Almonds, as well as almond butter, paste, and milk, are great dietary sources of iron. They can help us meet our daily needs.
Do almonds have iron?
Almonds are rich in iron. They have 3.7 mg of iron per 100g, or 1.05 mg of iron per serving. A handful of iron provides 6% of the Daily Value (DV). So, the regular consumption of almonds can help us maintain normal levels of iron.[1]
How much iron is in almond butter & milk?
Almonds butter is also rich in iron. It has 3.5 mg of iron per 100g, or 0.56 mg of iron per tbsp. So, just a tbsp of almond butter provides 3% of the DV.
In contrast, almond paste isn’t a particularly rich in iron. It contains only 1.6 mg of iron per 100g. Better avoid almond paste because it’s packed with added sugar.
Tahini is the richest spread in iron, though.
Moreover, almond milk contains 0.29 mg of iron per 100 mL. A glass of almond milk provides 0.72 mg of iron, or 4% of the DV. In any case, almond milk is a better iron source than cow’s milk, which has no iron at all!
You can find a wide variety of almond milks, or any other almond-based product, on Amazon.
What’s the iron content of other common nuts?
Most nuts and seeds are excellent dietary sources of iron. They can help us meet our daily needs. In fact, cashews, pine nuts, hazelnuts, pistachios, and almonds are the richest nuts in iron!
| iron (mg) per 100g | iron (mg) per 1 oz | % DV | |
| cashews | 6 | 1.7 | 9% |
| pine nuts | 5.5 | 1.6 | 9% |
| hazelnuts | 4.4 | 1.3 | 7% |
| pistachios | 3.9 | 1.1 | 6% |
| almonds | 3.7 | 0.7 | 6% |
| walnuts | 2.9 | 0.7 | 5% |
| peanuts | 2.6 | 0.7 | 4% |
| macadamia nuts | 2.6 | 0.7 | 4% |
| pecans | 2.5 | 0.7 | 4% |
| Brazil nuts | 2.4 | 0.7 | 4% |
| chestnuts | 2.4 | 0.7 | 4% |
Moreover, pumpkin seeds are the richest common seeds in iron.
Is iron of almonds bioavailable?
As a rule of thumb, iron in animal-derived foods is more bioavailable than iron in plant-based foods.
It’s estimated that the bioavailability of iron from mixed diets containing both animal-based and plant-based foods is up to 18%. Animal-derived foods, like meat, poultry, and seafood, enhance iron absorption.[2]
On the other hand, iron in plant-based foods is poorly absorbed. We only absorb between 5% and 12% of nonheme iron.
Iron in nuts has a low bioavailability because nuts contain compounds that inhibit its absorption. Nuts are particularly rich in phytates and polyphenols, which are iron inhibitors. These compounds significantly reduce iron absorption.[3]
Soaking almonds could significantly improve iron absorption, though. The process of germination of seeds, nuts, and beans makes them more bioavailable. It decreases their phytic acid and phytate levels.
You should soak and rinse beans as well. Beans and legumes are among the richest plant-based sources of iron. But, they’re packed with compounds that inhibit iron absorption as well.
In addition, vitamin C increases the absorption of iron. Therefore, we should eat foods high in vitamin C with foods high in iron. Kale or spinach are great sources of both vitamin C and iron!
On the other hands, too much calcium may reduce the absorption of iron. Thus, better avoid consuming too much milk and dairy with foods high in iron.
In any case, healthy people, who follow a well-balanced diet, probably get more than enough iron.
How much iron do we need a day?
Adult men and women older than 51 years require only 8 mg of iron a day.
The recommended daily intake of iron is 18 mg for women of reproductive age, and 27 mg for pregnant women. As women require high dosages of iron, they may have a hard time meet their daily needs from food. They may benefit from taking a dietary supplement. You’ll find a wide variety of iron supplements on iHerb.
Always consult your health care provider before taking a dietary supplement or changing your diet.
Why is iron important for the body?
Iron is a key component of hemoglobin; a protein of red blood cells that transfers oxygen from the lungs to the tissues.
Moreover, iron is involved in energy metabolism, cellular functioning, physical growth, neurological development, and the synthesis of some hormones, amino acids, and collagen.[4]
Iron deficiency is the most common nutritional deficiency worldwide, though! It may lead to serious side effects, such as gastrointestinal disturbances, impaired cognition, weakened immune function, fatigue, and low body temperature. Moreover, iron deficiency during pregnancy may increase the risk of premature delivery, and miscarriage.[5]
Common foods high in iron
Common foods high in iron are meat, poultry, fish, eggs, whole grains (e.g. wheat, quinoa), beans, potatoes, chocolate, and many fruits (e.g. goji berries, dates), and vegetables. In fact, 1 large egg, a serving of tuna, or a serving of chicken have the same amount of iron as a handful of almonds!
Beans are among the richest dietary sources of iron. They can help us meet our daily needs. For instance, a serving of common beans, such as soy, lentils, and chickpeas provides between 25 and 50% of the recommended daily intake of iron!
Furthermore, drinking certain fruit juices is an easy way to boost our daily iron intake.
How many almonds can I eat a day?
As almonds are particularly high in calories and fats, you shouldn’t consume more than 1–2 handfuls of almonds a day. Too many almonds can make you gain weight.
However, 1-2 handfuls of almonds a day promote satiety. They’re pretty high in fiber and protein. Consuming almonds in moderation is good for weight loss.
Most noteworthy, almond milk is particularly rich in vitamin E. In fact, almonds are the richest food in vitamin E, second only to sunflower seeds! They’re also great dietary sources of magnesium, potassium, calcium, and many more!
Moreover, almonds are keto-friendly. Even people with diabetes can regularly consume almonds.
