Here Are 11 Iron-Rich Nuts To Add To Your Daily Diet

Jan 01, 2019

If you’re nuts for nuts but sometimes wonder whether or not they offer any nutritional value, you’re in for some good news! Iron is one nutrient that many seek out in their foods, and while foods such as leafy greens, meat, and seafood all contain iron in decent amounts, nuts also provide you with a right amount of iron that’ll bring you closer to meeting your daily intake requirement.

Iron is required in your body for you to make haemoglobin, and it also helps to bolster your metabolism and is used for growth and development, in the synthesis of some hormones and connective tissues, and for your cells to function as they should.

It is recommended that we get anywhere from between 8 and 18Mg of iron a day, with women and especially those who are pregnant needing more. If you’re a vegetarian, you’re going to need to take in around 1.8 times more than a non-vegetarian due to the different form of iron you’ll likely be taking in, which is not as easily used as the heme iron found in meat.

1 ounce of Pine Nuts: 1.57 mg iron (8.7% DV)

Pine nuts have a sweet, buttery flavour and if you’re a fan of nuts, in general, you’ll likely love these nuts. Though not actually a nut, Pine nuts are a seed that works equally well in sweet breakfast cereals as it does in savoury salads. Toasting them boosts their flavour and they make a great addition the creamy pestos, may be added to cookie batter, and are great in flavorful pilaf dishes. Pine Nuts contain a good amount of iron, with just 1 ounce containing 1.57mg which provides you with 8.7% of your daily requirement! Give Pine Nuts a try, you won’t be disappointed!

One ounce of Cashew Nuts: 1.89 mg iron.

Cashew nuts pack a real wallop of iron with just one-ounce meeting 10.5% of your daily value, clocking in at 1.89mg! They’re great eaten on their own raw but can be toasted to add an exciting spin to things. They have a nice crumbly texture that is well suited for curries, salads, stir-fries, and as a simple snack.

1 ounce of Peanuts: 1.30 mg iron (7.2% DV)

Peanuts are another nut-impostor that made this list. Peanuts are not actually nuts but they’re so close to other nuts in nutritional value that they just could not be omitted from this list! They’re as heart-healthy as other nuts and just 1 ounce provides you with 1.3mg or 7.2% of your daily requirements! They can be added by the handful to stir-fries or salads to improve texture and for some added crunch, consider roasting them.

1 ounce of Hazelnuts: 1 mg iron (5.5% DV)

Hazelnuts go by many names; cobnuts, filberts, or hazelnuts. Whether roasted or raw, they are a tasty treat and with 5.5% of your daily value of iron, or 1mg, they’re a great addition to your diet! Roasting them will result in a sweeter more mellow flavour, they’re great when added to cakes and crumbles or when sprinkled on top of your morning bowl of oatmeal.

Hazelnuts can be ground into a flour to be used in baking when you wanted to add a little something extra, and they can be blitzed with parsley and garlic to make a great sauce to use with chicken or pasta!

1 ounce of Pistachios: 1.11 mg iron (6.1% DV)

Pistachios are a great nut that is just as good eaten plain as they are in flavorful pilafs and salads. With an ounce packing in 1.11mg of iron which accounts for 6.1% of your daily value, pistachios are a great treat! If you’re looking for a treat, they go great on top of a bowl of ice cream, or if you’re looking for a more health-conscious snack to hold you over till your next meal, a handful will likely do.

1 ounce of Walnuts: 0.82 mg iron (4.5% DV)

Walnuts provide you with 0.82mg of iron, which brings you to 4.5% of your daily requirement for iron! Their slightly bitter taste lends them well to biscuits, pies, and cakes and can be enjoyed either roasted or raw.

1 ounce of Butternuts: 1.14 mg iron (6.3% DV)

Butternuts are a relative of the walnut that provides you with a little bit more iron per serving. A one-ounce serving of butternuts will net you 6.3% of your daily requirement of iron, or 1.14mgs. Butternuts can be blended into sauces, bread, and puddings and are great in many traditional recipes.

1 ounce of Almonds: 1.05 mg iron (5.8% DV)

Almonds are such a versatile nut that adding them to anything will likely be an improvement! Fragrant and sweet, almonds are great when used in fish or chicken recipes such as almond-crusted haddock or almond cream chicken. They’re great either blended, or whole when added to soups, curries, and stews as well! Almonds can be made into butter, flour, or milk which makes them an amazingly versatile nut! And with 5.8% of your daily requirements of iron met with just one one ounce serving, they’re an easy choice!

1 ounce of Pecans: 0.72 mg iron (4% DV)

Pecans offer us bountiful nutritional benefits and their buttery flavor makes them a versatile and delicious ingredient that’ll please anyone. They can be added to a variety of dishes, including the ubiquitous southern pecan pie, a wild rice salad, or even just on their own with a sprinkle of cinnamon. An ounce of these nuts will net you 4% of your iron requirement for the day with 0.72mgs provided.

1 ounce of Macadamia Nuts: 1.05 mg iron (5.8% DV)

An ounce of Macadamia nuts will provide you with 1.05mg of iron which brings you to 5.8% of your daily requirement! They’re smooth, rich, and buttery and lend themselves well when added to cakes, biscuits or a simple trail mix. They’re excellent when combined with white chocolate and coconut and can be added to your favourite macaroon recipe to make them even better

1 ounce of Brazil Nuts: 0.69 mg iron (3.8% DV)

Brazil Nuts are a great, filling, snack that offers a good amount of iron among many other nutrients! An ounce nets you 3.8% of your daily requirements with 0.69mgs per serving! They go great with chocolate in recipes such as chocolate brownies and can be roasted with butter, salt, spices, for a healthy and filling snack. Brazil Nuts are a great source of selenium but do use caution as it’s not a good idea to take in too much of this vital nutrient.

Nuts offer you an excellent opportunity to meet your daily requirements for many nutrients, with the oft-sought after iron being a highlight! If you are allergic to any of the nuts, please consult a doctor. Now that you’ve been brought up to speed on the fantastic benefits of nuts be sure to let your friends and family know so they don’t miss out on them! It’s essential that we meet the daily requirements for all vitamins and minerals to function at our best, and iron is no exception! If you have any questions or comments, feel free to reach out and give your opinion!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!