Which nuts are high in iron? A guide to boosting your intake

November 18, 2025 •

4 min read

According to the NIH, about half of the dietary iron in the U.S. comes from plant-based sources like nuts. This makes understanding which nuts are high in iron crucial for vegans, vegetarians, and anyone looking to diversify their mineral intake.

Quick Summary

This guide examines the iron content of popular nuts, including cashews, pine nuts, almonds, and pistachios. Learn which ones offer the most iron and discover practical methods for maximizing absorption from these nutritious, plant-based sources.

Key Points

Cashews and Pine Nuts Lead: Cashews and pine nuts consistently show some of the highest non-heme iron content among popular nuts, making them top choices for boosting intake.
Absorption is Key: The non-heme iron in nuts is best absorbed when consumed alongside a source of Vitamin C, such as citrus fruits or bell peppers.
Preparation Matters: Soaking or lightly roasting nuts can help reduce phytic acid, which can improve the bioavailability and absorption of their minerals, including iron.
Pistachios are a Contender: Although data can vary, pistachios are still a notable iron source and an excellent, nutrient-dense snack option.
Pair with Purpose: To maximize the benefits, try consuming iron-rich nuts separately from calcium-rich foods, which can inhibit absorption.
Diverse Intake is Best: For a balanced diet, incorporate a variety of nuts and other iron-rich foods, rather than relying on a single type of nut.

Understanding Non-Heme Iron in Nuts

Iron is an essential mineral vital for producing hemoglobin, which carries oxygen in the blood. When it comes to food, iron exists in two forms: heme and non-heme. Heme iron is found in animal products and is more readily absorbed by the body. Nuts, as plant-based foods, contain non-heme iron, which requires a little more effort to absorb effectively. This article focuses on which nuts are high in this non-heme iron and how you can get the most out of them.

The Top Contenders: Nuts with High Iron Content

While many nuts contain some amount of iron, a few varieties stand out for their significantly higher content per serving. The iron content can vary based on whether the nuts are raw, roasted, or salted, so it's best to compare them based on a standardized measurement like per 100 grams or per serving size. Here are some of the best choices based on available data:

Cashews

Cashews are one of the most reliable and widely available nuts high in iron. According to Healthline data based on a cup measure, cashews offer about 7.8mg of iron. A Fastachi article indicates about 5.99mg per 100g, along with other minerals like magnesium and zinc. Their creamy texture makes them a versatile addition to many dishes, from trail mix to curries.

Pine Nuts

These small, buttery nuts are another excellent source of non-heme iron. Healthline reports that pine nuts contain around 7.5mg of iron per cup. Used frequently in Mediterranean cooking, especially for making pesto, pine nuts can also be toasted and sprinkled over salads or pasta for a nutritious boost.

Almonds

Almonds are a popular, nutrient-dense nut known for their vitamin E and calcium content, but they also provide a good dose of iron. Per cup, almonds contain about 5.3mg of iron. While almonds contain some calcium, which can inhibit iron absorption, pairing them with a vitamin C source can counteract this effect and help you benefit from their iron content.

Pistachios

Pistachios show some variance in reported iron content across sources, so it's important to consider different measurements. One source suggests they have the most iron at 14mg per 100g, while other, more recent data indicates around 3.9mg per 100g or 4.4mg per 1/2 cup. Regardless of the exact number, pistachios remain a notable source of iron, along with protein and fiber, making them an excellent healthy snack option.

Peanuts

Peanuts, which are technically legumes but often grouped with nuts, also contain iron. Fastachi reports that peanuts offer about 1.55mg of iron per 100g. While their iron content is lower than cashews or pine nuts, they are readily available and affordable, making them a good option for a consistent, moderate intake.

Hazelnuts

Rounding out the list, hazelnuts provide around 3.46mg of iron per 100g. They are also rich in healthy fats and vitamin E. Hazelnuts can be enjoyed raw, roasted, or ground into a delicious spread.

