Highest-Fiber Snacks, Ranked Per Serving (2026)

The top snacks include Oil Roasted Salted Sunflower Seed Kernels with 14.3 g of fiber per serving and Dry Roasted Sunflower Seeds Unsalted with 14.2 g.

This post ranks snacks based on fiber content per typical serving using USDA FoodData Central data. The focus is on whole food options that provide substantial fiber.

Why Fiber Matters for Digestion, Cholesterol, and Blood Sugar

Fiber is important for digestion as it helps maintain regular bowel movements and prevent constipation. It is associated with lower cholesterol levels and can help manage blood sugar levels by slowing glucose absorption. High-fiber diets are part of dietary patterns such as DASH. This is educational information, not medical advice.

Highest-Fiber Snacks, Ranked Per Serving

Below is a ranked table of the highest-fiber snacks per serving.

#	Food	Typical serving	Fiber/serving (g)	Fiber/100 g (g)	Calories (kcal)	Protein (g)	Sugar (g)	Carbs (g)
1	Oil Roasted Salted Sunflower Seed Kernels	1 serving (135 g)	14.3	10.6	799	27.1	4.2	30.9
2	Dry Roasted Sunflower Seeds Unsalted	1 serving (128 g)	14.2	11.1	745	24.7	3.5	30.8
3	Dry Roasted Mixed Nuts	1 serving (137 g)	12.3	9.0	814	23.7	6.6	34.7
4	Roasted Pumpkin and Squash Seeds	1 serving (64 g)	11.8	18.4	285	11.9	0.0	34.4
5	Mixed Nuts (oil roasted, salted)	1 serving (134 g)	9.4	7.0	813	26.9	5.6	28.2
6	Sugar-Free Sugar Wafer Cookies with Creme Filling	1 serving (28 g)	4.1	14.3	151	1.0	0.0	18.8
7	Whole Grain Peanut Butter Sandwich Crackers	6 crackers (43 g)	4.0	9.4	200	6.1	4.0	23.5
8	Low Fat Microwave Popcorn	1 bag (28 g)	4.0	14.2	122	3.6	0.2	20.8
9	Unsalted Corn-Based Extruded Chips	1 serving (88 g)	3.9	4.4	490	5.8	1.2	50.5
10	Oriental Rice-Based Snack Mix	1 serving (28 g)	3.7	13.2	143	4.9	0.9	14.6
11	Light Tortilla Chips	1 serving (63 g)	3.6	5.7	293	5.5	0.3	46.2
12	Plain Rye Crackers	0.5 serving (14 g)	3.3	22.9	47	1.4	0.1	11.4
13	Reduced Fat Whole Wheat Crackers	1 serving (29 g)	3.2	10.9	121	3.3	0.4	21.9
14	Vegetable Chips (Terra Chips)	1 serving (28 g)	3.1	10.9	147	1.2	2.8	16.4
15	Low Sodium Toast Thins Crackers	1 serving (31 g)	3.0	9.7	137	2.0	4.0	21.0

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. The ranking is based on fiber content per serving, using USDA household weights. Each entry represents one food item, and the fiber content is normalized per 100 g for comparison. This information is educational, not medical advice.

Frequently Asked Questions (FAQ)

What is the fiber content of Oil Roasted Salted Sunflower Seed Kernels?

Oil Roasted Salted Sunflower Seed Kernels contain 14.3 g of fiber per serving.

Which snack has the second highest fiber content?

Dry Roasted Sunflower Seeds Unsalted has 14.2 g of fiber per serving.

How much fiber do Dry Roasted Mixed Nuts provide?

Dry Roasted Mixed Nuts provide 12.3 g of fiber per serving.

What is the fiber content of Roasted Pumpkin and Squash Seeds?

Roasted Pumpkin and Squash Seeds contain 11.8 g of fiber per serving.

How much fiber is in Mixed Nuts (oil roasted, salted)?

Mixed Nuts (oil roasted, salted) have 9.4 g of fiber per serving.

What is the fiber content of Sugar-Free Sugar Wafer Cookies?

Sugar-Free Sugar Wafer Cookies contain 4.1 g of fiber per serving.

Key Takeaways

• Oil Roasted Salted Sunflower Seed Kernels: 14.3 g fiber.
• Dry Roasted Sunflower Seeds Unsalted: 14.2 g fiber.
• Dry Roasted Mixed Nuts: 12.3 g fiber.
• Roasted Pumpkin and Squash Seeds: 11.8 g fiber.
• Mixed Nuts (oil roasted, salted): 9.4 g fiber.
• Sugar-Free Sugar Wafer Cookies: 4.1 g fiber.