Top 10 Nuts and Seeds Highest in Fiber

Nuts and seeds are renowned for the heart-healthy benefits, most of which come from the fiber they provide.

Nuts and seeds high in fiber include chia seeds, flax seeds, squash seeds, pumpkin seeds, dried coconut, chestnuts, sesame seeds, sunflower seeds, almonds, pine nuts, and pistachios. The percent daily value (%DV) for fiber is 25g per day, and a one-ounce portion of high fiber nuts or seeds provides between 9-39% of that daily value. A one-ounce portion of nuts or seeds is roughly equal to a handful.

Chia and flax seeds have the added benefit of being high in heart-healthy omega 3 fatty acids.

Almonds, walnuts, and pistachios have been shown to lower cholesterol.

Any of the fiber-rich nuts and seeds listed below are a great addition to a healthy diet, but moderation is key, with 1-2 ounces of nuts or seeds being a good daily portion size.

List of Nuts and Seeds High in Fiber

1 Chia Seeds

• 39% DV (10g) fiber per oz (~2 tblsp)
• 57% DV (14g) per 200 calorie serving
• 138% DV (34g) per 100 grams (3.5 oz)

Chia seeds are also high in Omega 3 Fatty Acids.

Nutrition Facts for Chia Seeds.

2 Flax Seeds

• 31% DV (8g) fiber per oz
• 41% DV (10g) per 200 calorie serving
• 109% DV (27g) per 100 grams (3.5 oz)

Flax seeds are also high in Omega 3 Fatty Acids.

Nutrition Facts for Flax Seeds.

3 Squash and Pumpkin Seeds

• 21% DV (5g) fiber per 1 oz handful
• 33% DV (8g) per 200 calorie serving
• 74% DV (18g) per 100 grams (3.5 oz)

Squash and pumpkin seeds are also very high in protein.

Nutrition Facts for Roasted Squash and Pumpkin Seeds (With Shells).

4 Dried Coconut

• 19% DV (5g) fiber per oz
• 20% DV (5g) per 200 calorie serving
• 65% DV (16g) per 100 grams (3.5 oz)

Nutrition Facts for Dried Coconut (Unsweetened).

5 Chestnuts

• 17% DV (4g) fiber in 10 chestnuts
• 17% DV (4g) per 200 calorie serving
• 20% DV (5g) per 100 grams (3.5 oz)

Nutrition Facts for Roasted Chestnuts.

6 Sesame Seeds

• 16% DV (4g) fiber per oz
• 20% DV (5g) per 200 calorie serving
• 56% DV (14g) per 100 grams (3.5 oz)

Nutrition Facts for Sesame Seeds (Toasted).

7 Sunflower Seeds

• 16% DV (4g) fiber per 1 oz handful
• 12% DV (3g) per 200 calorie serving
• 34% DV (9g) per 100 grams (3.5 oz)

Sunflower seeds are very high in Vitamin E.

Nutrition Facts for Dried Sunflower Seeds.

8 Nuts (Almonds)

• 14% DV (4g) fiber 1oz handful
• 17% DV (4g) per 200 calorie serving
• 50% DV (13g) per 100 grams (3.5 oz)

Nutrition Facts for Almonds.

9 Pine Nuts

• 12% DV (3g) fiber per 1 oz handful
• 14% DV (3g) per 200 calorie serving
• 43% DV (11g) per 100 grams (3.5 oz)

Nutrition Facts for Dried Pine Nuts.

10 Pistachios

• 12% DV (3g) fiber per 1 oz handful
• 15% DV (4g) per 200 calorie serving
• 42% DV (11g) per 100 grams (3.5 oz)

Pistachios are also very high in potassium.

Nutrition Facts for Pistachio Nuts.

11 Hazelnuts

• 11% DV (3g) fiber per 1 oz handful
• 12% DV (3g) per 200 calorie serving
• 39% DV (10g) per 100 grams (3.5 oz)

Nutrition Facts for Hazelnuts.

12 Pecans

• 11% DV (3g) fiber per oz
• 11% DV (3g) per 200 calorie serving
• 38% DV (10g) per 100 grams (3.5 oz)

Nutrition Facts for Pecans.

13 Macadamia Nuts

• 10% DV (2g) fiber per oz
• 10% DV (2g) per 200 calorie serving
• 34% DV (9g) per 100 grams (3.5 oz)

Nutrition Facts for Macadamia Nuts.

14 Peanuts (Dry Roasted)

• 10% DV (2g) fiber per oz
• 11% DV (3g) per 200 calorie serving
• 34% DV (8g) per 100 grams (3.5 oz)

Nutrition Facts for Dry Roasted Peanuts.

15 Brazil Nuts

• 9% DV (2g) fiber per 1 oz handful
• 9% DV (2g) per 200 calorie serving
• 30% DV (8g) per 100 grams (3.5 oz)

Brazil nuts are very high in selenium.

Nutrition Facts for Brazilnuts.

See All 38 Nuts and Seeds High in Fiber