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 4 nuts and seeds in this library, by fiber in one serving.
- Chia seeds9.8g
- Almonds3.5g
- Flaxseed2.8g
- Walnuts1.9g
Each bar is one serving: chia seeds, 1 ounce (about 2 tablespoons); almonds, 1 ounce (about 23 almonds); flaxseed, 1 tablespoon, whole; walnuts, 1 ounce (about 14 halves).
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.
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 4 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.