16. Pumpkin seeds
Iron level: A one ounce serving of pumpkin seeds contains 4.2 mg of iron, which comes to 23% of the Daily Value.
Other benefits: Pumpkin seeds are a popular snack option which contains beneficial nutrients like magnesium, manganese, copper and zinc. They are also fiber dense and contain plant based omega 3 fats. These seeds can help support the immune system, improve prostate health and have anti-diabetic effects.
Things to know: To make the most of the healthy fats found in pumpkin seeds, they should be eaten raw. However, some people like to have them toasted which can be done at home by toasting seeds on a low heat setting in the oven.