000856-arrow-left-07 (1)000856-arrow-left-07000857-arrow-right-07 (1)000857-arrow-right-07jumbo-arrowleft-arrowmenuright-arrowfacebookgoogle-pluspintresttwitter

10 Yummy & Healthy High Fiber Nuts

What nuts are high in fiber? Coconut, pistachios, walnuts... View our interactive infographic to find out more.
Start now
Fiber Nuts

Coconut / dried (dessicated)

Coconut
Fiber per 100g:
16.3 mg
total
65% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
53% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
43% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
43% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
43% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
54% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
54% of AI(Adequate Intake) ?
for men, 70+ yrs
65% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
63% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
63% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
65% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
65% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
78% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
78% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Almonds

Almonds
Fiber per 100g:
12.5 mg
total
50% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
40% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
33% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
33% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
33% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
42% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
42% of AI(Adequate Intake) ?
for men, 70+ yrs
50% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
48% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
48% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
50% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
50% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
60% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
60% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Hazelnuts / blanched

Hazelnuts
Fiber per 100g:
11 mg
total
44% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
35% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
29% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
29% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
29% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
37% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
37% of AI(Adequate Intake) ?
for men, 70+ yrs
44% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
42% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
42% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
44% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
44% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
52% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
52% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Almonds / dry roasted

Almonds
Fiber per 100g:
10.9 mg
total
44% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
35% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
29% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
29% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
29% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
36% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
36% of AI(Adequate Intake) ?
for men, 70+ yrs
44% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
42% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
42% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
44% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
44% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
52% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
52% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Pistachio nuts / raw

Pistachio nuts
Fiber per 100g:
10.6 mg
total
42% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
34% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
28% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
28% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
28% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
35% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
35% of AI(Adequate Intake) ?
for men, 70+ yrs
42% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
41% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
41% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
42% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
42% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
50% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
50% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Nuts, pecans / dry roasted

Nuts, pecans
Fiber per 100g:
9.4 mg
total
38% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
30% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
25% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
25% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
25% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
31% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
31% of AI(Adequate Intake) ?
for men, 70+ yrs
38% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
36% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
36% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
38% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
38% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
45% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
45% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Nuts, macadamia / raw

Nuts, macadamia
Fiber per 100g:
8.6 mg
total
34% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
28% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
23% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
23% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
23% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
29% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
29% of AI(Adequate Intake) ?
for men, 70+ yrs
34% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
33% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
33% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
34% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
34% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
41% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
41% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Walnuts, english

Walnuts, english
Fiber per 100g:
6.7 mg
total
27% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
22% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
18% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
18% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
18% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
22% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
22% of AI(Adequate Intake) ?
for men, 70+ yrs
27% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
26% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
26% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
27% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
27% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
32% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
32% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Pine nuts / dried

Pine nuts
Fiber per 100g:
3.7 mg
total
15% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
15% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
14% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
14% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
15% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
15% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
18% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
18% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Nuts

Cashew nuts / raw

Cashew nuts
Fiber per 100g:
3.3 mg
total
13% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
11% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
11% of AI(Adequate Intake) ?
for men, 70+ yrs
13% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
13% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
/

Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

Choose gender:

Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs