Nuts and seeds
How much fiber is in almonds?
100 g of almonds (raw, with skin) has 12.5 g of fiber. A typical portion, 1 oz, 23 almonds (28 g), has 3.5 g, which is 12% of the 30 g daily reference.
Per 100 g
12.5g
raw, with skin
Per typical portion
3.5g
1 oz, 23 almonds (28 g)
Of the 30 g reference
12%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 oz, 23 almonds (28 g) | 3.5 g | 12% |
| 10 almonds (12 g) | 1.5 g | 5% |
| ¼ cup, whole (36 g) | 4.5 g | 15% |
Compared with similar foods
- Chia seeds dried
34.4 g
- Flaxseed whole seeds
27.3 g
- Almonds raw, with skin
12.5 g
- Sunflower seeds kernels, dried
8.6 g
- Pumpkin seeds kernels, dried
6.0 g
Fiber per 100 g, each food in the form named.
Good to know
Part of the fiber sits in the brown skin: blanched almonds have 9.9 g per 100 g against 12.5 g with skin. Almonds are the nut with the most fiber of the common ones.
Other form: blanched, skin removed, 9.9 g per 100 g (FDC 170568).
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are almonds high in fiber?
Yes. At 12.5 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 1 oz, 23 almonds (28 g), adds 3.5 g, or 12% of the 30 g reference.
How much fiber is in a handful of almonds?
A 1 oz handful (23 almonds, 28 g) has 3.5 g of fiber, about 12% of the 30 g reference.
Do almonds count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.