20. Chia seeds (34.4 grams)
Chia seeds are tiny black seeds that are immensely popular in the natural health community.
They’re highly nutritious, containing high amounts of magnesium, phosphorus, and calcium.
Chia seeds may also be the single best source of fiber on the planet. Try them mixed into jam or some homemade granola bars.
Fiber content: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams (39Trusted Source).
Other high fiber nuts and seeds
Most nuts and seeds contain significant amounts of fiber. Examples include:
- Fresh coconut: 9 grams
- Pistachios: 10 grams
- Walnuts: 6.7 grams
- Sunflower seeds: 11.1 grams
- Pumpkin seeds: 6.5 grams (40Trusted Source, 41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source)
All values are for a 100-gram portion.