Highest-Fiber Nuts and Seeds, Ranked Per Serving (2026)

Raw coconut meat contains 7.2 g of fiber per serving, while boiled salted peanuts offer 5.5 g of fiber per serving.

This post ranks nuts and seeds by fiber content per typical serving using data from USDA FoodData Central. The focus is on whole food sources that are high in fiber.

Why Fiber Matters for Digestion, Cholesterol, and Blood Sugar

Fiber is important for digestion as it helps maintain regular bowel movements and supports gut health. It is also associated with lower cholesterol levels and improved blood sugar control. Including fiber-rich foods in the diet can contribute to overall health and well-being. This is educational information, not medical advice.

Highest-Fiber Nuts and Seeds, Ranked Per Serving

The following table presents the highest-fiber nuts and seeds ranked by their fiber content per serving.

#	Food	Typical serving	Fiber/serving (g)	Fiber/100 g (g)	Calories (kcal)	Protein (g)	Fat (g)	Sugar (g)
1	Raw Coconut Meat	1 piece (80 g)	7.2	9.0	283	2.7	26.8	5.0
2	Boiled Salted Peanuts	1 serving (63 g)	5.5	8.8	200	8.5	13.9	1.6
3	Dried European Chestnuts (unpeeled)	1 serving (28 g)	3.3	11.7	106	1.8	1.3	0.0
4	Blanched Hazelnuts	1 serving (28 g)	3.1	11.0	178	3.9	17.3	1.0
5	Dried Pine Nuts	1 serving (28 g)	3.0	10.7	178	3.3	17.3	0.0
6	Oil Roasted Salted Almonds	1 serving (28 g)	3.0	10.7	170	6.0	15.6	1.0
7	Dry Roasted Pecans (unsalted)	1 serving (28 g)	2.7	9.4	201	2.7	21.1	1.2
8	Dry Roasted Hazelnuts	1 serving (28 g)	2.7	9.4	183	4.3	17.7	1.4
9	Mixed Nuts (oil roasted, no peanuts)	1 serving (28 g)	2.0	7.1	172	5.1	14.2	1.5
10	Dry Roasted Walnuts	1 walnut (28 g)	2.0	7.1	180	4.0	17.0	1.0
11	Glazed Walnuts	1 serving (28 g)	1.0	3.6	140	2.3	10.0	9.0
12	Raw Cashew Nuts	1 serving (28 g)	0.9	3.3	157	5.2	12.4	1.7

How Nutrola Tracks Fiber for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including fiber, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-fiber foods, highest-fiber beans and legumes.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. Serving sizes are based on USDA household weights, with fiber content normalized per 100 g. Each entry represents one food item, providing educational information rather than medical advice.

Frequently Asked Questions (FAQ)

What is the fiber content of raw coconut meat?

Raw coconut meat contains 7.2 g of fiber per serving, which is one piece weighing 80 g.

How much fiber do boiled salted peanuts provide?

Boiled salted peanuts provide 5.5 g of fiber per serving, which is one serving weighing 63 g.

What is the fiber content of dried European chestnuts?

Dried European chestnuts (unpeeled) contain 3.3 g of fiber per serving, which is one serving weighing 28 g.

How much fiber is in blanched hazelnuts?

Blanched hazelnuts provide 3.1 g of fiber per serving, which is one serving weighing 28 g.

What is the fiber content of mixed nuts?

Mixed nuts (oil roasted, no peanuts) contain 2.0 g of fiber per serving, which is one serving weighing 28 g.

How much fiber do dry roasted walnuts have?

Dry roasted walnuts provide 2.0 g of fiber per serving, which is one walnut weighing 28 g.

Key Takeaways

• Raw coconut meat: 7.2 g fiber per serving.
• Boiled salted peanuts: 5.5 g fiber per serving.
• Dried European chestnuts: 3.3 g fiber per serving.
• Blanched hazelnuts: 3.1 g fiber per serving.
• Mixed nuts: 2.0 g fiber per serving.
• Dry roasted walnuts: 2.0 g fiber per serving.