Iron is an essential nutrient for transporting oxygen throughout the body, as it plays a key role in the production of hemoglobin in red blood cells. When iron stores are low, oxygen does not adequately reach body tissues—a condition that often manifests as fatigue, reduced stamina, difficulty concentrating, and increased susceptibility to infections.

Iron deficiency is one of the most common nutritional deficiencies worldwide, particularly among women of reproductive age, adolescents, and individuals who follow diets low in animal-based foods.

Traditionally, iron intake is associated with red meat, organ meats, and legumes. However, according to data compiled by dietitian Rhyan Geiger, certain nuts can also make a meaningful contribution to plant-based iron intake—provided they are consumed regularly and combined appropriately.

The 7 Nuts With the Highest Iron Content

The following nuts stand out for their iron content per typical serving of approximately 28 grams (about one small handful).

1. Cashews

Cashews top the list. One serving of raw cashews provides about 1.9 mg of iron, making them the richest iron source per serving among the nuts examined. In addition to iron, cashews supply magnesium, zinc, unsaturated fatty acids, and a creamy texture that makes them suitable both as a snack and as a base for plant-based sauces.

2. Hazelnuts

Hazelnuts provide roughly 1.3 mg of iron per serving. They are also rich in vitamin E, which helps protect cells from oxidative damage. Hazelnuts are widely used in granola, energy bars, nut mixes, and even coffee or cocoa drinks flavored with hazelnut.

3. Pine Nuts

Although more specialized in culinary use, pine nuts are nutritionally noteworthy. One serving delivers about 1.2 mg of iron. As the seed of the pine tree and a key ingredient in classic pesto, pine nuts are easily incorporated into salads, pasta, or vegetable-based dishes, adding both flavor and nutritional value.

4. Pistachios

Pistachios provide approximately 1.1 mg of iron per serving, while also offering a strong overall nutritional profile: around 6 grams of plant protein and 3 grams of dietary fiber, with nearly 90% of their fat content coming from heart-healthy unsaturated fats. Eating pistachios in the shell encourages slower, more mindful consumption, which may help with portion control.

5. Almonds

One of the most widely consumed nuts, almonds provide about 1.1 mg of iron per serving. They also supply plant protein, dietary fiber, vitamin E, and magnesium. Almonds are commonly added to oatmeal, yogurt, salads, or consumed as almond butter on whole-grain bread or in smoothies.

6. Pecans

Pecans rank sixth, with around 0.7 mg of iron per serving. While not as common in traditional Greek cuisine, they are increasingly used in salads, desserts, granola, and baked goods, offering a combination of iron, healthy fats, and rich flavor.

7. Macadamia Nuts

Macadamias round out the list with about 0.5 mg of iron per serving. Though not particularly high in iron, they stand out for their high content of monounsaturated fats. Their distinctive buttery flavor makes them popular in desserts, such as cookies, as well as in creative salad recipes.

How to Improve Iron Absorption From Nuts

The iron found in plant foods, including nuts, is non-heme iron, which is absorbed less efficiently than the heme iron found in animal products. However, proper dietary strategies can significantly enhance absorption—chief among them is combining iron-rich foods with sources of vitamin C.

Examples include:

• Salad with pine nuts and a lemon-based dressing
• A nut mix paired with orange, mandarin, or kiwi
• Almonds or hazelnuts added to yogurt with strawberries or other vitamin C–rich fruits

Conversely, certain foods and beverages can inhibit iron absorption, including:

• Phytates, naturally present in many plant foods
• Tannins found in coffee and tea
• Calcium, when consumed in large amounts at the same time

It is worth noting that nuts are not only a source of iron, but also a highly nutrient-dense food group. They support cardiovascular health, help with weight management, and contribute to blood sugar regulation.

Incorporating specific nuts into a balanced diet can make a meaningful contribution to meeting iron needs, particularly for those who rely more heavily on plant-based sources. Consuming one to two small handfuls of nuts per day, combined with vitamin C–rich foods and mindful timing of beverages that inhibit absorption, offers a simple and practical way to boost iron intake.