Which Has More Iron, Almonds or Pistachios?

October 25, 2025 •

4 min read

While both almonds and pistachios are recognized as nutritious snacks, official USDA data indicates that pistachios have a marginal edge in iron content per 100 grams. This article delves into the specifics of which has more iron, examining not just the raw numbers but also how your body absorbs this vital mineral from each nut.

Quick Summary

This article compares the iron content of almonds and pistachios, exploring their nutritional profiles and key differences to determine which nut is the better dietary source.

Key Points

Iron Content: Pistachios contain slightly more iron per 100g than almonds, though the difference is minimal based on USDA data.
Bioavailability Challenge: Both nuts provide non-heme iron, which the body absorbs less efficiently than iron from animal sources.
Absorption Enhancement: To improve non-heme iron absorption from nuts, pair them with foods rich in Vitamin C.
Vitamin Strengths: Almonds are a superior source of Vitamin E and calcium, while pistachios contain significantly more Vitamin B6 and potassium.
Overall Health: Both nuts offer heart-healthy fats, protein, and antioxidants, contributing to overall wellness.
Inhibitors: Compounds like phytates and polyphenols in nuts can inhibit iron absorption, a factor worth considering in your diet.

Total Iron Content: A Head-to-Head Comparison

When evaluating which has more iron, almonds or pistachios, the raw data shows a very close competition. According to USDA data compiled by sources like Nuthealth.org and Medical News Today, pistachios slightly edge out almonds in total iron content per 100 grams. Specifically, pistachios contain approximately 4.0mg of iron per 100g, while almonds have about 3.7mg. This difference is minimal and in some older or conflicting data sets, the values appear almost equal. For context, a typical one-ounce (28-gram) serving would provide about 1.1mg of iron from pistachios and 1.0mg from almonds. While the difference is small, pistachios technically contain more iron based on recent data from reliable sources.

The Crucial Factor: Non-Heme Iron Bioavailability

Simply comparing total iron content doesn’t tell the full story. As plant-based foods, both nuts contain non-heme iron, which the body absorbs less efficiently than the heme iron found in animal products. Several factors influence how much non-heme iron is actually absorbed by the body from almonds and pistachios:

Phytates and Polyphenols: Both nuts contain these natural compounds, which are known inhibitors of iron absorption.
Vitamin C: Pairing these nuts with a source of vitamin C (like citrus, bell peppers, or strawberries) can significantly enhance non-heme iron absorption and help overcome the effect of inhibitors.
Relative Bioavailability: Interestingly, some research suggests that almonds and pistachios have a higher relative bioavailability of iron compared to other nuts like peanuts, but overall absorption from nuts is still low, generally under 10%.

Almonds vs. Pistachios: A Broader Nutritional Showdown

Beyond just iron, these nuts have distinct nutritional profiles that cater to different dietary needs. A balanced diet often includes a variety of nutrient-dense foods, and choosing between almonds and pistachios can depend on which other nutrients you're looking to prioritize.

Comparison Table: Almonds vs. Pistachios (per 100g)


Nutrient	Almonds	Pistachios	Key Insight
Iron	~3.7mg	~4.0mg	Pistachios have slightly more iron per 100g.
Vitamin E	25.6mg	2.4mg	Almonds are an excellent source of this antioxidant.
Vitamin B6	0.14mg	1.12mg	Pistachios are significantly richer in Vitamin B6.
Magnesium	270mg	109mg	Almonds offer substantially more magnesium.
Potassium	733mg	1,007mg	Pistachios provide more potassium.
Calcium	269mg	107mg	Almonds are a much better source of calcium.
Dietary Fiber	12.5g	10.6g	Almonds contain slightly more fiber.

Health Benefits of Both Nuts

Incorporating either almond or pistachios into your diet offers a host of health advantages. Both are rich in healthy fats, protein, and antioxidants, which contribute to overall well-being. However, their specific micronutrient strengths influence their most prominent health benefits:

Heart Health: Both are beneficial, but almonds’ high Vitamin E content and pistachios’ polyunsaturated fats are particularly good for cardiovascular health.
Eye Health: Pistachios contain lutein and zeaxanthin, powerful antioxidants that are important for protecting eye health.
Gut Health: Both nuts have a prebiotic effect due to their fiber content, supporting a healthy gut microbiome.
Blood Sugar Control: Almonds are known to help regulate blood sugar levels due to their high fiber content.

How to Maximize Iron Absorption from Nuts

Even though non-heme iron is less bioavailable, you can take simple steps to improve your body's absorption from nuts and other plant-based sources:

Pair them with vitamin C-rich foods, such as strawberries, citrus, or bell peppers.
Avoid consuming them with beverages like coffee or tea, which contain polyphenols that inhibit absorption.
Soaking or sprouting nuts can help reduce phytate levels, potentially improving mineral absorption.

Conclusion: Which Nut Should You Choose for Iron?

In the direct comparison of which has more iron, almonds or pistachios, pistachios hold a very slight lead based on recent USDA data, but the difference is almost negligible in real-world dietary terms. The crucial takeaway is that neither nut is a significantly superior source of dietary iron alone. Both provide non-heme iron, which is absorbed at a lower rate than heme iron from meat. The key to maximizing your iron intake from plant sources lies in your overall dietary strategy, such as combining nuts with vitamin C. Ultimately, the choice between almonds and pistachios can depend on their other unique nutritional benefits. If you need more vitamin E or calcium, almonds are the better choice. For higher levels of Vitamin B6 or potassium, go for pistachios. The healthiest approach is often to include a variety of nuts in your diet to benefit from their diverse nutrient profiles. For more reliable information on nutrition, consult a resource like Nutrition.gov.

Final Verdict

While pistachios contain slightly more iron, the difference is not a primary reason to choose one over the other. The deciding factor for many should be their preference for the nuts' other nutritional highlights, such as the abundance of Vitamin E in almonds or the higher potassium content of pistachios. The inclusion of nuts in any diet is a positive step toward better health, offering a range of benefits beyond just their iron contribution.

Frequently Asked Questions

Based on standard nutritional data, pistachios contain slightly more iron per 100 grams than almonds. However, the difference is marginal, and both are considered similar non-heme iron sources for a healthy diet.

To improve non-heme iron absorption from nuts, consume them with foods that are high in Vitamin C, such as berries, citrus fruits, or bell peppers.

Yes, almonds are a much richer source of Vitamin E, calcium, and magnesium compared to pistachios. They also offer slightly more dietary fiber.

Both nuts are heart-healthy, but they offer different benefits. Almonds are rich in Vitamin E, while pistachios have a balanced fatty acid profile and more potassium, supporting cardiovascular health.

A one-ounce serving (approx. 28g) of almonds provides about 1.0mg of iron, while a one-ounce serving of pistachios provides roughly 1.1mg. These are approximate values and can vary slightly.

Non-heme iron is the form of iron found in plant-based foods, including nuts. It is important because it's a key source of iron for individuals, especially those following vegetarian or vegan diets, but it is less efficiently absorbed than heme iron.

The best choice depends on your specific nutritional goals. Both are nutrient-dense snacks. Consider incorporating a mix of both to gain the benefits of their distinct vitamin and mineral profiles.