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Best High-Fiber Snacks

Snacking is one of the easiest places to add fiber to your day. These are the best options — including fruits, nuts, and packaged snacks — ranked by fiber per serving.

#1 153% daily
Seeds, flaxseed
45.9g
per cup, whole
#2 119% daily
Nuts, coconut meat, raw
35.7g
per medium
#3 100% daily
Sapote, mamey, raw
30.1g
per fruit
# Food Fiber / 100g
1 Seeds, flaxseed
per cup, whole
27.3g
2 Nuts, coconut meat, raw
per medium
9.0g
3 Sapote, mamey, raw
per fruit
5.4g
4 Nuts, almond butter, plain
per cup
10.3g
5 Mammy-apple, , raw
per fruit
3.0g
6 Passion-fruit, , raw
per cup
10.4g
7 Seeds, breadnut tree seeds, dried
per cup
14.9g
8 Durian, raw or frozen
per fruit
3.8g
9 Seeds, sesame seed kernels
per cup
16.9g
10 Soursop, raw
per fruit (7" x 5-1/4" dia)
3.3g
11 Nuts, almonds, honey roasted
per cup whole kernels
13.7g
12 Seeds, sesame seed kernels, dried
per cup
11.6g
13 Seeds, sesame seeds, whole
per cup
11.8g
14 Nuts, almonds, oil roasted
per cup whole kernels
10.5g
15 Nuts, almonds, oil roasted
per cup whole kernels
10.5g
16 Pears, dried, stewed
per cup, halves
6.4g
17 Blueberries, wild, canned
per cup
4.9g
18 Seeds, sunflower seed kernels
per cup
11.5g
19 Nuts, almonds, dry roasted
per cup whole kernels
10.9g
20 Melons, casaba, raw
per melon
0.9g
21 Figs, dried, uncooked
per cup
9.8g
22 Nuts, ginkgo nuts, canned
per cup (78 kernels)
9.3g
23 Seeds, sunflower seed kernels, oil roasted
per cup
10.6g
24 Pears, dried, uncooked
per cup, halves
7.5g
25 Avocados, raw
per avocado
6.7g
26 Guavas, strawberry, raw
per cup
5.4g
27 Peaches, dried, uncooked
per cup, halves
8.2g
28 Nuts, pistachio nuts, raw
per cup
10.6g
29 Nuts, pistachio nuts, dry roasted
per cup
10.3g
30 Plums, dried, uncooked
per cup, pitted
7.1g

More high-fiber lists

High-Fiber Fruits High-Fiber Vegetables High-Fiber Legumes High-Fiber Grains High-Fiber Nuts & Seeds High-Fiber Low-Calorie Foods High-Fiber Low-Carb Foods All High-Fiber Foods
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