Top 10 Nuts and Seeds Highest in Fiber

Top 10 Nuts and Seeds Highest in Fiber

Nuts and seeds are renowned for their heart-healthy benefits, and the fiber found in nuts only helps. (1)

Nuts and seeds high in fiber include chia seeds, flax seeds, squash seeds, pumpkin seeds, dried coconut, sesame seeds, sunflower seeds, almonds, pine nuts, pistachios, and chestnuts. (2) The daily value (DV) for fiber is 28g per day (3), and a one-ounce portion of high fiber nuts or seeds provide between 5-35% 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, with 1-2 ounces of nuts or seeds being a good daily portion size.

Below are the top 10 nuts and seeds highest in fiber. For more see the extended list of over 40 nuts and seeds high in fiber.

List of Nuts and Seeds High in Fiber

Chia Seeds1 Chia Seeds
Fiber
per oz(~2 Tblsp)
Fiber
per 100g
Fiber
per 200 Calories
10g
(35% DV)
34g
(123% DV)
14g
(51% DV)

Chia seeds are also high in Omega 3 Fatty Acids.

Flax Seeds2 Flax Seeds
Fiber
per Oz
Fiber
per 100g
Fiber
per 200 Calories
8g
(28% DV)
27g
(98% DV)
10g
(37% DV)

Flax seeds are also high in Omega 3 Fatty Acids.

Squash and Pumpkin Seeds3 Squash and Pumpkin Seeds
Fiber
per 1 Oz Handful
Fiber
per 100g
Fiber
per 200 Calories
5g
(19% DV)
18g
(66% DV)
8g
(29% DV)

Squash and pumpkin seeds are also very high in protein.

Dried Coconut4 Dried Coconut
Fiber
per Oz
Fiber
per 100g
Fiber
per 200 Calories
5g
(17% DV)
16g
(58% DV)
5g
(18% DV)
Sesame Seeds5 Sesame Seeds
Fiber
per Oz
Fiber
per 100g
Fiber
per 200 Calories
4g
(14% DV)
14g
(50% DV)
5g
(18% DV)
Almonds6 Almonds
Fiber
per 1oz Handful
Fiber
per 100g
Fiber
per 200 Calories
4g
(13% DV)
13g
(45% DV)
4g
(15% DV)
Pine Nuts7 Pine Nuts
Fiber
per 1 Oz Handful
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
11g
(38% DV)
3g
(12% DV)
Pistachios8 Pistachios
Fiber
per 1 Oz Handful
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
11g
(38% DV)
4g
(14% DV)

Pistachios are also very high in potassium.

Hazelnuts9 Hazelnuts
Fiber
per 1 Oz Handful
Fiber
per 100g
Fiber
per 200 Calories
3g
(10% DV)
10g
(35% DV)
3g
(11% DV)
Pecans10 Pecans
Fiber
per Oz
Fiber
per 100g
Fiber
per 200 Calories
3g
(10% DV)
10g
(34% DV)
3g
(10% DV)
Macadamia Nuts11 Macadamia Nuts
Fiber
per 1 Oz Handful
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
9g
(31% DV)
2g
(9% DV)
Sunflower Seeds12 Sunflower Seeds
Fiber
per 1 Oz Handful
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
9g
(31% DV)
3g
(11% DV)

Sunflower seeds are very high in Vitamin E.

Peanuts13 Peanuts (Dry Roasted)
Fiber
per Oz
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
8g
(30% DV)
3g
(10% DV)
Brazil Nuts14 Brazil Nuts
Fiber
per 1 Oz Handful
Fiber
per 100g
Fiber
per 200 Calories
2g
(8% DV)
8g
(27% DV)
2g
(8% DV)

Brazil nuts are very high in selenium.

Chestnuts15 Chestnuts
Fiber
per oz(~3 Chestnuts)
Fiber
per 100g
Fiber
per 200 Calories
1g
(5% DV)
5g
(18% DV)
4g
(15% DV)

See All 43 Nuts and Seeds High in Fiber

How much fiber do you need each day?

The daily value (DV) for fiber is 28 grams per day (2) and the adequate intake (AI) for adults is 38 grams per day. (3)

The daily value (DV) is shown on food labels to help the "average" consumer compare foods, while the adequate intake (AI) is meant to give people a more accurate daily target by age and gender. In this case, the daily value for fiber is probably set too low and should be revised higher by the FDA.

Here is the breakout of the adequate intake by age and gender for fiber: (3)

  • 1-3 years old: 19g/day
  • 4-8 years old: 25g/day
  • Boys 9-13 years old: 31g/day
  • Boys 14-18 years old: 38g/day
  • Girls 9-18 years old: 26g/day
  • Men 19-50 years old: 38g/day
  • Men 50+ years old: 30g/day
  • Women 19-50 years old: 25g/day
  • Women 50+ years old: 21g/day
  • Pregnant and Lactating Women: 28-29g/day

Differences in fiber requirements between men and women are established based on estimated energy needs, and data which suggests the amount of fiber required for protection against cardiovascular disease. In other words, men need to consume more fiber to gain the health benefits. (3)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

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

MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

feedback

Data Sources and References

  1. The effects of nuts on coronary heart disease risk.
  2. U.S. Agricultural Research Service Food Data Central
  3. FDA on Daily Values
  4. Institute of Medicine Dietary Reference Intakes