Your next snack can do more than curb your hunger. Grab a handful of crunchy, iron-rich nuts and give your body the essential nutrients it needs to function at its best. Most nuts offer a healthy boost of iron, but there are a few standouts. Discover which nuts are highest in iron, why they're so beneficial, and fresh ways to add them to your diet.
Benefits of Iron
Before we present our iron superstars, let's explore why it's important to keep your iron stores up. Nutrient-dense foods, such as nuts, support the health and immunity of the whole family.
Creates Energy
Iron is essential for making hemoglobin, the proteins that carry oxygen from your lungs to the rest of your body. Oxygen is a must-have for your cells to produce energy and work efficiently. When you're low on hemoglobin, cells struggle to do their job, making you feel tired and weak.
Enhances Immunity
Research shows that iron can improve the immune system response. When your iron levels are low, the cells responsible for fighting infection generate less energy and have weaker immune memory. They don't respond as quickly to illnesses or combat germs as effectively.
Promotes Healthy Growth
Babies and children need iron to support brain development and help them focus and learn. Little ones also need plenty of iron to support the healthy growth and development of their muscles and tissues. Kids with iron-deficiency anemia or not enough red blood cells may experience developmental delays.
5 Iron-Rich Nuts to Snack On
Wondering which nuts have the most iron? These pantry staples can help boost your daily intake, especially if you follow a plant-based diet. We’ve also included ideas for savoring their nutty goodness.
1. Almonds
Let's start with almonds, a heart-healthy nut, loaded with protein, fiber, and vitamin E. A 100-gram serving of whole, raw almonds packs about 3.74 mg of iron. That's comparable to, and in some cases more than, the iron found in a typical 3 ounce of beef.
Try this mild and naturally sweet nut in various ways:
- Paired with orange wedges for a refreshing afternoon pick-me-up
- Blended into your favorite smoothie for a nutritious boost
- Sprinkled on mixed greens with dried cranberries, goat cheese, and an apple cider vinaigrette
2. Pistachios
Pistachios are a nutritional powerhouse with an array of health benefits. Raw pistachio nuts serve up 3.46 mg of iron per 100-gram portion.
This delicate, slightly chewy nut shines in many dishes:
- Added to a trail mix with pistachios, dried apricots, and pumpkin seeds
- Crushed as a coating for fish
- Whipped up a pistachio pesto for pasta night
3. Cashews
Cashews are one of the iron heavyweights, bursting with 5.99 mg of iron per 100 gram serving.
This crescent-shaped nut has a rich, creamy flavor. Enjoy cashews:
- Roasted with paprika, chili flakes, honey, and olive oil for a sweet-and-spicy snack
- Sprinkled on top of yogurt and fruit
- Mixed into a veggie stir-fry for a protein boost
4. Walnuts
Walnuts have a notable amount of iron, with 2.24 mg per 100-gram portion. You also get plenty of omega-3 fatty acids to support brain and heart health.
Power up your meals and snacks with the following walnut pairings:
- Mixed pieces into banana bread and muffins
- Sprinkled over oatmeal with cinnamon and brown sugar
- Added to vegetables or salad for a crunch
5. Pecans
A 100-gram serving of pecans boasts 2.37 mg of iron. Pecans complement savory dishes and desserts with hints of caramel flavor.
Try these tasty nuts:
- Sprinkled on roasted squash or sweet potatoes
- Mixed into homemade granola with rolled oats, sunflower seeds, coconut oil, and maple syrup
- Chopped up in your favorite oatmeal raisin cookie recipe
Trail Mixes: Delivering the Iron
Nature’s Garden trail mixes make it effortless to add more iron rich nuts to your day. We've carefully crafted recipes to include iron-rich nuts, dried fruit, seeds, and other nutritious ingredients. Eat a handful straight out of the bag or get creative and add trail mix to your meals.
- Our Omega-3 Deluxe Mix features an all-star team of almonds, walnuts, pistachios, and pecans, perked up with dried cranberries for tangy sweetness. Tuck these single-serving packs into your bag or lunch box for an on-the-go energy boost that also serves up 6% of the Daily Value of iron.
- Nature's Garden's Probiotic Immune Snack Packs kick it up a notch with cashews, pistachios, almonds, walnuts, hazelnuts, dried blueberries, and crystallized ginger. This trail mix is the epitome of smart snacking and includes encapsulated probiotics, vitamin C, zinc, and elderberry extract for an extra immunity boost.
- Our Keto Variety Snack Packs keep low-carb eating interesting. They’re packed with heart-healthy nuts like pecans, macadamias, almonds, pistachios, and walnuts. To keep snacking fun, we’ve also added dried cheddar puffs, cranberries, and pepitas for a surprise in every bite.
- Nature's Garden’s Organic Trail Mix Snack Packs feature three of our best-selling snacks, individually packaged for convenience. Grab a pack of Heart Healthy Mix, Cranberry Health Mix, or Omega-3 Deluxe Mix as your snack mood changes.
We load all our trail mixes with protein, fiber, vitamins, and minerals, so you can stock your pantry with snacks that are both flavorful and functional. If you're looking to add iron to your diet, peruse Nature's Garden's complete line of trail mixes, probiotic fruit snacks, and clusters today.
