FiberUp
How much fiber is in cashews?
Cashews have 1.1 g of fiber per 1/4 cup (32 g). That is 4% of the 28 g daily value and a low amount for a nut & seed. Per 100 g it works out to 3.4 g, which rank 20 of 21 nuts and seeds in the FiberUp database. About 18% of that fiber is soluble and 82% insoluble. It would take 23 servings to reach the 25 g adequate intake for women and 35 for the 38 g for men. Source: USDA FoodData Central.
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 cashews and fiber
A quarter cup of cashews provides 1.1 grams of fiber, the lowest of the common nuts. They are high FODMAP from GOS and fructans.
How cashews 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 |
|---|---|---|---|---|
| Chestnuts | 1/4 cup roasted | 1.8 g | 5 g | 6% |
| Peanut Butter | 2 tbsp | 1.6 g | 5 g | 6% |
| Coconut Flakes | 2 tbsp | 1.5 g | 15 g | 5% |
| Tahini | 2 tbsp | 1.4 g | 4.7 g | 5% |
| Hemp Seeds | 3 tbsp | 1.2 g | 4 g | 4% |
| Cashews | 1/4 cup | 1.1 g | 3.4 g | 4% |
| Pine Nuts | 2 tbsp | 0.6 g | 3.5 g | 2% |
Servings to reach a daily goal
servings of cashews to reach 25 g, the adequate intake for adult women
servings of cashews 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 cashews
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, cashew nuts, raw | 4.1 g | – | – |
| Cashews, unsalted | 2.9 g | – | – |
| Cashews, NFS | 3 g | – | – |
| Cashews, salted | 2.9 g | – | – |
| Cashews, unroasted | 3 g | – | – |
| Cashews, honey roasted | 2 g | – | – |
| Cashews, lightly salted | 2.9 g | – | – |
| Nuts, cashew nuts, dry roasted, without salt added | 3 g | – | – |
Frequently asked questions
How much fiber is in cashews?
Are cashews high in fiber?
Is the fiber in cashews soluble or insoluble?
How many servings of cashews 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.