Which Nuts Are High in Fiber?: Did you know how much fiber is required in your body each day? Have you ever researched which Nuts and seeds are high in fiber?
If not, this guide covered all the data needed on which nuts are highest in fiber. Also, nuts with healthy fats and fiber fulfill your hunger-curbing snack.
So, do know the complete information about high-fiber nuts from the below modules along with other nutritious nuts from the Food Lists guide.
Top-Best High Fiber Nuts List For Healthy Life
After checking out the below list, you can know easily how much fiber nuts contain and which one is the most fiber-based nut.
| Food name | Fiber (g) | Serving | |
|---|---|---|---|
 | Almonds | 3.1 | 1 oz (22 whole kernels) |
 | Pistachios | 2.9 | 1 oz (49 kernels) |
 | Hazelnuts | 2.7 | 1 oz |
 | Pecans | 2.7 | 1 oz (19 halves) |
 | Peanuts | 2.4 | 1 oz |
 | Macadamia Nuts | 2.4 | 1 oz (10-12 kernels) |
 | Brazil Nuts | 2.1 | 1 oz (6 kernels) |
 | Walnuts | 1.9 | 1 oz (14 halves) |
 | Chestnuts | 1.4 | 1 oz |
 | Pine Nuts | 1 | 1 oz (167 kernels) |
 | Cashews | 0.85 | 1 oz |
As per the nutrition studies, consuming adequate fiber feel fuller for a longer time, can better cholesterol and blood sugar levels, and can help in preventing certain diseases like diabetes, heart disease, and bowel cancer.
How Much Fiber Do You Need Each Day?
28 grams is the daily value for fiber. The adequate intake of fiber for adults is 38 gms per day. An adequate daily fiber intake is 30g for men and 25g for women.
For a detailed breakout of the AI (adequate intake) for fiber by age and gender, check out the below list.
- 1-3 years old: 19g/day
- 4-8 years old: 25g/day
- Boys 9-13 years old: 31g/day
- Boys 14-18 years old: 38g/day
- Girls 9-18 years old: 26g/day
- Men 19-50 years old: 38g/day
- Men 50+ years old: 30g/day
- Women 19-50 years old: 25g/day
- Women 50+ years old: 21g/day
- Pregnant and Lactating Women: 28-29g/day
Which Nuts Are A Source of Fiber?
Daily having 30g of fiber means A small handful of nuts like almonds is the best source of fiber as it contains around 3.8g of fiber. Not only nuts, you can even try other fiber-rich foods like Which vegetables are highest in fiber? and Which fruit contains the most fiber?
What Foods Contain Fibre Besides Nuts?
If you don’t have a handful of nuts available then find the fiber in other foods such as vegetables, fruits, grains, legumes, and seeds. It's crucial to eat high-fiber nuts or a variety of plant-based foods every day for good health.