Pine nuts contain 5.5 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 of pine nuts equals 135 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:
Nuts, pine nuts, dried
Read more about iron in nuts and seeds or visit our iron-rich foods list.
Pine Nuts And Iron
Pine nuts are loaded with iron. They are one of the nuts highest and iron and they are a tasty treat to boot, particularly roasted and sprinkled on top of a salad. Pine nuts, like all nuts, do contain iron inhibitors that will reduce your absorption of all of that iron. The most potent iron inhibitor in pine nuts is called phytic acid and it will be reduced to some degree by roasting the pine nuts. Roasting brings out a rich flavor in the nut itself which makes roasting a great option.
In the Iron Rich Foods book and the video curriculum we do mention a soaking process you can use for nuts like pine nuts if you rely on them for your dietary iron. We refer to some of these processes on the iron rich foods tips page on this website as well.
For more information on the iron content of your favorite food, use the search function on this website to examine thousands of foods.