How much fiber is in walnuts?
Walnuts have 1.9 grams of fiber in 1 ounce (about 14 halves), according to USDA FoodData Central. That is 7% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, walnuts have 6.7 grams of fiber.
1.9gof fiber in 1 ounce (about 14 halves)
8% of a 25 gram day
Fiber in walnuts by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 oz (14 halves) | 28.4g | 1.9g |
| 1 cup, ground | 80g | 5.4g |
| 1 cup shelled (50 halves) | 100g | 6.7g |
| 1 cup, chopped | 117g | 7.8g |
| 1 cup pieces or chips | 120g | 8g |
| 100 grams | 100g | 6.7g |
How walnuts compare with other nuts and seeds
Walnuts rank 4 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).
Less fiber than almonds
An ounce of walnuts, about 14 halves, has 1.9 grams of fiber. An ounce of almonds has 3.5.
Good on top of something
An ounce of walnuts on a cup of cooked oatmeal is 5.9 grams of fiber. Add a sliced banana and it is 9.
More fiber alongside walnuts
- 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 walnuts
- How much fiber is in walnuts?
- Walnuts have 1.9 grams of fiber in 1 ounce (about 14 halves), which weighs 28.4 grams. The number comes from USDA FoodData Central.
- Are walnuts high in fiber?
- One serving, 1 ounce (about 14 halves), has 1.9 grams. That is 7% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Walnuts rank 4 of 4 nuts and seeds in this library by fiber per serving.
- How much fiber is in 100 grams of walnuts?
- 6.7 grams of fiber per 100 grams. The largest size USDA lists, 1 cup pieces or chips, weighs 120 grams and has 8 grams of fiber.
- How many ounces of walnuts would it take to reach 25 grams of fiber?
- About 13.2, at 1.9 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Nuts, walnuts, english, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.