Nuts and seeds are fibre-dense per 100g, but typical serving sizes are small (a handful or a tablespoon), which affects how much fibre a normal serving actually contributes. The table below compares both figures.
Showing 18 foods from our Fibre Calculator database.
| Typical serving | |||
|---|---|---|---|
| Chia seeds | 1 tbsp (~14 g)~14 g | 4.8 g | 34.4 g |
| Almonds | small handful (~28 g)~28 g | 3.5 g | 12.5 g |
| Pistachios | small handful (~28 g)~28 g | 3 g | 10.6 g |
| Flax seeds (linseed) | 1 tbsp (~10 g)~10 g | 2.7 g | 27.3 g |
| Hazelnuts | small handful (~28 g)~28 g | 2.7 g | 9.7 g |
| Pecans | small handful (~28 g)~28 g | 2.7 g | 9.6 g |
| Peanuts | small handful (~28 g)~28 g | 2.4 g | 8.5 g |
| Brazil nuts | small handful, ~4 nuts (~28 g)~28 g | 2.1 g | 7.5 g |
| Mixed nuts (unsalted) | small handful (~28 g)~28 g | 2 g | 7 g |
| Almond butter | 1 tbsp (~16 g)~16 g | 1.9 g | 12 g |
| Walnuts | small handful (~28 g)~28 g | 1.9 g | 6.7 g |
| Trail mix (nuts and dried fruit) | small handful (~30 g)~30 g | 1.8 g | 6 g |
| Tahini (sesame paste) | 1 tbsp (~15 g)~15 g | 1.4 g | 9.3 g |
| Sesame seeds | 1 tbsp (~10 g)~10 g | 1.2 g | 11.8 g |
| Cashews | small handful (~28 g)~28 g | 1.1 g | 4.1 g |
| Peanut butter | 1 tbsp (~16 g)~16 g | 1 g | 6.5 g |
| Sunflower seeds | 1 tbsp (~10 g)~10 g | 0.9 g | 8.6 g |
| Pumpkin seeds | 1 tbsp (~10 g)~10 g | 0.7 g | 6.5 g |
Based on a typical serving, these nuts & seeds entries contribute the most fibre in our database:
Fibre values are approximate estimates, sourced from public food-composition data and, for some UK packaged foods, manufacturer nutrition labels. Actual fibre content varies with variety, brand, ripeness, and cooking method — treat these figures as planning estimates rather than precise measurements. See the Fibre Calculator for further detail on individual foods.
Add foods from this category — and any other food type — to see your estimated total against the NHS 30 g/day adult reference.