Top 10 Nuts and Seeds Highest in Fiber

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Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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Top 10 Nuts and Seeds Highest in Fiber

Nuts and seeds are renowned for their heart-healthy benefits, due in large part to the fiber found in nuts. (1)

Nuts and seeds high in fiber include chia seeds, flax seeds, squash seeds, pumpkin seeds, dried coconut, sesame seeds, sunflower seeds, almonds, pine nuts, pistachios, and chestnuts. The daily value (DV) for fiber is 28g per day (2), and a one-ounce portion of high fiber nuts or seeds provide between 5 and 35% of that daily value. A one-ounce portion of nuts or seeds is roughly equal to a handful.

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, with 1-2 ounces of nuts or seeds being a good daily portion size.

Below are the top 10 nuts and seeds highest in fiber. For more see the extended list of over 40 nuts and seeds high in fiber.

How much fiber do you need each day?

The daily value (DV) for fiber is 28 grams per day. (2) This is the amount shown on food labels to help the average person compare the health benefits of different foods. However, for many people, this amount is actually too low.

The adequate intake (AI) is a more accurate daily target, and varies by age and gender. The AI for fiber is up to 38 grams per day. (3) We've included the specific values below for various groups below, so you can determine what your personal target should be.

The average American consumes far less than the DV for fiber, let alone the AI for their demographic group. (4)

Here is the breakout of the adequate intake by age and gender for fiber: (3)

Life StageRDA
1-3 years old19g
4-8 years old25g
9-13 years old31g
14-50 years old38g
50+ years old30g
9-18 years old26g
19-50 years old25g
50+ years old21g
14-50 years old29g
14-50 years old29g
Extensive research has been done to determine how much fiber is needed to provide protection against cardiovascular disease, colon cancer, and other serious health concerns. This research shows that men need more fiber than women in order to get the maximum health benefits, which is why the AI targets are higher for men. (3)

Use the ranking tool links below to select foods and create your own food list to share or print.

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Thomas M. Barber, Stefan Kabisch, Andreas F. H. Pfeiffer and Martin O. Weickert The Health Benefits of Dietary Fibre Nutrients. 2020 Oct; 12(10): 3209.
  2. FDA on Daily Values
  3. Institute of Medicine Dietary Reference Intakes
  4. Diane Quagliani, MBA, RDN, LDN and Patricia Felt-Gunderson, MS, RDN, LDN Closing America’s Fiber Intake Gap Am J Lifestyle Med. 2017 Jan-Feb; 11(1): 80–85. Published online 2016 Jul 7. doi: 10.1177/1559827615588079
  5. U.S. Agricultural Research Service Food Data Central
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