Which Nuts Have the Most Fiber? A Comprehensive Guide

November 23, 2025 •

4 min read

According to Healthline, almonds contain 3.5 grams of fiber per one-ounce serving, making them one of the top contenders when asking which nuts have the most fiber. While all nuts offer nutritional benefits, their fiber content can vary significantly, influencing their impact on your digestive health and overall well-being.

Quick Summary

This guide ranks popular nuts by their fiber content per serving, focusing on options like almonds, pistachios, and hazelnuts. It also covers other nutritional benefits and simple ways to add them to your diet.

Key Points

Almonds are the leader: With 3.5 grams of fiber per ounce, almonds are the highest-fiber tree nut and a nutrient powerhouse.
Pistachios are a strong second: Offering nearly 3 grams of fiber per ounce, pistachios are a delicious, potassium-rich option.
Hazelnuts follow closely: These nuts contain a comparable fiber amount to pistachios and are a great source of healthy fats.
Seeds provide even more fiber: For the ultimate fiber boost, consider adding chia seeds (10g/oz) or flaxseeds (8g/oz) to your diet.
Not all nuts are equal: Cashews and walnuts, while healthy, contain significantly less fiber per serving than almonds, pistachios, or hazelnuts.
Include the skins: Nuts like almonds and hazelnuts have fiber in their skins, so eating them unblanched provides the most benefit.

The Importance of Dietary Fiber

Dietary fiber is an essential component of a healthy diet, playing a crucial role in maintaining digestive health, regulating blood sugar levels, and promoting a feeling of fullness that can aid in weight management. While fruits, vegetables, and whole grains are well-known sources, nuts and seeds offer a convenient, nutrient-dense way to boost your daily fiber intake. Incorporating fiber-rich foods like nuts can help prevent constipation and support a healthy gut microbiome.

Top Contenders: Nuts with the Highest Fiber

When comparing nuts for their fiber content, a few options consistently rise to the top. It is important to note that serving sizes can influence the ranking, but based on a standard one-ounce (28-gram) serving, almonds and pistachios are clear winners.

Almonds

With approximately 3.5 grams of fiber per one-ounce serving, almonds are the highest-fiber tree nut. The fiber is found in both the skin and the kernel, making whole almonds a powerful choice. In addition to their high fiber content, almonds are packed with protein, healthy fats, vitamin E, and magnesium, making them a well-rounded snack for sustained energy.

Pistachios

These vibrant green nuts are not only delicious but also a fantastic source of fiber, providing about 2.9 to 3 grams per ounce. Pistachios are often a favorite for snacking and can help you feel satisfied longer. They also boast a rich nutrient profile, including potassium and vitamin B6, contributing to their reputation as a healthy and flavorful snack option.

Hazelnuts

Rounding out the top tier are hazelnuts, which offer nearly 3 grams of fiber per ounce. Also known as filberts, these nuts are rich in healthy monounsaturated fats and essential minerals like magnesium and calcium. Hazelnuts add a rich, buttery flavor to a variety of dishes and snacks, from baked goods to savory salads.

Comparison Table: Fiber in Popular Nuts per Ounce (28g)

To provide a clear overview, here is a comparison of the fiber content for a standard serving of several popular nuts.


Nut	Fiber (grams)	Notes
Almonds	3.5	Highest fiber tree nut. Also high in vitamin E.
Pistachios	2.9	Excellent source of potassium and vitamin B6.
Hazelnuts	~2.9	Also contain healthy monounsaturated fats.
Pecans	2.7	Rich in omega-3 fats, magnesium, and zinc.
Peanuts	2.6	Technically a legume but often categorized with nuts.
Macadamia Nuts	2.4	High in healthy fats, with a modest fiber count.
Brazil Nuts	2.1	Notably high in selenium, important for thyroid function.
Walnuts	2.0	Known for high omega-3 content, lower in fiber than others.
Cashews	<1	While delicious, cashews contain the least fiber per ounce.

Incorporating High-Fiber Nuts Into Your Diet

Adding these nutritious snacks to your daily routine can be simple and delicious. Here are a few easy ways to boost your fiber intake with nuts:

Snack on them: Grab a handful of almonds or pistachios as a convenient, satisfying snack between meals.
Add to breakfast: Sprinkle chopped nuts over your oatmeal, yogurt, or whole-grain cereal for added crunch and fiber.
Enhance salads: Toss a few chopped pecans, almonds, or hazelnuts into your salad for extra texture and nutritional value.
Create homemade trails mixes: Combine a variety of high-fiber nuts with dried fruit (like prunes or figs for even more fiber!) and a few dark chocolate chips.
Bake with them: Use nut flours or add chopped nuts to muffins, cookies, or bread for a healthy upgrade.
Make nut butter: Create your own almond or hazelnut butter at home for a fresh, fiber-packed spread.

Beyond Nuts: Seeds for Even More Fiber

For those seeking an even greater fiber boost, certain seeds can be an excellent addition to your diet. For instance, an ounce of chia seeds contains a remarkable 10 grams of fiber, and flaxseeds offer about 8 grams per ounce. A mixed approach, incorporating both high-fiber nuts and seeds, can help you maximize your nutrient intake and support digestive health from multiple angles. For example, stirring a tablespoon of chia seeds into your yogurt alongside a handful of almonds provides a powerful fiber combination.

Conclusion

When seeking which nuts have the most fiber, almonds lead the pack with approximately 3.5 grams per ounce, followed closely by pistachios and hazelnuts. While all nuts provide valuable nutrients, focusing on those higher in fiber can offer extra benefits for digestion and satiety. By consciously incorporating these delicious and nutrient-dense options into your diet through snacks, meals, and toppings, you can make significant strides toward meeting your daily fiber goals. For more ideas on how to incorporate high-fiber foods into your diet, consider consulting a comprehensive resource like the Mayo Clinic's High-Fiber Foods List.

By being mindful of the fiber content in your nut choices and experimenting with different combinations, you can enjoy a tasty and healthy approach to boosting your fiber intake and supporting overall wellness.

Frequently Asked Questions

Almonds typically have the most fiber per standard one-ounce serving, providing about 3.5 grams. Pistachios and hazelnuts follow closely with around 2.9 to 3 grams per serving.

Yes, for nuts like almonds and hazelnuts, eating them with their skins on increases the fiber content. The skin contributes to the total dietary fiber.

No, the fiber content varies significantly among different types of nuts. While almonds are high in fiber, others like cashews contain much less, with less than 1 gram per ounce.

Seeds can often contain significantly more fiber than nuts. For example, an ounce of chia seeds provides about 10 grams of fiber, far more than any nut.

You can add high-fiber nuts by sprinkling them on oatmeal or yogurt, mixing them into salads, creating your own trail mix, or using them in baked goods for extra fiber and texture.

Yes, nuts contain both soluble and insoluble fiber, which promotes regular bowel movements, aids in weight management by making you feel full, and supports a healthy digestive system.

Peanuts are technically legumes but are often categorized with nuts. They offer a good amount of fiber, with about 2.6 grams per one-ounce serving, but have slightly less than almonds or pistachios.