Which Seed is Highest in Iron? A Nutritional Ranking

October 19, 2025 •

4 min read

According to USDA data, cumin seeds are a surprising winner when it comes to raw iron concentration, providing a remarkable 66.4 mg per 100 grams. This guide explores which seed is highest in iron, comparing popular options and detailing how to maximize the non-heme iron absorption from these plant-based powerhouses.

Quick Summary

An analysis of iron content reveals cumin seed as the highest iron seed by weight, followed by sesame and poppy seeds. The article outlines the iron levels in various seeds and offers tips for boosting absorption from plant-based sources.

Key Points

Cumin is the most iron-dense seed: At over 66 mg of iron per 100 grams, cumin seed has the highest raw iron content.
Sesame seeds are a potent source: They provide approximately 14.6 mg of iron per 100 grams and are excellent for boosting mineral intake.
Combine with Vitamin C for best absorption: Pairing seeds with foods like citrus fruits or bell peppers can significantly increase your body's ability to absorb non-heme iron.
Proper preparation can improve bioavailability: Soaking, sprouting, or toasting seeds helps reduce phytic acid, allowing for better mineral absorption.
Hemp and pumpkin seeds are also excellent options: Hemp seeds offer about 8 mg/100g, while pumpkin seeds provide around 8.82 mg/100g, along with other key nutrients.

The Highest Iron Seed and Other Top Contenders

While many seeds are celebrated for their nutritional benefits, the iron content can vary dramatically. Knowing which seeds provide the most iron is crucial, especially for those following a vegetarian or vegan diet, as the body does not absorb non-heme iron from plants as efficiently as heme iron from animal sources.

The Iron Powerhouse: Cumin Seeds

When comparing raw iron content per 100 grams, cumin seeds stand out far above the rest. This common spice, central to many global cuisines, is a nutritional heavyweight. A 100-gram serving can provide over 60 mg of iron, making it an incredibly concentrated source. Though it is unlikely to consume 100 grams in a single serving, even a single tablespoon adds a significant boost of iron to meals.

Notable Seeds for Iron Intake

Beyond cumin, several other seeds offer excellent iron profiles. Incorporating a variety of these into your diet can help meet daily nutritional needs.

Sesame Seeds: Widely known for their use in tahini and baked goods, sesame seeds contain an impressive amount of iron, with 100 grams offering around 14.6 mg. Black sesame seeds, in particular, are valued for their high mineral content.
Poppy Seeds: These small, dark seeds are another potent source, with a 100-gram serving delivering approximately 9.76 mg of iron.
Hemp Seeds: With a mild, nutty flavor, hulled hemp seeds contain about 8 mg of iron per 100 grams. They also offer a complete protein and a beneficial ratio of omega-3 and omega-6 fatty acids.
Flaxseeds: While best known for their omega-3 content, flaxseeds also provide a respectable amount of iron, with about 5.6 mg per 100 grams. For optimal nutrient absorption, flaxseeds should be consumed in ground form.
Pumpkin Seeds (Pepitas): A popular and accessible snack, pumpkin seeds deliver around 8.82 mg of iron per 100 grams. They are also rich in magnesium and zinc.
Chia Seeds: These tiny seeds offer about 7.7 mg of iron per 100 grams and are a fantastic source of soluble fiber, which aids digestion.

Maximizing Iron Absorption

Because the non-heme iron found in seeds is less bioavailable, strategic dietary choices are essential for maximizing absorption.

Pair with Vitamin C: Consuming iron-rich seeds with foods high in vitamin C, like citrus fruits, bell peppers, or strawberries, can significantly increase non-heme iron absorption.
Avoid Inhibitors: Certain foods and beverages, including coffee, tea, and dairy, can hinder iron absorption. It is best to avoid consuming these for at least two hours before and after a high-iron meal.
Prepare Seeds Properly: Soaking, sprouting, or fermenting seeds can break down phytates, which are compounds that can inhibit mineral absorption. Cooking and toasting can also improve bioavailability.

