Fiber + Nuts & Seeds with Fiber

Yes. Macadamia nuts fiber adds up to about 2.4 grams per ounce, more than walnuts, cashews or pine nuts. With only about 1.5 grams of digestible carbs per ounce, they’re one of the best low carb nuts, though they’re also the most calorie dense.

Yes. Pecans fiber comes to about 2.7 grams per ounce (roughly 19 halves), close to hazelnuts and ahead of walnuts, cashews and pine nuts. The catch is the 196 calories riding along, so portion size matters more than with most foods.

Chia is the seed with the most fiber, at 34.4 grams per 100 grams, followed by flax, poppy and whole pumpkin seeds. Among popular seeds with most fiber, hulled hemp sits at the bottom, with just 1.2 grams in a 3 tablespoon serving.

Almonds are the nuts with most fiber, at 3.5 grams per ounce, with pistachios, hazelnuts and pecans close behind. Compare nuts at the same 200 calories and almonds still lead, while cashews and pine nuts give barely a gram.

Pumpkin seeds fiber depends on the shell: an ounce of shelled pepitas has about 1.7 grams, while an ounce of whole roasted seeds has about 5.2 grams. Either way, pumpkin seeds are one of the richest food sources of magnesium and a solid source of zinc.

Flaxseed fiber comes to about 2 grams in a tablespoon of ground flax and 2.8 grams in a tablespoon of whole seeds. Ground flax is the form your body can actually use, while flaxseed oil keeps the omega-3 fat but none of the fiber.

Almonds fiber content is about 3.5 grams per ounce with the skin on, but blanched almonds drop to about 2.8 grams. Here’s what that ounce delivers for your heart, your snacks and your baking, and where almonds beat or trail popcorn, chips and flour.

Almond milk latte fiber usually comes to 0 to 1 gram a cup, because almond milk and espresso carry almost none. Bottled almond milk lattes reach 1 to 2 grams when the recipe adds pumpkin puree or gums like guar and locust bean gum.

Do cashews have fiber? Yes, but not much: an ounce of raw cashews has about 0.9 grams, around 3% of the Daily Value, for 157 calories. Cashews earn their place for copper and magnesium rather than fiber.

Do almonds have fiber? Yes: an ounce of raw almonds, about 23 nuts, has 3.5 grams, more than any other common nut. But almond milk and almond paste keep very little of it, so the form you choose decides how much fiber you get.