Comparison Table: Nuts Ranked by Iron Content (per 100g)


Nut	Approximate Iron Content (mg per 100g)	Other Notable Nutrients
Cashews	~6.0	Magnesium, Zinc, Healthy Fats
Pine Nuts	~5.5	Magnesium, Zinc, Copper, Vitamin K
Almonds	~5.4	Vitamin E, Calcium, Magnesium
Pistachios	~3.9	Protein, Fiber, Vitamin E
Hazelnuts	~3.5	Vitamin E, Healthy Fats, Manganese
Peanuts	~1.6	Protein, Folate, Vitamin E

How to Maximize Iron Absorption from Nuts

Since the iron in nuts is non-heme, you can significantly increase its absorption with a few simple strategies:

Pair with Vitamin C: Vitamin C is a powerful enhancer of non-heme iron absorption. Try adding nuts to a salad with oranges or bell peppers, or enjoy a handful of almonds with a glass of orange juice.
Avoid Calcium-rich Foods: Calcium can interfere with iron absorption. While you don't need to eliminate dairy completely, consuming iron-rich nuts a few hours apart from high-calcium foods like milk, cheese, or yogurt can help.
Soak or Sprout Nuts: Soaking nuts can help reduce phytic acid, a compound that can inhibit mineral absorption. Simply soaking nuts in water for a few hours before rinsing and consuming can improve bioavailability.
Lightly Roast Nuts: Lightly roasting can also help reduce phytic acid and improve the flavor, potentially increasing iron bioavailability. Be careful not to over-roast, as this can degrade other nutrients.

How to Incorporate Nuts into Your Daily Diet

Here are some simple and tasty ways to include more iron-rich nuts in your meals:

Snack on them: A small handful of cashews or pistachios is a convenient and nutritious snack.
Top your meals: Sprinkle chopped almonds or pine nuts over salads, oatmeal, or yogurt.
Make your own nut butter: Blend roasted cashews or almonds into a creamy, homemade nut butter for toast or smoothies.
Add to stir-fries: Cashews are a classic addition to stir-fries, adding a pleasant crunch and nutritional boost.
Boost your pesto: Use pine nuts to make a flavorful and iron-rich pesto for pasta or sandwiches.

Conclusion

While they may not have the highest iron content among all food groups, nuts are a convenient and delicious way to increase your intake of this vital mineral. Cashews and pine nuts generally top the list, but almonds, pistachios, and even peanuts are valuable contributors. Remember to pair these plant-based iron sources with vitamin C-rich foods to maximize absorption. By incorporating a variety of nuts into your diet, you can enjoy a flavorful boost of energy and support your body's overall health.

For more information on iron and other essential minerals, visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Among commonly consumed nuts, cashews and pine nuts tend to have the highest iron content per serving. However, other nuts like almonds and pistachios are also good sources, and overall dietary balance is most important.

To increase non-heme iron absorption from nuts, pair them with foods rich in Vitamin C, like berries, oranges, or bell peppers. You can also try soaking or lightly roasting the nuts to reduce phytic acid.

Yes, many seeds are excellent sources of iron, and often contain more than nuts. For example, sesame seeds, pumpkin seeds, and flaxseeds have notably high iron content.

The difference in iron content between raw and lightly roasted nuts is generally minimal. However, lightly roasting can reduce phytates, which may slightly improve the bioavailability of the iron.

No, nuts are a supplementary source of iron and should not be relied upon to treat a deficiency. For a diagnosed deficiency, a healthcare professional may recommend fortified foods, supplements, or dietary changes beyond adding nuts.

Yes, natural nut butters made from iron-rich nuts like cashews or almonds will retain much of the original nut's mineral content. Look for varieties with minimal added ingredients for the best nutritional value.

Heme iron comes from animal sources and is absorbed more efficiently by the body. Non-heme iron, found in nuts and other plant foods, is less bioavailable but can be enhanced with Vitamin C.