Top 10 Nuts and Seeds Highest in Fiber

Written by Daisy Whitbread, MScN

Nuts and seeds are renowned for the heart healthy benefits, most of which come from the fiber they provide. The percent daily value (%DV) for fiber is 25g per day, and a one-ounce portion of high fiber nuts or seeds provides between 11-39% of that daily value.

A one-ounce portion of nuts or seeds is roughly equal to a handful. The list below is organized by first giving the amount of fiber in an ounce, then another common serving size, then the 100-gram portion size. Nuts and seeds high in fiber include chia seeds, flax seeds, squash seeds, pumpkin seeds, sesame seeds, dried coconut, almonds, sunflower seeds, hazelnuts, pistachios, and pecans. 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.


Chia Seeds

1. Chia Seeds - 9.8g fiber (39% DV) in 1 oz (28g)

34.4g fiber (138% DV) in 100 grams

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Flax Seeds

2. Flaxseeds - 7.6g fiber (31% DV) in 1 oz (28g)

1.9g fiber (8% DV) in 1 tbsp, ground (7g)
27.3g fiber (109% DV) in 100 grams
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Squash Seeds

3. Squash and Pumpkin Seeds - 5.2g fiber (21% DV) in 1 oz (85 seeds) (28g)

11.8g fiber (47% DV) in 1 cup (64g)
18.4g fiber (74% DV) in 100 grams
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Sesame Seeds

4. Sesame Seeds - 4.8g fiber (19% DV) in 1 oz (28g)

21.6g fiber (87% DV) in 1 cup (128g)
16.9g fiber (68% DV) in 100 grams
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Half a coconut

5. Dried Coconut - 4.6g fiber (18% DV) in 1 oz (28g)

16.3g fiber (65% DV) in 100 grams

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Almonds

6. Almonds - 3.6g fiber (14% DV) in 1 oz (23 whole kernels) (28g)

17.9g fiber (72% DV) in 1 cup, whole (143g)
12.5g fiber (50% DV) in 100 grams
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Sunflower Seeds

7. Sunflower Seeds - 3.3g fiber (13% DV) in 1 oz (28g)

15.4g fiber (62% DV) in 1 cup (134g)
11.5g fiber (46% DV) in 100 grams
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Hazelnuts

8. Hazelnuts (Filberts) - 3.1g fiber (12% DV) in 1 oz (28g)

11g fiber (44% DV) in 100 grams

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Pistachios

9. Pistachios - 2.9g fiber (12% DV) in 1 oz (49 kernels) (28g)

12.7g fiber (50% DV) in 1 cup (123g)
10.3g fiber (41% DV) in 100 grams
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Pecans

10. Pecans - 2.7g fiber (11% DV) in 1 oz (19 halves) (28g)

9.5g fiber (38% DV) in 1 cup, halves (99g)
9.6g fiber (38% DV) in 100 grams
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Data Sources and References

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