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 percent daily value (%DV) for fiber is 25g per day (3), and a one-ounce portion of high fiber nuts or seeds provide 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.
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.
How much fiber do you need each day?
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The percent daily value (%DV) for fiber is 25 grams per day (3) and the adequate intake (AI) for adults is 38 grams per day. (4)
The Percent 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 likely 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: (4)
- 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 for protective health affects against cardiovascular disease. In other words, men should consume more fiber to gain the health benefits.(4)