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Best High-Fiber Nuts & Seeds

Nuts and seeds are calorie-dense but also fiber-rich. A handful of almonds or a tablespoon of chia seeds adds meaningful fiber to any meal. Here's the full ranking.

#1 153% daily

Seeds, flaxseed

45.9g

per cup, whole

#2 119% daily

Nuts, coconut meat, raw

35.7g

per medium

#3 86% daily

Nuts, almond butter, plain

25.8g

per cup

#	Food	Fiber / 100g	Per Serving	Daily %
1	Seeds, flaxseed per cup, whole	27.3g	45.9g	153%
2	Nuts, coconut meat, raw per medium	9.0g	35.7g	119%
3	Nuts, almond butter, plain per cup	10.3g	25.8g	86%
4	Seeds, breadnut tree seeds, dried per cup	14.9g	23.8g	79%
5	Seeds, sesame seed kernels per cup	16.9g	21.6g	72%
6	Nuts, almonds, honey roasted per cup whole kernels	13.7g	19.7g	66%
7	Seeds, sesame seed kernels, dried per cup	11.6g	17.4g	58%
8	Seeds, sesame seeds, whole per cup	11.8g	17.0g	57%
9	Nuts, almonds, oil roasted per cup whole kernels	10.5g	16.5g	55%
10	Nuts, almonds, oil roasted per cup whole kernels	10.5g	16.5g	55%
11	Seeds, sunflower seed kernels per cup	11.5g	15.4g	51%
12	Nuts, almonds, dry roasted per cup whole kernels	10.9g	15.0g	50%
13	Nuts, ginkgo nuts, canned per cup (78 kernels)	9.3g	14.4g	48%
14	Seeds, sunflower seed kernels, oil roasted per cup	10.6g	14.3g	48%
15	Nuts, pistachio nuts, raw per cup	10.6g	13.0g	43%
16	Nuts, pistachio nuts, dry roasted per cup	10.3g	12.7g	42%
17	Nuts, mixed nuts, dry roasted per cup	9.0g	12.3g	41%
18	Seeds, sunflower seed kernels, dried per cup	8.6g	12.0g	40%
19	Nuts, chestnuts, raw per cup	8.1g	11.7g	39%
20	Seeds, sunflower seed kernels from shell, dry roasted per cup	9.0g	11.5g	38%
21	Seeds, sunflower seed kernels, dry roasted per cup	9.0g	11.5g	38%
22	Nuts, macadamia nuts, raw per cup, whole or halves	8.6g	11.5g	38%
23	Nuts, almonds per cup, sliced	12.5g	11.5g	38%
24	Nuts, hazelnuts or filberts per cup, chopped	9.7g	11.2g	37%
25	Nuts, almond paste per cup, firmly packed	4.8g	10.9g	36%
26	Nuts, macadamia nuts, dry roasted per cup, whole or halves	8.0g	10.6g	35%
27	Nuts, pecans per cup, chopped	9.6g	10.5g	35%
28	Nuts, pecans, oil roasted per cup	9.5g	10.4g	35%
29	Nuts, brazilnuts, dried per cup, whole	7.5g	10.0g	33%
30	Seeds, chia seeds, dried per oz	34.4g	9.8g	32%

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