Seeds & nuts
How much fiber is in almonds?
3.5 g
of fiber in 1 oz (23 nuts) of almonds (28 g). That is a good amount: 9% of a man’s daily target (38 g) and 14% of a woman’s (25 g).
How it compares
Almonds ranks #4 of 20 seeds & nuts and #105 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (24 g) | 8.3 g |
| Coconut, unsweetened dried | 1 oz (28 g) | 4.6 g |
| Flaxseed, ground | 2 tbsp (14 g) | 3.8 g |
| Almonds | 1 oz (23 nuts) (28 g) | 3.5 g |
| Almond butter | 2 tbsp (32 g) | 3.3 g |
| Pistachios | 1 oz (49 nuts) (28 g) | 3 g |
| Tahini | 2 tbsp (30 g) | 2.8 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Chia seeds | 2 tbsp (24 g) | 8.3 g |
| Coconut, unsweetened dried | 1 oz (28 g) | 4.6 g |
Getting to your daily target
You would need about 7.1 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in almonds?
1 oz (23 nuts) of almonds (28 g) contains 3.5 g of dietary fiber, according to USDA data. 100 g contains 12.5 g.
Is almonds high in fiber?
Good source of fiber. One serving gives 12% of the 28 g Daily Value used on US food labels. It ranks #4 of 20 seeds & nuts in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 12061: “Nuts, almonds”. Fiber, total dietary: 12.5 g per 100 g. Serving weight 28 g. How we calculate.