ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.568.3
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.021457
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.61454
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.453
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.9752
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.233947.4
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.84543
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.9742.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.9336.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.9233.5
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.9532.3
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.9731
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.5527.8
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.7525
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.952924.4
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.323.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.823.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.4423
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.21923
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.5223
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.422
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.3314622
Blanched HazelnutsBlanched Hazelnuts Or Filberts2963.18NA6.5531825NA61513068.1404.3711.522
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.821.6
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.721.2
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.2814021
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.6721
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added5771.9NA7.35444.9NA92513878.1426.15.5621
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.9720.6
Plain Almond ButterPlain Almond Butter no Salt6891.85NA6.935544.23NA100814844.76146.533.2520.4
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.6720.4
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.7915119.6
Blanched AlmondsNuts, almonds, blanched4682.04NA6.55323.64NA95513086.3537.75.98.9519.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes220.59NA31011.9NA198716325661.430.719.6
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.519.2
PecansPecans nuts1392.4205.022408.93315508147.5409719
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.2419
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.96518.7
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.2218.7
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.0518.5
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.818.3
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.29318
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.717
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.417
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.039716
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.216
Baked Potato SkinPotatoes, baked, skin, without salt67.51.62NA1485.31.22NA20011371.441.70.979415.7
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.213715.5
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.215.3
In Pod Fava BeansRaw In Pod Fava Beans73.40.8NA3.0865.51.3NA2566591.649.6214415
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.815
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.0813.3
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes53.60.32NA2.41310.32NA310217926.61531.41313
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.0313
Yeast extract spreadYeast extract spread1330.49NA83570.52NA206416754.867078.38113
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.813112.7
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.2612.7
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared69.50.25NA4.4991.4NA2068974.171031.2513012
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.049912
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.412
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.5510711.5
Cooked ArtichokesBoiled and Drained Artichokes41.70.25NA1.283.30.45NA1455680.41190.7916711.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.5311111.3
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.4615611.3
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.2311.3
Boiled Green PeasBoiled and Drained Green Peas53.60.34NA3.0677.41.04NA2325383.775.952.3615511
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt911.75NA11.873.41.94NA16312900.9931.8112611
ArtichokesRaw Artichokes87.30.46NA2.541190.51NA1797340.41870.9716910.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.3711510.7
Boiled Young Lima BeansBoiled and Drained Young Lima Beans63.50.61NA4.861472.5NA25811313.9733.71.5713310.7
Sweet Potato LeavesRaw Sweet Potato Leaves155NANA1.92139NANA16110081.812NA17210.5
Roasted European ChestnutsNuts, chestnuts, european, roasted57.51NA1.865.52.34NA21211752.43.971.1380.310
Cooked TaroCooked Taro no Salt35.70.4NA1.4359.50.89NA1519601.829.80.5412710
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 2540.26NA2.221031.14NA1018304.967.942.041509.92
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.141279.92
Young Cowpeas Raw Young Cowpeas 2500.26NA2.21011.1NA1058554.567.9421539.92
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.551399.72
Lotus RootRaw Lotus Root89.30.51NA2.345.60.52NA19811031.479.40.771579.72
ParsnipsRaw Parsnips71.40.24NA1.1757.51.1NA1417443.57201.171589.72
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids45.60.21NA2.3435.70.42NA1332103.375421.31639.72
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt33.70.089NA0.9343.70.34NA45.67101.2160.31699.72
Yambean Raw Yambean 240.095NA1.2240.12NA35.72981.47.940.321799.72
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans55.60.39NA3.91111.6NA2228163.3757.51.11449.53
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.94289.53
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.651189.53
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes41.70.12NA1.161.50.54NA1215240.41050.711729.13
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas47.60.21NA343.70.55NA15321821431.331588.93
Frozen Green PeasFrozen Green Peas, Unprepared43.70.25NA3.0451.60.67NA1633043.772141.631598.93
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated71.40.12NA161671.4NA63.5710NA10440.621788.93
Boiled SuccotashBoiled and Drained Succotash33.70.36NA31051.53NA2328141.233.71.251368.93
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt87.30.17NA1.8585.30.48NA89.38671.47.940.341658.73
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables49.60.16NA1.6343.70.75NA1013350.669.50.971658.73
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.151618.33
Boiled Drumstick PodsBoiled and Drained Drumstick Pods39.70.15NA0.8983.30.48NA979071.485.30.831758.33
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.81368.33
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.961348.33
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts51.60.067NA0.9535.70.41NA1115751.229.80.481728.14
KaleRaw Kale5040.11NA3.1865.51.83NA1096911.81050.771788.14
Canned Green PeasCanned Green Peas Solids39.70.16NA1.933.70.6NA1333433.373.971.41628.14
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash29.80.12NA1.7745.60.56NA1395261.289.30.891478.14
Minerals in Top 100 Nuts & Vegetables with the highest Fiber content per 7 oz
In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by most amount of Fiber per 7 ounces.
Top 5 nuts & vegetables with most amount of fiber per 7 ounces are:
- Dried Chia Seeds
- Sun-dried Hot Chile Peppers
- Flaxseed
- Dried Pasilla Peppers
- Freeze-dried Chives