Fiber + Nuts & Seeds with Fiber

Yes. Fenugreek seeds fiber comes to about 24.6 grams per 100 grams in USDA data, or 2.7 grams per tablespoon, more than double the fiber of sesame. A good share of it is soluble, gel forming fiber, though most people use the seeds by the teaspoon.

Yes. Basil seeds fiber ranges from about 7 to 26 grams per 100 grams in lab studies, much of it in the gel coat that forms when you soak them. The catch is that most bottled basil seed drinks deliver only 1 to 2 grams per bottle.

Yes. Poppy seeds fiber reaches 19.5 grams per 100 grams, which puts these tiny seeds third among common seeds behind chia and flax. A tablespoon gives you about 1.7 grams, but a poppy seed muffin can carry as little as 1 gram.

Yes. Whole sesame seeds fiber adds up to about 1.1 grams per tablespoon and 3.3 grams per ounce, and toasted seeds run a little higher. Hulled white seeds keep almost all of that fiber, but they lose most of their calcium.

Yes. Dry roasted sunflower seeds fiber comes to about 3.1 grams per ounce of kernels, similar to pistachios. The same ounce gives you about half your daily vitamin E, but salted in shell seeds can carry over 1,700 mg of sodium.

It depends on the form. Shelled hemp seeds fiber is low, about 1.2 grams in 3 tablespoons, while toasted whole hemp seeds can list 4 grams in just 2 tablespoons. Either way, hemp seeds are best known for plant protein and omega fatty acids.

Yes. Roasted chestnuts fiber comes to about 5 grams per 100 grams, or roughly 4.3 grams in a 3 ounce serving, for only about 210 calories. Chestnuts are low in fat and starchy, so they behave more like a grain or potato than like other nuts.

Yes, but less than most nuts. Common pine nuts fiber comes to about 1 gram per ounce, close to cashews at the bottom of the nut list, while American pinyon pine nuts carry about 3 grams. Their real strengths are manganese, magnesium and zinc.

Yes. Hazelnuts fiber comes to about 2.7 grams per ounce, around 21 kernels, which puts them near the top of the nut list behind almonds and pistachios. Chocolate hazelnut spread is a different food, with under 1 gram of fiber and 19 grams of added sugar per serving.

Yes, but not much per nut. Brazil nuts fiber comes to about 2.1 grams per ounce (6 to 8 nuts), yet that same ounce carries roughly ten times your daily selenium, so most people should stop at one or two nuts and get their fiber elsewhere.