High-Fiber Nuts: 10 Ranked by Fiber Per Ounce
Nuts have the strongest health reputation of anything in the snack aisle, so it comes as a surprise that they are middling for fiber. The best of them, the almond, carries 3.5 grams an ounce. An ounce of chia carries 9.8.
They are still worth eating — an ounce of almonds is a real 3.5 grams, more than a slice of wholemeal bread. It is the spread across the bowl that matters: the nut at the bottom of this table brings a quarter of what the one at the top does.
The short version
- Almonds lead at 3.5g an ounce, then pistachios at 3.0g
- Cashews are last at 0.9g — about a quarter of an almond’s
- Walnuts, the omega-3 nut, are 1.9g — bought for the fats, not the fiber
- Nuts are calorie-dense: an ounce runs 157 to 204 calories, so per-calorie they trail seeds badly
- An ounce is about 23 almonds — the portion is the whole game
The ranking: nuts by fiber
From USDA FoodData Central, raw where USDA lists raw. An ounce is 28 grams.
| # | Nut | Per ounce | Per 100g | Calories/oz | Per 100 kcal |
|---|---|---|---|---|---|
| 1 | Almonds | 3.5g | 12.5g | 164 | 2.2g |
| 2 | Pistachios | 3.0g | 10.6g | 159 | 1.9g |
| 3 | Hazelnuts | 2.7g | 9.7g | 178 | 1.5g |
| 4 | Pecans | 2.7g | 9.6g | 196 | 1.4g |
| 5 | Peanuts | 2.4g | 8.5g | 161 | 1.5g |
| 6 | Macadamias | 2.4g | 8.6g | 204 | 1.2g |
| 7 | Brazil nuts | 2.1g | 7.5g | 187 | 1.1g |
| 8 | Walnuts | 1.9g | 6.7g | 185 | 1.0g |
| 9 | Pine nuts | 1.0g | 3.7g | 191 | 0.5g |
| 10 | Cashews | 0.9g | 3.3g | 157 | 0.6g |
Peanuts sit mid-table at 2.4 grams, which is worth noting because they are the cheapest thing on the list by a distance — and botanically a legume, not a nut at all.
The portion is the whole game
Every figure above is for one ounce, and an ounce of nuts is smaller than it sounds: about 23 almonds, or a small cupped handful. It is also 164 calories.
Eat from the bag while cooking and three ounces disappear without any decision being made — 10 grams of fiber, and about 500 calories. That is the real difference between nuts and the vegetables in the vegetable ranking, where a cup of cooked collards is 7.6 grams for 63 calories. Nuts are a good fiber source you should measure; greens are one you can eat freely.
Cashews, and why the bottom of the table matters
Cashews are the nut people reach for when they want something soft and sweet, and they are the weakest here by some way: 0.9 grams an ounce, against the almond’s 3.5. Pine nuts are barely better at 1.0.
Neither is a bad food. But if the reason nuts are in your week is fiber, swapping cashews for almonds in the same handful is worth 2.6 grams — for the same calories, roughly.
Nut butters keep the ranking
Grinding a nut does not change its fiber, so the order survives the jar. Two tablespoons of almond butter is 3.3 grams of fiber; the same two tablespoons of peanut butter is 1.6, for almost identical calories — 196 against 191.
That is the single easiest swap on this page: same toast, same spoon, double the fiber.
Frequently asked questions
Which nut has the most fiber?
Almonds, at 3.5 grams an ounce and 12.5 grams per 100g. They also lead per calorie, so the answer does not change with the measure.
Are nuts a good source of fiber?
A decent one, not a great one. A daily ounce of almonds is 3.5 grams — useful against a 30-gram target, and about a third of what the same weight of chia would give you. Nuts earn their place for fats, protein and satiety as much as for fiber.
Do roasted and salted nuts count the same?
For fiber, essentially yes — roasting drives off water and concentrates things slightly, and salt changes nothing. Choose on taste and sodium, not on fiber.
Are peanuts nuts?
Botanically they are legumes, which is why they sit closer to beans in the family tree than to almonds. In the kitchen they behave like a nut, so they are in this table — mid-pack, at 2.4 grams an ounce.
Nuts lose comfortably to the seed ranking, where chia carries 9.8 grams an ounce. For the rest of the shelf, see grains, and the snacks page puts a handful of almonds up against everything else you might grab.
Nuts, seeds, beans, grains and produce side by side: the high-fiber foods list.
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Emma Hartwell
Emma Hartwell is the home cook and recipe developer behind Fiber & Fork. After years of dealing with sluggish digestion and endless afternoon energy crashes, she rebuilt her kitchen around one simple idea: hit 30 grams of fiber a day without eating a single boring meal. Every recipe on this site is cooked, photographed, and taste-tested in her own kitchen — beans, lentils, whole grains, and vegetables turned into food you'll actually crave. When she's not stirring a pot of something cozy, Emma is testing new ways to sneak fiber into desserts her family can't tell apart from the 'real thing'.
