What Kind of Nut is High in Iron? A Nutritional Breakdown

January 7, 2026 •

4 min read

Globally, iron deficiency remains a widespread nutritional issue, impacting an estimated 1.2 billion people. While many people primarily associate iron with animal products, a variety of nuts and seeds offer a significant plant-based source of this essential mineral, crucial for those on vegetarian or vegan diets.

Quick Summary

Several nuts and seeds, such as cashews and pine nuts, contain a notable amount of iron. The article details which nuts are highest in iron, explains how to maximize absorption, and offers delicious ways to add them to your daily meals.

Key Points

Sesame Seeds: These seeds are among the highest in iron, offering a significant plant-based source.
Cashews: A standout nut for iron content, cashews also contain copper, which assists in the body's iron utilization.
Absorption Matters: The non-heme iron in nuts is best absorbed when eaten with Vitamin C-rich foods, such as citrus or bell peppers.
Phytates: Compounds in nuts called phytates can inhibit iron absorption; soaking or roasting can help minimize this effect.
Dietary Variety: Incorporating a variety of iron-rich nuts and seeds is key to meeting your daily needs.

Understanding Iron Types: Heme vs. Non-Heme

Before diving into the list of iron-rich nuts, it's important to understand the two main types of dietary iron: heme and non-heme. Heme iron is found in animal products like meat and poultry, and is more easily absorbed by the body. Non-heme iron, on the other hand, is derived from plant sources, including nuts and seeds. While non-heme iron isn't absorbed as efficiently, its bioavailability can be improved by pairing it with certain other foods. For individuals on a plant-based diet, being strategic about combining foods is key to getting sufficient iron.

The Top Contenders: Nuts and Seeds High in Iron

When evaluating nuts and seeds for iron content, it’s often the smaller items that pack the biggest punch. While all nuts offer some nutritional value, a few stand out as excellent sources of non-heme iron.

Sesame Seeds: The Iron Powerhouse

Often overlooked, tiny sesame seeds are an incredibly rich source of iron. Just one cup of dried sesame seeds can provide a significant portion of your daily iron needs. They are incredibly versatile and can be used in a variety of dishes, from garnishing salads to being the key ingredient in tahini.

Cashews: A Rich Source with Added Benefits

Cashews are a popular choice for a reason. Besides being delicious, they are among the highest in iron for a traditional nut, with about 5.99 mg per 100g. Even better, they also contain copper, a mineral that plays a crucial role in iron absorption and metabolism within the body. Eating cashews can be a doubly beneficial choice for your iron levels.

Pine Nuts and Almonds: Great for Snacking

These nuts are great for snacking or adding to meals. Pine nuts contain about 7.5 mg of iron per cup, while almonds provide around 3.74 mg per 100g. Both are great additions to salads, oatmeal, or homemade trail mix.

Pistachios: A Savory Option

Pistachios offer a tasty and convenient way to boost your iron intake. They contain about 3.46 mg of iron per 100g and are also rich in protein and fiber. They are one of the lowest-calorie nuts, making them an excellent choice for a healthy snack.

Comparing Iron Content in Popular Nuts and Seeds

To make comparing easier, here is a breakdown of the iron content of several popular nuts and seeds. Note that values can vary depending on preparation and specific source.


Food (per 100g)	Approx. Iron Content (mg)
Sesame Seeds	14.6
Cashews	5.99
Almonds	3.74
Pine Nuts	~7.5 (per cup)
Pistachios	3.46
Hazelnuts	3.46

Maximizing Iron Absorption from Nuts

Since non-heme iron is less bioavailable, it’s important to take steps to increase absorption. Here are a few simple tips:

Pair with Vitamin C: Consume iron-rich nuts alongside foods high in Vitamin C, such as citrus fruits, strawberries, kiwis, or bell peppers. Vitamin C significantly enhances the absorption of non-heme iron.
Soak or Roast: Some nuts contain phytic acid, an antinutrient that can inhibit mineral absorption. Soaking or lightly roasting nuts can help reduce the phytic acid content.
Avoid Inhibitors: Try to consume your iron-rich nuts separately from foods high in calcium (like dairy) or drinks like coffee and tea, as these can interfere with iron absorption.

Delicious Ways to Add Iron-Rich Nuts to Your Diet

Incorporating these nuts and seeds into your diet can be both easy and delicious. Below are some simple ideas:

Snack on Mixed Nuts: Create your own mix of cashews, almonds, and pistachios for a quick and nutritious snack.
Top Your Breakfast: Sprinkle sesame seeds or chopped almonds over your oatmeal, yogurt, or smoothie bowl.
Make Nut Butter: Use cashews or almonds to make homemade nut butter. It’s a versatile ingredient for toast, smoothies, or dipping fruit.
Enhance Your Salads: Add a crunch to your salads with pine nuts or roasted sesame seeds. For extra flavor, toast them lightly first.
Bake with Nuts: Add chopped nuts like almonds or pistachios to muffins, breads, or energy bites for a boost of iron.

Conclusion: A Crunchy Path to Better Iron Intake

While meat is a primary source of easily absorbed heme iron, nuts and seeds represent a valuable and delicious alternative for a plant-based diet. Cashews and sesame seeds are particularly high in iron, but a variety of nuts like almonds, pistachios, and pine nuts also contribute meaningfully. By understanding how to maximize absorption—like pairing them with Vitamin C and avoiding inhibitors—you can effectively boost your iron intake. Incorporating these nutrient-dense options into your daily diet is a simple and satisfying way to support your overall health and prevent iron deficiency. For more ways to boost your iron intake with plant-based options, explore resources like Healthline's guide on vegetarian iron sources.

Frequently Asked Questions

While seeds often outpace nuts, cashews are one of the highest iron nuts, with about 5.99 mg per 100g. Among seeds, dried sesame seeds and pumpkin seeds are particularly potent, containing high levels of iron per cup.

The iron in nuts is non-heme iron, which is not absorbed as easily by the body as the heme iron found in meat. However, you can significantly improve non-heme iron absorption by eating nuts with foods rich in Vitamin C.

To increase iron absorption, pair your nuts with a source of Vitamin C like citrus fruit or strawberries. Additionally, soaking or lightly roasting nuts can help reduce phytates that inhibit absorption.

Yes, including iron-rich nuts and seeds as part of a balanced diet can help support healthy iron levels and reduce the risk of iron-deficiency anemia. However, they should be part of a broader strategy that also considers other iron sources.

Most nuts contain some amount of iron, but the content varies widely. For example, walnuts have a moderate amount, while cashews and almonds are higher. Seeds generally contain more iron than most nuts.

No nuts are inherently 'bad' for iron intake. However, some contain compounds like phytic acid that can inhibit absorption. This is not a reason to avoid them, but rather to be mindful of pairing them with Vitamin C for optimal benefit.

Easy ways include snacking on a handful of cashews, sprinkling sesame seeds on salads or stir-fries, adding almonds to your morning oatmeal or yogurt, or using nut butters in smoothies.