Top 10 High-Fiber Nuts & Seeds, Ranked

Maybe you’ve been feeling sluggish lately, or your digestion isn’t quite right. At your checkup, your healthcare provider brings up fiber—so you do what any health-conscious person would do: start choking down bowls of high-fiber cereal and forcing yourself to eat Brussels sprouts with every meal. A few days in, you’re already dreading breakfast and wondering how long you can keep this up.

But what if getting more fiber didn’t have to feel like such a chore? The truth is, some of the most satisfying, portable and versatile fiber sources might already be sitting in your pantry. Nuts and seeds pack a surprising amount of fiber—along with healthy fats, plant-based protein and an array of vitamins and minerals that support overall health. 

“They’re overlooked because people think of them as ‘fats,’ not ‘fiber foods.’ But they’re stealthy fiber ninjas,” says Bess Berger, RDN, CDN, CLT. 

Considering over 90% of people fall short of their daily fiber needs—25 grams for women and 34 for men—it’s time to rethink how we get our fiber. This starts with adding more nuts and seeds to the mix. Take a look at our list of 10 nuts and seeds ranked by their fiber content, from highest to lowest.

1. Chia Seeds

Fiber: 10 grams per 1 ounce (28 grams), per the USDA.

When it comes to fiber, chia seeds take the crown. These tiny seeds deliver an impressive 10 grams of fiber in just a 1-ounce serving. “In addition to being packed with fiber, chia seeds are a surprising source of calcium, with 14% of the daily value for this nutrient,” says Samantha Cassetty, RD. 

Chia seeds are especially high in soluble fiber, which absorbs water to form a gel-like substance that picks up excess sugar and cholesterol in the gut, supporting blood sugar control and heart health.

Their ability to absorb liquid also makes them perfect for overnight oats, smoothies or chia pudding.

2. Flaxseeds

Fiber: 8 grams per 1 ounce (28 grams), per the USDA.

Coming in second place, flaxseeds are true fiber heavyweights, packing about 8 grams per ounce. But what really sets flaxseeds apart goes beyond their fiber content. Cassetty notes that flaxseeds are high in lignans, a plant compound with strong anti-inflammatory properties. 

For better nutrient absorption, choose ground flaxseeds over whole ones—your body can better digest them when they’re ground.

3. Almonds

Fiber: 3 grams per 1 ounce (28 grams), per the USDA. 

Almonds are popular for a reason—and it’s not just their great taste. Each ounce serving provides 3 grams of fiber along with a wealth of other nutrients. “Almonds stand out for providing almost 50% of your daily value for vitamin E,” says Cassetty. They also contain phytosterols that help to lower LDL (“bad”) cholesterol, she adds.

Whether you snack on them raw, toss slivered almonds onto salads or use almond butter in recipes, these versatile nuts make it easy to boost your fiber intake.

4. Pistachios

Fiber: 3 grams per 1 ounce (28 grams), per the USDA. 

These vibrant green nuts pack 3 grams of fiber per ounce, but their benefits don’t stop there. Cassetty points out that pistachios have 6 grams of protein—the same amount as a hard-boiled egg., 

With their satisfying crunch and naturally portioned shells, pistachios make an easy, fiber-rich snack you can enjoy on their own or sprinkled over salads and grain bowls.

5. Sunflower Seeds

Fiber: 3 grams per 1 ounce (28 grams), per the USDA.

Don’t underestimate these small but mighty seeds. Sunflower seeds deliver about 3 grams of fiber per ounce, and they’re nutritional powerhouses in other ways too. Cassetty highlights that these seeds are abundant in vitamin E, providing 49% of your daily value. They also supply 40% of your daily value of selenium, a mineral that plays a key role in DNA repair and antioxidant defense. 

Sprinkle them on salads, blend them into smoothies or enjoy them as a standalone snack.

6. Pecans

Fiber: 3 grams per 1 ounce (28 grams), per the USDA.

Pecans deliver just under 3 grams of fiber per ounce and provide notable heart health benefits. In one study, adults with metabolic syndrome who replaced their usual daily snacks with two ounces of pecans experienced reductions in triglycerides as well as total and LDL (“bad”) cholesterol.

