Macadamia nuts contain 3.6 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 134 grams.
- 1 oz equals 28 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:
Macadamia nuts, raw
Read more about iron in nuts and seeds or visit our iron-rich foods list.
Macadamia Nuts And Iron
Macadamia nuts do provide a nice bit of iron. In a one-cup measure of raw macadamia nuts there is enough iron to provide about twenty-five percent of a woman’s daily iron requirement. Macadamia nuts are great in baking and trail mixes and, thus, can be added to foods to give them an iron punch. One thing to keep in mind with macadamia nuts (as with all nuts) is that they contain a mineral inhibitor called phytic acid that does reduce your ability to absorb the iron in them. In the Iron Rich Foods book we provide a process that can reduce the phytic acid in macadamia nuts before they are added to baking or to a nut mix and it is described in the video curriculum on this site as well.
You can also make use of iron enhancers — high vitamin C foods that help enhance your absorption of iron from the macadamia nuts. Dried mango and papaya in a trail mix with nuts is a good example of these complementary foods. The vitamin C fruits will help you absorb more iron in the nuts.