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Top 10 Nuts and Seeds Highest in Fiber

Written by Daisy Whitbread, MScN
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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.


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List of Nuts and Seeds High in Fiber

1 Chia Seeds
Chia Seeds
Chia seeds are also high in Omega 3 Fatty Acids.
2 Flax Seeds
Flax Seeds
Flax seeds are also high in Omega 3 Fatty Acids.
3 Squash and Pumpkin Seeds
Squash and Pumpkin Seeds
Squash and pumpkin seeds are also very high in protein.
4 Dried Coconut
Dried Coconut
5 Chestnuts
Chestnuts
6 Sesame Seeds
Sesame Seeds
7 Sunflower Seeds
Sunflower Seeds
Sunflower seeds are very high in Vitamin E.
8 Nuts (Almonds)
Almonds
9 Pine Nuts
Pine Nuts
10 Pistachios
Pistachios
Pistachios are also very high in potassium.
11 Hazelnuts
Hazelnuts
12 Pecans
Pecans
13 Macadamia Nuts
Macadamia Nuts
14 Peanuts (Dry Roasted)
Peanuts
15 Brazil Nuts
Brazil Nuts
Brazil nuts are very high in selenium.

See All 38 Nuts and Seeds High in Fiber

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

    1. USDA National Nutrient Database for Standard Reference, Release 28.

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