Top 10 Nuts and Seeds Highest in Fiber

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.


Advertisement (Bad ad? How to mute ads)

List of Nuts and Seeds High in Fiber

Chia Seeds 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)
Flax 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)
Squash and Pumpkin 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).
Dried Coconut 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)
Chestnuts 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)
Sesame Seeds 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)
Sunflower Seeds 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.
Almonds 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)
Pine Nuts 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)
Pistachios 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.
Hazelnuts 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)
Pecans 12 Pecans
  • 11% DV (3g) fiber per oz
  • 11% DV (3g) per 200 calorie serving
  • 38% DV (10g) per 100 grams (3.5 oz)
Macadamia Nuts 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)
Peanuts 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)
Brazil Nuts 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)

See All 38 Nuts and Seeds High in Fiber

Advertisement (Bad ad? How to mute ads)

Click to View Comments

Data Sources and References

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