Nut & Seed

How much fiber is in brazil nuts?

Brazil Nuts have 2.5 g of fiber per 1/4 cup (33 g). That is 9% of the 28 g daily value and a moderate amount for a nut & seed. Per 100 g it works out to 7.6 g, which rank 10 of 21 nuts and seeds in the FiberUp database. About 12% of that fiber is soluble and 88% insoluble. It would take 10 servings to reach the 25 g adequate intake for women and 16 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

2.5g

per 1/4 cup

7.6g

per 100 g

daily value

#10of 21

nuts and seeds

Soluble vs insoluble

Soluble 0.3g 12% Insoluble 2.2g 88%

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 brazil nuts and fiber

A quarter cup of Brazil nuts provides 2.5 grams of fiber. Most people eat only one or two for selenium, which gives under half a gram.

Counts toward plant diversityLow FODMAP at this serving

How brazil nuts 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
Sunflower Seeds	1/4 cup	3 g	8.6 g	11%
Macadamia Nuts	1/4 cup	2.9 g	8.5 g	10%
Pecans	1/4 cup	2.6 g	9.6 g	9%
Brazil Nuts	1/4 cup	2.5 g	7.6 g	9%
Peanuts	1 oz	2.4 g	8.6 g	9%
Sesame Seeds	2 tbsp	2.1 g	11.7 g	8%
Walnuts	1/4 cup	2 g	6.7 g	7%

All 21 nuts and seeds ranked by fiber

Servings to reach a daily goal

10×

servings of brazil nuts to reach 25 g, the adequate intake for adult women

16×

servings of brazil nuts 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 brazil nuts

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
Brazil nuts	7.5 g	–	–

Frequently asked questions

How much fiber is in brazil nuts?

1/4 cup of brazil nuts, about 33 grams, contains 2.5 grams of dietary fiber. That is 7.6 grams of fiber per 100 grams and 9% of the 28 gram daily value.

Are brazil nuts high in fiber?

Not especially. Brazil Nuts have 2.5 g per serving, which ranks 10 of 21 nuts and seeds in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in brazil nuts soluble or insoluble?

About 12% of the fiber in brazil nuts is soluble (0.3 g) and 88% is insoluble (2.2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of brazil nuts would reach a daily fiber goal?

It would take about 10 servings to reach 25 g (the adequate intake for adult women) and 16 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

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.