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 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.

List of Nuts and Seeds High in Fiber

Chia Seeds

#1: Chia Seeds

Fiber
per oz(~2 Tblsp)		Fiber
per 100g		Fiber
per 200 Calories
10g
(39% DV)		34g
(138% DV)		14g
(57% DV)
Nutrition Facts for Chia Seeds. (Source)
Chia seeds are also high in Omega 3 Fatty Acids.
Flax Seeds

#2: Flax Seeds

Fiber
per Oz		Fiber
per 100g		Fiber
per 200 Calories
8g
(31% DV)		27g
(109% DV)		10g
(41% DV)
Nutrition Facts for Flax Seeds. (Source)
Flax seeds are also high in Omega 3 Fatty Acids.
Squash and Pumpkin Seeds

#3: Squash and Pumpkin Seeds

Fiber
per 1 Oz Handful		Fiber
per 100g		Fiber
per 200 Calories
5g
(21% DV)		18g
(74% DV)		8g
(33% DV)
Nutrition Facts for Roasted Squash and Pumpkin Seeds (With Shells). (Source)
Squash and pumpkin seeds are also very high in protein.
Dried Coconut

#4: Dried Coconut

Fiber
per Oz		Fiber
per 100g		Fiber
per 200 Calories
5g
(19% DV)		16g
(65% DV)		5g
(20% DV)
Nutrition Facts for Dried Coconut (Unsweetened). (Source)
Sesame Seeds

#5: Sesame Seeds

Fiber
per Oz		Fiber
per 100g		Fiber
per 200 Calories
4g
(16% DV)		14g
(56% DV)		5g
(20% DV)
Nutrition Facts for Sesame Seeds (Toasted). (Source)
Almonds

#6: Almonds

Fiber
per 1oz Handful		Fiber
per 100g		Fiber
per 200 Calories
4g
(14% DV)		13g
(50% DV)		4g
(17% DV)
Nutrition Facts for Almonds. (Source)
Pine Nuts

#7: Pine Nuts

Fiber
per 1 Oz Handful		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		11g
(43% DV)		3g
(14% DV)
Nutrition Facts for Dried Pine Nuts. (Source)
Pistachios

#8: Pistachios

Fiber
per 1 Oz Handful		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		11g
(42% DV)		4g
(15% DV)
Nutrition Facts for Pistachio Nuts. (Source)
Pistachios are also very high in potassium.
Hazelnuts

#9: Hazelnuts

Fiber
per 1 Oz Handful		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		10g
(39% DV)		3g
(12% DV)
Nutrition Facts for Hazelnuts. (Source)
Pecans

#10: Pecans

Fiber
per Oz		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		10g
(38% DV)		3g
(11% DV)
Nutrition Facts for Pecans. (Source)
Macadamia Nuts

#11: Macadamia Nuts

Fiber
per 1 Oz Handful		Fiber
per 100g		Fiber
per 200 Calories
2g
(10% DV)		9g
(34% DV)		2g
(10% DV)
Nutrition Facts for Macadamia Nuts. (Source)
Sunflower Seeds

#12: Sunflower Seeds

Fiber
per 1 Oz Handful		Fiber
per 100g		Fiber
per 200 Calories
2g
(10% DV)		9g
(34% DV)		3g
(12% DV)
Nutrition Facts for Dried Sunflower Seeds. (Source)
Sunflower seeds are very high in Vitamin E.
Peanuts

#13: Peanuts (Dry Roasted)

Fiber
per Oz		Fiber
per 100g		Fiber
per 200 Calories
2g
(10% DV)		8g
(34% DV)		3g
(11% DV)
Nutrition Facts for Dry Roasted Peanuts. (Source)
Brazil Nuts

#14: Brazil Nuts

Fiber
per 1 Oz Handful		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		8g
(30% DV)		2g
(9% DV)
Nutrition Facts for Brazilnuts. (Source)
Brazil nuts are very high in selenium.
Chestnuts

#15: Chestnuts

Fiber
per oz(~3 Chestnuts)		Fiber
per 100g		Fiber
per 200 Calories
1g
(6% DV)		5g
(20% DV)		4g
(17% DV)
Nutrition Facts for Roasted Chestnuts. (Source)

See All 43 Nuts and Seeds High in Fiber

How much fiber do you need each day?

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)

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Data Sources and References

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

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