Iron Content of Almonds

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Almonds contain 3.7 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:

  • 1 cup equals 95 grams.
  • 1 cup equals 91 grams.

In the category of nuts and seeds, we included whole nut and seed products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:


Read more about iron in nuts and seeds or visit our iron-rich foods list.

Almonds and Your Iron Levels

Almonds are a tasty and healthy food with a good bit of iron. Almonds, like all nuts, seeds, grains, and legumes, have iron inhibitors that keep you from absorbing all of the iron in the almonds. We caution you that reading almond labeling is not the whole story — you will not get all of that iron out of your almonds.

On this website, we promote soaking and fermentation strategies that help reduce those iron inhibitors and allow you to absorb more iron in your food. Those same strategies will work with almonds too but there is very little food science on the topic and so we do not know how well the strategies will work. How far you go implementing the strategies would depend on how much your diet depends on almonds. Almonds as a snack here and there are great. If you live on almond butter and almond flour bread, we recommend that you tool up on the kitchen preparation strategies we offer on this site, starting with the iron rich foods tips page.

Use this site to explore the iron content of your favorite foods using our search feature.

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