How much fiber is in almonds?
Almonds has 3.5 g of fiber per 1 oz (28 g, ~23 nuts) — about 13% of the 28 g Daily Value. That's 12.5 g of fiber per 100 g.
USDA FoodData Central · raw · FDC 170567
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 oz (28 g, ~23 nuts) | 3.5 g | 13% | 6 g | 2.5 g | 162 |
| 100 g | 12.5 g | 45% | 21.6 g | 9.1 g | 579 |
| 1 oz (28 g) | 3.5 g | 13% | 6.1 g | 2.6 g | 164 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 170567, SR Legacy). raw.
Almonds are one of the most snackable ways to add fiber to a day. A standard 1 oz serving (28 g, about 23 nuts) carries roughly 3.5 g of fiber — about 13% of the 28 g Daily Value — from 12.5 g per 100 g. That’s a genuine fiber payload for something you can keep in a desk drawer and eat by the handful, with no prep and no cooking. Almonds aren’t a single-food fix for the whole day’s fiber, but a measured handful is a reliable contributor that comes packaged with healthy fats and vitamin E.
A fiber source that travels well
What makes almonds useful is that the fiber rides along with everything else you snack them for. Most of an almond’s fiber is insoluble — the kind that adds bulk and supports regularity — with a smaller soluble share that slows digestion and feeds gut bacteria. A practical note: most of that fiber lives in the brown skin, so whole almonds beat blanched ones gram for gram. Paired with the nut’s monounsaturated fat, the fiber is part of why a handful is genuinely filling and steadies hunger between meals rather than spiking and crashing it.
There’s a carb-counting angle, too. An ounce of almonds has about 6 g of total carbohydrate, but 3.5 g of that is fiber — so the net carbs land around 2.5 g. Fiber is the carb you subtract, because it isn’t digested into blood sugar the way starch and sugar are. Combined with their fat-forward profile, that low net-carb number is exactly why almonds are a staple low-carb and keto snack: they read like a carb food on a label but barely register as one once you take the fiber out.
Using almonds to hit your fiber goal
The case for almonds is leverage: most people eat only about half the 28 g daily fiber target, and a measured handful is one of the easiest add-ons to close part of that gap. Scatter an ounce over Greek yogurt or oatmeal, fold them into a salad, or keep a portioned bag on hand as a standalone snack — each move quietly adds ~3.5 g. The one discipline almonds ask for is portion control, since the calories climb fast; a small cupped handful (about 23 nuts) is the right measure for ~3.5 g of fiber at ~164 calories.
Almonds bring healthy fat and a modest amount of protein along with that fiber. For the protein side of the picture, see protein in almonds.
Packaged nuts options, graded
Prefer something off the shelf? Here are the best-graded nuts in our catalog — each scored on our transparent Labelgrade. Check the fiber line on each label.
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Labelgrade 85/100 · 3 g fiber · 6 g protein
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Labelgrade 79/100 · 3 g fiber · 6 g protein
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Buy links are affiliate links — we may earn a commission at no extra cost to you. The Labelgrade is independent of any affiliate relationship. More.
Frequently Asked Questions
How much fiber is in almonds?
About 3.5 g of fiber in a 1 oz serving (28 g, roughly 23 nuts), which comes from 12.5 g per 100 g (USDA FDC 170567). That's a solid fiber hit for a snack — a cupped handful gets you toward your daily target without any prep.
What percent of the daily value for fiber is in an ounce of almonds?
About 13% of the 28 g FDA Daily Value from one 1 oz handful. Stack that with a piece of fruit or a fiber-rich breakfast and a handful of almonds becomes an easy contributor toward the day's 28 g.
Is the fiber in almonds soluble or insoluble?
Mostly insoluble, with some soluble fiber. Insoluble fiber is the kind that adds bulk and supports regularity; the soluble share helps slow digestion and feed gut bacteria. Eating the skins matters — most of an almond's fiber sits in the brown skin, so whole almonds beat blanched ones for fiber.
What are the net carbs in almonds?
Low. An ounce has about 6 g of total carbohydrate, but 3.5 g of that is fiber, so net carbs land around 2.5 g per ounce. Fiber is the carb you subtract because it isn't digested into blood sugar — which, combined with their healthy fats, is why almonds are a popular low-carb and keto snack.
How many almonds is a serving for fiber?
A standard serving is 1 oz — about 23 almonds, or a small cupped handful (28 g). That's where the ~3.5 g of fiber and ~164 calories come from. It's easy to eat double without noticing, so measuring once keeps both the fiber and the calorie math honest.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 170567 (Nuts, almonds; SR Legacy). We re-verify reference pages periodically and update when USDA revises its values.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.