FiberUp
How much fiber is in pine nuts?
Pine Nuts have 0.6 g of fiber per 2 tbsp (17 g). That is 2% of the daily value and a low amount for a 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 pine nuts and fiber
Two tablespoons of pine nuts provide 0.6 grams of fiber, the lowest of the nuts and seeds here. They are used in small amounts for flavor rather than fiber.
How pine 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 |
|---|---|---|---|---|
| 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 pine nuts to reach 25 g, the adequate intake for adult women
servings of pine 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 pine 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 |
|---|---|---|---|
| Nuts, pine nuts, raw | 3.9 g | – | – |
| Pine nuts | 3.7 g | – | – |
| Nuts, pine nuts, dried | 3.7 g | – | – |
| Nuts, pine nuts, pinyon, dried | 10.7 g | – | – |
Frequently asked questions
How much fiber is in pine nuts?
Are pine nuts high in fiber?
Is the fiber in pine nuts soluble or insoluble?
How many servings of pine nuts 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.