Are Almonds High in Iron?
Back to FAQsNo, almonds are not considered a high-iron food. While they do contain iron, the amount is moderate, and more importantly, the type of iron they provide is poorly absorbed by the body.
Iron Content: By the Numbers
The iron content in almonds is modest. According to nutrition data, 100 grams of almonds contain about 3.6 to 3.7 mg of iron.
| Serving Size | Approx. Iron Content |
|---|---|
| 1 ounce (about 23 almonds) | ~1.05 mg |
| ¼ cup | ~0.8 to 1.3 mg |
| ½ cup | ~3 mg |
| 100 grams (about ¾ cup) | ~3.7 mg |
| For context, the recommended daily intake of iron is 18 mg for adult women and 8 mg for adult men. | |
You would need to eat over 450 grams (more than 3 cups) of almonds to meet a woman's daily iron requirement — which would also add over 2,500 calories.
- Non-heme iron: The iron in almonds is non-heme iron. This is the type found in plants and is not absorbed as efficiently as the heme iron from meat, poultry, and fish.
- Absorption inhibitors: Almonds contain phytates and polyphenols. These are natural compounds that bind to iron in your digestive tract and significantly inhibit its absorption.
- Are they a good source of iron? No. The amount is moderate, and the absorption is poor.
- Can they help with anaemia? Not significantly. Rely on better sources like red meat, poultry, fish, fortified cereals, or lentils.
- Should I stop eating them? No. Almonds are still a healthy food — rich in protein, healthy fats, vitamin E, and magnesium. Just don't count on them for your iron needs.
- Try this combination: A handful of almonds with a glass of freshly squeezed orange juice, or almond butter on whole wheat toast with sliced strawberries.
- Avoid: Eating almonds with tea or coffee, as tannins can further inhibit iron absorption.
As with other nuts, almonds are best seen as a healthy sidekick — not an iron strategy. If a blood test has confirmed iron deficiency, a supplement like Chelon (ferrous bisglycinate equivalent to 30 mg elemental iron, with vitamin C for absorption) provides reliable, chelated iron that phytates and polyphenols cannot easily bind — while almonds keep contributing their protein, vitamin E, and healthy fats.
References & Further Reading
- USDA FoodData Central — Almonds (iron content)
- Hallberg et al. — Phytates and the inhibition of non-heme iron absorption
- PubMed — Polyphenols and iron bioavailability
- NIH Office of Dietary Supplements — Iron fact sheet
- PubMed — Vitamin C and enhanced non-heme iron absorption
Click the links above to read the original research abstracts and nutritional data.