With their buttery flavor and satisfying crunch, pecans work beautifully in both sweet and savory dishes, from salads to baked goods.

7. Pumpkin Seeds

Fiber: 2 grams per 1 ounce (28 grams), per the USDA.

Pumpkin seeds may offer slightly less fiber—about 2 grams per ounce—but they make up for it with an impressive lineup of immune-supporting nutrients. Cassetty notes that pumpkin seeds are an excellent source of key minerals, providing 40% of the daily value (DV) for magnesium, 20% DV for zinc and 14% DV for iron. These minerals play essential roles in immune function, energy production and muscle health.

Pumpkin seeds can be enjoyed on their own, sprinkled on top of yogurt or incorporated into baked goods.

8. Walnuts

Fiber: 2 grams per 1 ounce (28 grams), per the USDA.

Walnuts provide 2 grams of fiber per ounce, but they truly shine for their unique nutritional profile. Cassetty points out that walnuts are the only nut that is high in the alpha-linolenic acid (ALA), a type of plant-based omega-3. They’re also rich in polyphenols and vitamin E, both of which have antioxidant properties. Together, these compounds may reduce the risk of chronic diseases, including heart disease, diabetes and certain cancers.

Add walnuts to your morning oatmeal or evening yogurt for a fiber boost that supports both your gut and your sleep.

9. Peanuts

Fiber: 2 grams per 1 ounce (28 grams), per the USDA. 

While technically a legume rather than a true nut, peanuts earn their spot on this list with about 2 grams of fiber per ounce. Unlike other nuts, peanuts are high in protein, with 7 grams per ounce. They’re also rich in anti-inflammatory nutrients—such as magnesium, selenium, vitamin E, monounsaturated fats and polyphenols—that have been linked with a lower risk of heart disease.

Whether you enjoy them roasted, as peanut butter or tossed in a stir-fry, peanuts are an affordable, accessible way to add fiber to your diet.

10. Hemp Seeds

Fiber: 1 gram per 1 ounce (28 grams), per the USDA.

Hemp seeds come in last on our fiber ranking, with about 1 gram per ounce, but they still deserve recognition for their overall nutritional value. Cassetty points out that the real reason these seeds stand out is their protein and mineral content—a single serving provides 10 grams of plant protein and 50% of your daily value for magnesium. 

Their mild, nutty flavor makes them an easy addition to smoothies, yogurt bowls and salads without overpowering other ingredients.

Ways to Enjoy Nuts and Seeds

Incorporating nuts and seeds into your daily routine is easier than you might think. Here are some simple ways to add them to your meals and snacks:

• Sprinkle chia or flaxseeds into smoothies, oatmeal or yogurt for a fiber boost
• Top salads with almonds, walnuts or pumpkin seeds for added crunch and nutrition
• Spread nut butter on whole-grain toast or apple slices for a satisfying snack
• Use crushed almonds or pecans as a coating for chicken, fish or tofu
• Blend cashews into creamy sauces or soups for richness without dairy
• Use nut or seed butters as a dip for fruit and vegetables
• Add sunflower or pumpkin seeds to baked goods for texture and nutrients
• Bake with almond flour and nut butters for added fiber and protein
• Use chopped nuts or seeds instead of breadcrumbs to coat chicken or fish

However, keep in mind that while nuts and seeds are nutritious, they’re also calorie-dense. Berger recommends sticking with about 1 ounce of nuts or 1–2 tablespoons of seeds, which offers roughly 160–200 calories for a snack. Even that modest serving packs fiber, protein and healthy fats that keep hunger away longer.

Our Expert Take

Nuts and seeds are nutritional superheroes. Berger explains they’re packed with heart-healthy fats, plant-based protein, antioxidants and key minerals like magnesium, zinc and selenium. They’re the total package: fiber for your gut, fats for your heart and protein for staying power. With so many varieties to choose from and endless ways to enjoy them, nuts and seeds make it easy—and delicious—to increase your fiber intake every day.