iron per 100g, making them another excellent choice for boosting mineral intake.

Commercially available almond milk can be fortified with iron, but the naturally occurring iron from the almonds is typically very low due to the small percentage of almonds used. Always check the nutrition label for specific details on fortification.