High Fiber Snacks: 12 Easy Picks With Verified Fiber Counts

The best high fiber snacks are raspberries, blackberries and chia seeds. A cup of raspberries has 8.0 g of fiber for 64 calories, and 2 tablespoons of chia seeds have 8.3 g (USDA FoodData Central). Most adults need 21 to 38 g of fiber a day but average about 16 g, according to MedlinePlus.

This list covers 12 snacks, with fiber and calories calculated from USDA data for a normal serving, plus a fiber-per-100-calories score so you can compare a handful of almonds with a bowl of berries on equal terms.

What makes a snack high in fiber?

The FDA sets the Daily Value for fiber at 28 g (FDA). A food can claim to be “high in fiber” when one serving gives at least 20% of that, which is 5.6 g, and a “good source” at 10 to 19%, or 2.8 to 5.5 g (21 CFR 101.54). Every snack below clears the “good source” line, and five of them reach “high in fiber” on their own.

For your full-day target, see how much fiber per day. If you are following the fibermaxxing trend, our fibermaxxing snacks guide covers that approach. This page sticks to what to eat.

The 12 snacks at a glance

Berries lead on fiber per calorie by a wide margin. Chia seeds and edamame give the most fiber per serving after them, while nuts give fiber plus fat and protein, so they rank lower per calorie but keep you full.

Save

Fruit: the easiest fiber per calorie

1. Raspberries (8.0 g fiber, 64 calories)

A cup of raspberries is the top pick on this list (FDC 167755). Frozen unsweetened raspberries work just as well in yogurt or chia pudding and cost less out of season.

Save

2. Blackberries (7.6 g, 62 calories)

Blackberries are almost level with raspberries at 7.6 g per cup (FDC 173946). The seeds are part of the fiber, so there is nothing to strain out.

3. A pear (5.5 g) or an apple (4.4 g), skin on

A medium pear has 5.5 g of fiber and a medium apple has 4.4 g, both with the skin (FDC 169118, FDC 171688). Keep the skin on: USDA data puts a peeled apple at 1.3 g of fiber per 100 g, against 2.4 g with the skin (FDC 171689 vs 171688). A warm option is air fryer baked apples.

Seeds, beans and nuts

4. Chia seeds (8.3 g per 2 tablespoons)

Two tablespoons of chia seeds have 8.3 g of fiber and 4.0 g of protein (FDC 170554). Chia seeds contain soluble fiber, the kind that absorbs water and turns to gel, and MedlinePlus lists seeds among its main sources (MedlinePlus). That is why chia pudding sets overnight, and why it needs plenty of liquid. For a drink version, see our chia seed water.

5. Edamame (8.1 g fiber, 18.4 g protein)

A cup of shelled edamame is the rare snack that is high in both fiber and protein (FDC 168411). It is the one to reach for if you are also tracking protein. Our high protein snacks list ranks it alongside yogurt and eggs.

6. Roasted chickpeas (6.2 g per ½ cup)

Half a cup of cooked chickpeas has 6.2 g of fiber and 7.3 g of protein (FDC 173757). Pat canned chickpeas dry, toss them with oil and spices, and roast them in a single layer until crunchy. Leftover chickpeas also go into a 5-minute chickpea salad.

Save

7. Hummus with carrot sticks (5.2 g)

Two tablespoons of hummus with a cup of carrot sticks gives 5.2 g of fiber for 123 calories (FDC 174289 and 170393). Most of that fiber comes from the carrots, so load up on the vegetables rather than the dip.

Save

8. Almonds (3.5 g per ounce)

An ounce of almonds has 3.5 g of fiber and 5.9 g of protein (FDC 170567). They rank lowest here per calorie, but pair well with fruit: an apple plus an ounce of almonds gives 7.9 g of fiber.

Avocado, dried figs and popcorn

• Half an avocado: 5.0 g fiber, 120 calories (FDC 171705). Spread it on whole-grain toast or eat it with a spoon and salt.
• Dried figs: 3.9 g fiber per ¼ cup (FDC 746768). They are sweet and dense, so measure a portion.
• Air-popped popcorn: 3.5 g fiber in 3 cups for 93 calories (FDC 167959). Popcorn is a whole grain, and air-popping keeps it light.

Save

Which high fiber snacks are lowest in calories?

Berries, by a wide margin. A cup of raspberries has 8.0 g of fiber for 64 calories and a cup of blackberries has 7.6 g for 62, which works out to more than 12 g of fiber per 100 calories, based on USDA FoodData Central. Nothing else on this list comes close.

• Under 100 calories: raspberries (64), blackberries (62), 3 cups of air-popped popcorn (93) and a medium apple with the skin on (95).
• Most fiber per serving: chia seeds (8.3 g in 2 tablespoons) and shelled edamame (8.1 g a cup), though both carry more calories than berries.
• Lowest fiber per calorie: almonds, at 2.2 g per 100 calories. They still earn their place for protein and staying power.

How do you add fiber without bloating?

Going from 16 g a day to 30 g overnight is the fastest way to feel uncomfortable. MedlinePlus explains that eating a lot of fiber in a short time can cause gas, bloating and cramps, which often settle once gut bacteria adjust (MedlinePlus). It recommends three habits:

• Add fiber gradually, over a few weeks, instead of all at once.
• Drink plenty of fluids. Water helps fiber move through the digestive system.
• Get fiber from a variety of foods: fruits, vegetables, whole grains, beans and seeds.

MedlinePlus also notes that very large amounts of fiber can interfere with how you absorb minerals such as iron and zinc, so more is not always better.

Which snack combos reach 7 to 12 g of fiber?

• 2 tbsp chia seeds + ½ cup raspberries (as chia pudding): 12.3 g fiber, 149 calories.
• 1 medium pear + 1 oz pistachios: 8.4 g fiber, 261 calories.
• 1 medium apple + 1 oz almonds: 7.9 g fiber, 257 calories.
• 3 cups popcorn + ½ cup edamame: 7.6 g fiber, 187 calories.

For a baked option with more fiber than a plain bagel, try our cottage cheese bagels.

Want fiber in a meal instead of a snack? Our Mediterranean dense bean salad has about 7.9g of fiber per serving and keeps 3 to 4 days in the fridge.

High fiber snack recipes to make at home

Want something more than a handful of fruit? These recipes from our kitchen turn the foods on this list into snacks and light meals:

• Chia seed water: the easiest way to get the chia seeds from this list, ready in 15 minutes.
• Mediterranean dense bean salad: about 7.9 g of fiber per serving from chickpeas and cannellini beans.
• Cottage cheese bagels: 5 g of fiber and 12 g of protein each.
• Air fryer baked apples: the skin-on apple from this list, warm and ready in 10 minutes.

Written by

Alex

Alex is the founder and recipe developer behind Flavor Flip Recipes, where fast-food favorites get rebuilt as high-protein, high-fiber meals you can actually make on a weeknight. Every recipe here is cooked, timed and re-tested in a home kitchen before it publishes, including the batches that fail, which usually teach more than the ones that work. Nutrition figures are checked against USDA FoodData Central and published research rather than estimated, and cook times reflect real home equipment, not ideal conditions.

More recipes by Alex →