Nuts and seeds high in fiber (per serving)
12 nuts and seeds ranked by fiber per common serving, from USDA FoodData Central. Seeds, chia seeds leads with 9.8 g per 1 oz (35% of the Daily Value), followed by Seeds, flaxseed (6.6 g) and Seeds, pumpkin and squash seeds (5.2 g).
Top 10 at a glance
Top 10 nuts and seeds highest in fiber
- Seeds, chia seeds (dried)1 oz (28 g) · 138 kcal9.8 g35% DV
- Seeds, flaxseed1 oz (28 g) · 151 kcal6.6 g23% DV
- Seeds, pumpkin and squash seeds (whole, roasted, without salt)1 oz (85 seeds) (28 g) · 126 kcal5.2 g19% DV
- Seeds, sesame seed kernels (toasted, without salt added (decorticated))1 oz (28 g) · 161 kcal4.8 g17% DV
- Seeds, sesame seeds (whole, roasted and toasted)1 oz (28 g) · 160 kcal4 g14% DV
- Nuts, almonds (honey roasted, unblanched)1 oz (28 g) · 168 kcal3.9 g14% DV
- Nuts, chestnuts (european, dried, unpeeled)1 oz (28 g) · 106 kcal3.3 g12% DV
- Seeds, sunflower seed kernels (toasted, without salt)1 oz (28 g) · 175 kcal3.3 g12% DV
- Nuts, hazelnuts or filberts (blanched)1 oz (28 g) · 178 kcal3.1 g11% DV
- Nuts, almond butter (plain, without salt added)2 tbsp (32 g) · 196 kcal3.1 g11% DV
All 12 nuts and seeds ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 28 g.
| # | Food | Serving | Fiber (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Seeds, chia seeds (dried) | 1 oz (28 g) | 9.8 | 34.4 | 138 | |
| 2 | Seeds, flaxseed | 1 oz (28 g) | 6.6 | 23.1 | 151 | |
| 3 | Seeds, pumpkin and squash seeds (whole, roasted, without salt) | 1 oz (85 seeds) (28 g) | 5.2 | 18.4 | 126 | |
| 4 | Seeds, sesame seed kernels (toasted, without salt added (decorticated)) | 1 oz (28 g) | 4.8 | 16.9 | 161 | |
| 5 | Seeds, sesame seeds (whole, roasted and toasted) | 1 oz (28 g) | 4 | 14 | 160 | |
| 6 | Nuts, almonds (honey roasted, unblanched) | 1 oz (28 g) | 3.9 | 13.7 | 168 | |
| 7 | Nuts, chestnuts (european, dried, unpeeled) | 1 oz (28 g) | 3.3 | 11.7 | 106 | |
| 8 | Seeds, sunflower seed kernels (toasted, without salt) | 1 oz (28 g) | 3.3 | 11.5 | 175 | |
| 9 | Nuts, hazelnuts or filberts (blanched) | 1 oz (28 g) | 3.1 | 11 | 178 | |
| 10 | Nuts, almond butter (plain, without salt added) | 2 tbsp (32 g) | 3.1 | 9.7 | 196 | |
| 11 | Nuts, pine nuts (pinyon, dried) | 1 oz (28 g) | 3 | 10.7 | 178 | |
| 12 | Nuts, pistachio nuts (dry roasted, without salt added) | 1 oz (49 kernels) (28 g) | 2.9 | 10.3 | 162 |
Fiber in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for fiber is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in fiber?
Among nuts and seeds in the USDA database, Seeds, chia seeds (dried) has the most fiber per serving: 9.8 g per 1 oz (35% of the Daily Value). Per 100 g it contains 34.4 g.
How much fiber do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 28 g of fiber for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in fiber?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 2 of the 12 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in protein
- All foods high in fiber
- Fruits high in fiber
- Vegetables high in fiber
- Legumes high in fiber
- Grains high in fiber
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.