15 Nuts and Seeds With More Fiber Than Oatmeal

Fifteen nuts and seeds contain more fiber per 100 grams than oatmeal, which has 1.7 g of fiber per 100 g. The highest fiber content is found in Chia Seeds at 34.4 g, followed by Flaxseed at 27.3 g, and Almond at 12.5 g.

This article presents a ranked list of nuts and seeds that provide more fiber than oatmeal. The values are measured per 100 grams.

Nuts and Seeds With More Fiber Than Oatmeal

Below is a table showcasing the fiber content of various nuts and seeds, ranked by their fiber content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Fiber (per 100 g)	% Daily Value	% More Than oatmeal
1	Chia Seeds	34.4 g	123%	1924%
2	Flaxseed	27.3 g	98%	1506%
3	Almond	12.5 g	45%	635%
4	Sesame Seeds	11.8 g	42%	594%
5	Pistachio	10.6 g	38%	524%
6	Hazelnut	9.7 g	35%	471%
7	Pecan	9.6 g	34%	465%
8	Macadamia	8.6 g	31%	406%
9	Sunflower Seeds	8.6 g	31%	406%
10	Peanut	8.5 g	30%	400%
11	Brazil Nut	7.5 g	27%	341%
12	Walnut	6.7 g	24%	294%
13	Pumpkin Seeds	6.0 g	21%	253%
14	Hemp Seeds	4.0 g	14%	135%
15	Cashew	3.3 g	12%	94%

For reference, oatmeal has 1.7 g of fiber per 100 g, about 6% of the Daily Value (28 g).

Track Your Fiber Intake

Knowing which nuts and seeds are richest in fiber only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your fiber intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Fiber values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram fiber content is higher than that of oatmeal (1.7 g), and ranked highest first. Percent Daily Value uses the US reference intake of 28 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What nuts and seeds have the most fiber?

Chia Seeds have the most fiber, with 34.4 g per 100 g, followed by Flaxseed at 27.3 g, and Almond at 12.5 g.

Does oatmeal have a lot of fiber?

Oatmeal contains 1.7 g of fiber per 100 g, which is relatively low compared to many nuts and seeds.

How much fiber do you need per day?

The recommended daily fiber intake is 28 g, which means that consuming a variety of high-fiber foods can help meet this goal.

Are these fiber values per 100 grams or per serving?

The fiber values listed for nuts and seeds are per 100 grams, allowing for a direct comparison with oatmeal.

Key Takeaways

• Fifteen nuts and seeds exceed oatmeal's fiber content.
• Oatmeal provides 1.7 g of fiber per 100 g.
• Chia Seeds and Flaxseed are the top sources of fiber.
• Daily fiber intake should be around 28 g.