High-fiber nuts and seeds

Nuts and seeds ranked by fiber per serving, with the soluble and insoluble split.

Nuts & seeds ranked by fiber per serving
#	Food	Serving	Fiber	% DV	Soluble · insoluble
1	Chia seeds1 oz	1 oz	9.6 g	34%
2	Coconut, dried (unsweetened)1 oz	1 oz	4.6 g	16%
3	Coconut, fresh1 piece (2 x 2 x ½ inch)	1 piece (2 x 2 x ½ inch)	4.1 g	15%	No split data
4	Flaxseed, ground2 tbsp, ground	2 tbsp, ground	3.8 g	14%
5	Almonds1 oz (23 almonds)	1 oz (23 almonds)	3.5 g	13%
6	Almond butter2 tbsp	2 tbsp	3.3 g	12%	No split data
7	Sunflower seeds1 oz	1 oz	3.1 g	11%
8	Pistachios, roasted1 oz (49 kernels)	1 oz (49 kernels)	2.9 g	10%
9	Hazelnuts1 oz (21 nuts)	1 oz (21 nuts)	2.7 g	10%
10	Pecans1 oz (19 halves)	1 oz (19 halves)	2.7 g	10%
11	Peanuts, roasted1 oz	1 oz	2.4 g	9%
12	Macadamia nuts, roasted1 oz (10–12 nuts)	1 oz (10–12 nuts)	2.2 g	8%
13	Brazil nuts1 oz (6 nuts)	1 oz (6 nuts)	2.1 g	8%
14	Chestnuts, roasted5 chestnuts	5 chestnuts	2.1 g	8%	No split data
15	Walnuts1 oz (14 halves)	1 oz (14 halves)	1.9 g	7%
16	Pumpkin seeds1 oz	1 oz	1.8 g	6%
17	Mixed nuts1 oz	1 oz	1.8 g	6%	No split data
18	Peanut butter2 tbsp	2 tbsp	1.8 g	6%
19	Sunflower seed butter2 tbsp	2 tbsp	1.8 g	6%	No split data
20	Poppy seeds1 tbsp	1 tbsp	1.7 g	6%
21	Tahini1 tbsp	1 tbsp	1.4 g	5%
22	Hemp seeds, hulled3 tbsp	3 tbsp	1.2 g	4%	No split data
23	Sesame seeds1 tbsp	1 tbsp	1.1 g	4%
24	Cashews, roasted1 oz (18 nuts)	1 oz (18 nuts)	0.9 g	3%
25	Pine nuts2 tbsp	2 tbsp	0.6 g	2%

Tip. A spoonful of chia or ground flax stirred into oats or yogurt is one of the easiest ways to add fiber.

Questions

Which nuts and seeds have the most fiber?

Per serving: chia seeds (9.6 g in 1 oz), dried coconut (unsweetened) (4.6 g in 1 oz) and fresh coconut (4.1 g in 1 piece (2 x 2 x ½ inch)).

Which nuts and seeds are high in fiber?

1 of the 25 have at least 5.6 g per serving, 20% of the Daily Value, which counts as high in fiber: chia seeds.

Which nuts and seeds have the most soluble fiber?

Per serving: ground flaxseed (1.5 g), chia seeds (1 g) and sunflower seeds (0.4 g). Soluble fiber helps with cholesterol and blood sugar.

Fiber per serving from USDA FoodData Central. Soluble and insoluble amounts are estimates. % DV is out of the 28 g Daily Value.