How much fiber is in almonds?
Almonds have 3.5 grams of fiber in 1 ounce (about 23 almonds), according to USDA FoodData Central. That is 13% of the Daily Value, which the FDA's label rules call a good source of fiber. Per 100 grams, almonds have 12.5 grams of fiber.
3.5gof fiber in 1 ounce (about 23 almonds)
14% of a 25 gram day
Fiber in almonds by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 almond | 1.2g | 0.2g |
| 1 oz (23 whole kernels) | 28.4g | 3.5g |
| 1 cup, sliced | 92g | 11.5g |
| 1 cup, ground | 95g | 11.9g |
| 1 cup, slivered | 108g | 13.5g |
| 1 cup, whole | 143g | 17.9g |
| 100 grams | 100g | 12.5g |
How almonds compare with other nuts and seeds
Almonds rank 2 of 8 nuts and seeds in this library, by fiber in one serving.
- Chia seeds9.8g
- Almonds3.5g
- Sunflower seeds3.1g
- Pistachios3g
- Flaxseed2.8g
Each bar is one serving: chia seeds, 1 ounce (about 2 tablespoons); almonds, 1 ounce (about 23 almonds); sunflower seeds, 1 ounce, dry roasted; pistachios, 1 ounce (about 49 pistachios); flaxseed, 1 tablespoon, whole.
About 23 almonds
An ounce of almonds, which USDA counts as 23 whole kernels, has 3.5 grams of fiber. That is the most of the nuts in this library.
A snack that travels
An ounce of almonds with a medium apple is 7.9 grams of fiber. With a medium pear it is 9.
More fiber alongside almonds
- Raspberries: 8 grams in 1 cup
- Oatmeal: 4 grams in 1 cup, cooked
- Apple: 4.4 grams in 1 medium apple, with skin
Not sure what your daily number should be? The fiber calculator works it out from your age and sex. For a longer list to shop from, see 50 high-fiber foods ranked by fiber.
Questions about fiber in almonds
- How much fiber is in almonds?
- Almonds have 3.5 grams of fiber in 1 ounce (about 23 almonds), which weighs 28.4 grams. The number comes from USDA FoodData Central.
- Are almonds high in fiber?
- One serving, 1 ounce (about 23 almonds), has 3.5 grams. That is 13% of the Daily Value, which the FDA's label rules call a good source of fiber. Almonds rank 2 of 8 nuts and seeds in this library by fiber per serving.
- How much fiber is in 100 grams of almonds?
- 12.5 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, whole, weighs 143 grams and has 17.9 grams of fiber.
- How many ounces of almonds would it take to reach 25 grams of fiber?
- About 7.2, at 3.5 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Nuts, almonds, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.