High Fiber Snacks: USDA Fiber per Serving, Ranked

High fiber snacks made from whole foods can reach a quarter or more of the fiber Daily Value in one serving: in USDA FoodData Central data, an ounce of chia seeds has about 9.8 grams of fiber, a cup of shelled edamame about 8.1 grams and a cup of raspberries about 8.0 grams, against the FDA Daily Value of 28 grams. The table below ranks 26 whole-food snacks, from seeds and berries to nuts, fruit, vegetables with hummus and popcorn, by USDA fiber per typical snack serving, with FDC IDs, percent Daily Value and calories. No packaged snack bars appear; every row is a USDA generic entry.

Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.

High fiber snacks ranked by USDA fiber per serving

Servings are USDA SR Legacy portions or simple multiples of them: one ounce for nuts, seeds and chocolate, one cup for berries and shelled edamame, one medium or one whole fruit, half of USDA’s one-avocado portion, half of USDA’s one-cup chickpea portion, three USDA cups of popcorn popped without oil (24 grams), five prunes, two tablespoons of hummus and one cup of carrot strips. The percent Daily Value (%DV) divides the fiber by the FDA Daily Value of 28 grams, and the calories column uses the same USDA entry.

In USDA data, seeds and berries lead: an ounce of chia seeds, a cup of shelled edamame and a cup of raspberries or blackberries each pass a quarter of the FDA Daily Value, and half an avocado or a half cup of boiled chickpeas each pass a fifth. Whole fruit comes next in the USDA figures, with a medium pear at 5.5 grams and an apple with skin at 4.4 grams, and nuts cluster between about 1.9 and 3.5 grams per ounce at roughly 160 to 200 calories, so they carry less fiber per calorie than fruit or vegetables. Our guides to chia seeds, edamame, raspberries, blackberries, avocado, chickpeas, pears and almonds go deeper on each.

Snacks high in fiber by type

• Berries: raspberries and blackberries list 8.0 and 7.6 grams of fiber per cup in USDA data at under 65 calories, the most fiber per calorie in the table.
• Seeds: chia seeds list 9.8 grams per ounce in USDA data; chia pudding is chia seeds soaked in milk or a plant milk, and USDA has no pudding entry, so its fiber is the seed figure plus whatever the milk adds. Sunflower and pumpkin seed kernels list 3.1 and 1.8 grams per ounce in USDA data.
• Legumes: a cup of shelled edamame lists 8.1 grams in USDA data and a half cup of boiled chickpeas 6.2 grams; USDA SR Legacy has no roasted chickpea entry, so the boiled entry stands in, clearly labeled, and a roasted product’s own Nutrition Facts label is the figure to use. Peanuts, a legume, list 2.4 grams per ounce in USDA data.
• Fruit: a medium pear lists 5.5 grams in USDA data, a medium apple with skin 4.4, a medium banana 3.1, an orange 3.1, a guava 3.0 and a kiwifruit 2.1; five prunes list 3.4 grams.
• Vegetables with a dip: a cup of raw carrot strips lists 3.4 grams in USDA data and two tablespoons of commercial hummus 1.6 grams, about 5 grams together.
• Nuts: almonds lead at 3.5 grams per ounce in USDA data, then pistachios at 2.9, hazelnuts and pecans at 2.7 and walnuts at 1.9.
• Whole grain: three cups of air-popped popcorn, 24 grams, list 3.5 grams of fiber at 93 calories in USDA data; the Dietary Guidelines for Americans, 2020-2025, count popcorn among whole grains.

High fiber snack ideas from the table

• Raspberries or blackberries on plain yogurt.
• Chia pudding made the night before with chia seeds and milk.
• Carrot strips or snap peas with hummus.
• A pear or an apple with a handful of almonds or pistachios.
• Shelled edamame, steamed from frozen, with a squeeze of lemon.
• Popcorn popped in a hot-air popper or a covered pot without oil.

These are combinations of whole foods, not portions or a plan. For packable options with more protein, see our guide to protein snacks; for the broader list of foods, our high fiber foods guide; for lighter options, our lower-calorie snack guide; and if cheese is on the plate, our sibling guide to low sodium cheese ranks it by USDA sodium.

What counts as dietary fiber on a label

FDA’s Nutrition Facts label rule defines dietary fiber as “non-digestible soluble and insoluble carbohydrates (with 3 or more monomeric units), and lignin that are intrinsic and intact in plants; isolated or synthetic non-digestible carbohydrates (with 3 or more monomeric units) determined by FDA to have physiological effects that are beneficial to human health.” FDA explains that naturally occurring, intrinsic fiber is found in foods such as vegetables, whole grains, fruits, cereal bran and flours, while added isolated or synthetic fibers, such as inulin, polydextrose and resistant maltodextrin, may be counted on labels under FDA’s enforcement discretion while rulemaking is pending.

That distinction is why this list stays with whole foods: every row’s fiber is intrinsic and intact, while the Nutrition Facts label of a packaged snack bar can include added isolated fibers that FDA accepts on the same line. The FDA Daily Value for fiber is 28 grams (21 CFR 101.9), and the Dietary Guidelines for Americans, 2020-2025, call dietary fiber a dietary component of public health concern, noting that more than 90 percent of women and 97 percent of men do not meet recommended intakes; the 2025-2030 edition says to “prioritize fiber-rich whole grains.” The Daily Value is a label reference, not a personal target; our guide to fiber intake covers the reference values.

Gas, allergens and choking: notes before you snack

• Gas: NIDDK lists certain fruits, including apples, peaches and pears, legumes such as beans, peas and lentils, and whole grains among foods containing carbohydrates that may lead to excess gas, and it notes that some people have more gas symptoms when they consume too much fiber; NIDDK suggests talking with your doctor about your diet. Our guide to gas covers the causes.
• Allergens: FDA’s nine major food allergens include tree nuts (FDA’s examples are almonds, pecans and walnuts), peanuts, soybeans and sesame, which covers the nuts, peanuts, edamame and the tahini usually used in hummus in this table; packaged foods must declare them.
• Choking: the Dietary Guidelines for Americans, 2020-2025, list nuts and seeds, raw carrots, grapes, popcorn and chunks of peanut butter among foods that can be a choking risk for young children and ask caregivers to offer foods in an appropriate size, consistency and shape.
• Adding fiber: NIDDK’s note about too much fiber applies to a sudden jump; our guide to fiber and bowel habits covers that side.

Frequently Asked Questions

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Last reviewed October 2026.

Related guides: Low Carb Nuts: USDA Carbohydrate per Ounce, Ranked, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Popcorn: Nutrition Facts, Air-Popped vs Microwave, Is It Healthy?, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research.