FiberUp
How much fiber is in almonds?
Almonds have 4.5 g of fiber per 1/4 cup (36 g). That is 16% of the daily value and a good amount for an nut & seed.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About almonds and fiber
A quarter cup of almonds provides 4.5 grams of fiber, the highest of the common nuts. Almost all of it is in the brown skin, so blanched almonds carry less.
How almonds compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Chia Seeds | 2 tbsp | 9.8 g | 35 g | 35% |
| Flaxseeds | 2 tbsp | 5.4 g | 27 g | 19% |
| Almonds | 1/4 cup | 4.5 g | 12.5 g | 16% |
| Almond Butter | 2 tbsp | 3.4 g | 10.6 g | 12% |
| Hazelnuts | 1/4 cup | 3.3 g | 9.7 g | 12% |
| Pistachios | 1/4 cup | 3.2 g | 10.3 g | 11% |
| Sunflower Seeds | 1/4 cup | 3 g | 8.6 g | 11% |
Servings to reach a daily goal
servings of almonds to reach 25 g, the adequate intake for adult women
servings of almonds to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for almonds
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Nuts, almonds, whole, raw | 10.8 g | – | – |
| Nuts, almonds, dry roasted, with salt added | 11 g | – | – |
| Nuts, almonds | 12.5 g | – | – |
| Almonds, unroasted | 10.8 g | – | – |
| Nuts, almonds, blanched | 9.9 g | – | – |
| Nuts, almonds, dry roasted, without salt added | 10.9 g | – | – |
| Nuts, almonds, honey roasted, unblanched | 13.7 g | – | – |
Frequently asked questions
How much fiber is in almonds?
Are almonds high in fiber?
Is the fiber in almonds soluble or insoluble?
How many servings of almonds would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.