Seed Iron Content Comparison


Seed Type	Approximate Iron Content (mg per 100g)
Cumin Seed	66.4
Sesame Seed	14.6
Poppy Seed	9.76
Hemp Seed (Hulled)	8.0
Chia Seed	7.7
Flaxseed	5.6
Pumpkin Seed	8.82

Cooking with Iron-Rich Seeds

Incorporating these seeds into your daily diet is easy and delicious. Use cumin seeds in curries, soups, and rice dishes. Sesame seeds work wonderfully as a topping for salads and stir-fries, or in homemade dressings. Add poppy seeds to baked goods or sprinkle them over vegetables for a textural boost. For smoothies and oatmeal, ground flaxseeds, chia seeds, and hulled hemp seeds are perfect additions. Pumpkin seeds are an excellent snack on their own or mixed into trail mixes.

Conclusion

For those seeking the highest concentration of iron from a seed, cumin is the clear winner, although it is typically used in smaller quantities. For more substantial, everyday sources, seeds like sesame, pumpkin, and hemp offer significant amounts of this vital mineral. By understanding the iron levels in various seeds and using simple techniques to enhance absorption, you can effectively boost your iron intake from plant-based sources and support overall health.

Sources

10 Healthy Seeds To Boost Iron Levels In The Body - Onlymyhealth
Iron-Rich Nuts To Add To Your Diet - Fastachi
Hemp Seed Nutrition Facts - NatureClaim
The best iron-rich vegetarian foods - Medical News Today
Top 8 Benefits of Sesame Seeds - Holland & Barrett
7 seeds that can help boost iron levels naturally - Times of India
Pumpkin Seeds as a Natural Remedy for Anemia: Nutritional ... - ScienceDirect.com
7 Foods That Pack More Iron Than a Serving of Red Meat - Runner's World
Chia seeds nutrition: calories, carbs, GI, protein, fiber, fats - Food Struct
Benefits of Cumin (Jeera) Seeds And Its Side Effects - Lybrate
12 Healthy Foods That Are High in Iron - Healthline
5 foods to boost your iron intake - Melanie McGrice
Top 10 Iron Rich Foods To Add To Your Diet | PharmEasy
Nutrition Facts - University of Rochester Medical Center
Flax seeds nutrition: calories, carbs, GI, protein, fiber, fats - Food Struct

Frequently Asked Questions

Among common varieties, cumin seeds are the most iron-dense, containing approximately 66.4 mg of iron per 100 grams. Other excellent sources include sesame seeds (14.6 mg/100g) and poppy seeds (9.76 mg/100g).

To increase non-heme iron absorption from seeds, combine them with foods rich in vitamin C, such as bell peppers, oranges, or strawberries. Also, consider soaking or sprouting seeds to reduce phytate content, which can inhibit absorption.

Some evidence suggests that black sesame seeds may contain higher levels of minerals, including iron, compared to white sesame seeds. Both, however, are excellent sources of iron.

The iron content per tablespoon varies by seed type. For example, a tablespoon of ground flaxseed contains about 0.6 mg, while a tablespoon of sesame seeds can provide approximately 1.4 mg. Cumin seeds, being highly concentrated, offer a significant amount even in a small serving.

While seeds are a great dietary source of iron, they typically contain non-heme iron, which is not as easily absorbed as heme iron from meat. For severe iron deficiency anemia, consulting a doctor is essential, but incorporating iron-rich seeds into a balanced diet can help support healthy iron levels.

Chia seeds are a good source of iron, providing about 7.7 mg per 100 grams, but they are not the highest among seeds. They are also valued for their high fiber and omega-3 fatty acid content.

Vegans and vegetarians can benefit most from seeds like sesame, pumpkin, hemp, and chia for their iron content. For a powerful boost, including smaller amounts of iron-dense cumin seeds in cooking is also highly effective.