Top Nuts High in Dietary Fiber

About Nuts and Dietary fiber

Most nuts are fairly low in dietary fiber, but some contain more than others.

Some of the highest dietary fiber nuts include chia seeds, flaxseeds, pumpkin seeds, sesame seeds, almonds, pistachio, pecan, hazelnut, coconut and walnut. Other dietary fiber rich nuts are hemp seeds, pine nut, cashews and coconut cream.

We calculated the top nuts for dietary fiber by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 14 nuts highest in dietary fiber.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Chia Seeds (dried)

image of chia seeds

In 1 ounce, chia seed has 9.8g of dietary fiber, or about 39% of daily values for women and 26% for men.
Dietary fiber
9.8g in
1 ounce (28.35g)
14g in
200 Calories (41g)
39%
26%
57%
37%
Complete nutrition for Chia Seeds

Flaxseeds

image of flaxseeds

1 cup of flaxseed contains 46g of dietary fiber, or about 180% of daily values for women and 120% for men.
Dietary fiber
46g in
1 cup (168g)
10g in
200 Calories (37g)
180%
120%
41%
27%
Complete nutrition for Flaxseeds

Pumpkin Seeds

image of pumpkin seeds

In 1 cup, pumpkin seed has 12g of dietary fiber, or about 47% of daily values for women and 31% for men.
Dietary fiber
12g in
1 cup (64g)
8.3g in
200 Calories (45g)
47%
31%
33%
22%
Complete nutrition for Pumpkin Seeds

Sesame Seeds

image of sesame seeds

1 tablespoon of sesame seed contains 1.3g of dietary fiber, or about 5% of daily values for women and 3% for men.
Dietary fiber
1.3g in
1 tablespoon (9.45g)
5g in
200 Calories (35g)
5%
3%
20%
13%
Complete nutrition for Sesame Seeds

Almonds

image of almonds

In 1 cup, almond has 18g of dietary fiber, or about 72% of daily values for women and 47% for men.
Dietary fiber
18g in
1 cup (143g)
4.3g in
200 Calories (35g)
72%
47%
17%
11%
Complete nutrition for Almonds

Pistachio

image of pistachio

1 cup of pistachio contains 13g of dietary fiber, or about 51% of daily values for women and 33% for men.
Dietary fiber
13g in
1 cup (123g)
3.6g in
200 Calories (35g)
51%
33%
14%
9%
Complete nutrition for Pistachio

Pecan

image of pecan

In 1 cup, pecan has 10g of dietary fiber, or about 42% of daily values for women and 28% for men.
Dietary fiber
10g in
1 cup (109g)
2.8g in
200 Calories (29g)
42%
28%
11%
7%
Complete nutrition for Pecan

Hazelnut

image of hazelnut

1 cup of hazelnut contains 21g of dietary fiber, or about 85% of daily values for women and 56% for men.
Dietary fiber
21g in
1 cup (226.8g)
2.9g in
200 Calories (31g)
85%
56%
12%
8%
Complete nutrition for Hazelnut

Coconut

image of coconut

In 1 cup, coconut has 7.2g of dietary fiber, or about 29% of daily values for women and 19% for men.
Dietary fiber
7.2g in
1 cup (80g)
5.1g in
200 Calories (56g)
29%
19%
20%
13%
Complete nutrition for Coconut

Walnut

image of walnut

1 cup of walnut contains 7.8g of dietary fiber, or about 31% of daily values for women and 21% for men.
Dietary fiber
7.8g in
1 cup (117g)
2g in
200 Calories (31g)
31%
21%
8%
5%
Complete nutrition for Walnut

Hemp Seeds

image of hemp seeds

In 1 cup, hemp seed has 6.4g of dietary fiber, or about 26% of daily values for women and 17% for men.
Dietary fiber
6.4g in
1 cup (160g)
1.4g in
200 Calories (36g)
26%
17%
6%
4%
Complete nutrition for Hemp Seeds

Pine Nut (dried)

image of pine nut

1 cup of pine nut contains 5g of dietary fiber, or about 20% of daily values for women and 13% for men.
Dietary fiber
5g in
1 cup (135g)
1.1g in
200 Calories (30g)
20%
13%
4%
3%
Complete nutrition for Pine Nut

Cashews

image of cashews

In 1 ounce, cashew has 0.94g of dietary fiber, or about 4% of daily values for women and 2% for men.
Dietary fiber
0.94g in
1 ounce (28.35g)
1.2g in
200 Calories (36g)
4%
2%
5%
3%
Complete nutrition for Cashews

Coconut Cream

image of coconut cream

1 cup of coconut cream contains 5.3g of dietary fiber, or about 21% of daily values for women and 14% for men.
Dietary fiber
5.3g in
1 cup (240g)
1.3g in
200 Calories (61g)
21%
14%
5%
4%
Complete nutrition for Coconut Cream


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