Despite their modest size, the 20g of nuts or seeds may provide a significant amount of fiber in a single serving. Listed below are the top ten highest fiber nuts and seeds, measured in 20g servings. What is the ranking of your favorite nut or seed?
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1. Chia Seeds
Ten years ago, it's doubtful you'd have heard of Chia seeds, much alone eaten them. But fast forward to 2019, and it seems like they will be around for a long time; and for good cause, too, since these tiny little seeds contain 6.6g of fiber per 20g of weight. Even if you aren't sure what you should do with them, we've done the legwork for you. You may find them in our Protein Rye Breads, which you can get here.
2. Flaxseeds (or Linseeds as they're also known)
Flaxseeds, Linseeds, either golden or brown in color. Whatever you choose to name them, and whatever color you want to indulge in, they're all packed with fiber.. Each 20g serving includes around 5.2g of fiber. We like to blitz them up and mix them with our morning porridge for a delicious breakfast.
3. Poppy Seeds (sometimes known as opium seeds)
It turns out that poppy seeds are a bit of an underappreciated source of fiber. Just 20 grams of them provide 3.9 grams of fiber. Another fantastic choice to have in your morning.
4. Sesame Seeds
We like the flavor of sesame seeds, and now that we know that each 20g serving includes around 2.1g of fiber, they taste even better. Add them to your stir-fry, or if you want to get a sesame hit with your lunch, try one of our Simply Sesame Crunchy Rye Breads with a dollop of nut butter.
5. Unsalted Pistachio Kernels
If you can get beyond their tough shells, pistachios provide 1.9g of fiber per 20g serving if you can eat them raw.
6. Unsalted Whole Almonds
Almonds, which provide 1.6g of fiber per 20g serving, are a close second to Pistachios. The best way to get the most fiber out of almonds is to eat them whole, with their skin still on. This will ensure that you get the most nutrition out of them as a snack.
7. Sunflower seeds
Sunflower seeds are second only to almonds in terms of fiber content per 20g serving, with around 1.6g per serving. Because of their crunchy texture, they make a delicious complement to your morning cereal bowl.
8. Whole Unsalted Hazelnuts
Whole Hazelnuts (we're sorry, but Nutella doesn't qualify here) come in at number eight on the list. The fiber content of 20g of these little nuts is around 1.5g.
9. Unsalted Peanuts
Peanuts include fiber, with 1.4g per 20g serving, despite the fact that they are not suited for everyone. Peanut Butter is a great option for those looking for a convenient method to get their fiber. We really like it spread over Crunchy Rye Bread with Banana. Check out the recipe by clicking here.
10. Pumpkin Seeds
Pumpkin Seeds are our last installment in the Countdown to High-Fibre Nuts and Seeds series. The fiber content of 20g of them is around 1.4g. As a snack, we like them toasted with a little olive oil and a pinch of sea salt. Alternatively, you may have them already toasted as part of our Pumpkin Seed & Oat Crunchy Rye Breads, which are available in a variety of flavors.
