How much fiber is in walnuts?
Walnuts has 1.9 g of fiber per 1 oz (28 g, ~14 halves) — about 7% of the 28 g Daily Value. That's 6.7 g of fiber per 100 g.
USDA FoodData Central · english, raw · FDC 170187
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 oz (28 g, ~14 halves) | 1.9 g | 7% | 3.8 g | 1.9 g | 183 |
| 100 g | 6.7 g | 24% | 13.7 g | 7 g | 654 |
| 1 oz (28 g) | 1.9 g | 7% | 3.9 g | 2 g | 185 |
% 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 170187, SR Legacy). english, raw.
Walnuts bring a real fiber bonus along with the fats they’re famous for. A standard 1 oz serving (28 g, about 14 halves) carries roughly 1.9 g of fiber — about 7% of the 28 g Daily Value — from 6.7 g per 100 g. That’s a genuine contribution for something you can keep in a drawer and eat by the handful, with no prep and no cooking. Walnuts aren’t the highest-fiber nut, and fiber isn’t the headline reason to eat them, but the ~1.9 g an ounce is a useful add-on that arrives packaged with their standout omega-3 fat.
A fiber bonus alongside the omega-3s
What makes walnuts worth eating isn’t primarily the fiber — it’s the alpha-linolenic acid (ALA), the plant form of omega-3, which walnuts carry more of than any other common nut. The fiber rides along for free. Most of a walnut’s fiber is insoluble — the kind that adds bulk and supports regularity — with a smaller soluble share that slows digestion and feeds gut bacteria. Paired with the nut’s fat, that fiber is part of why a handful is satisfying and steadies hunger between meals. On the fiber scale, walnuts sit toward the lower end of the nut bowl: their 6.7 g per 100 g trails peanuts’ 8.4 g and almonds’ ~12.5 g. So reach for walnuts for the omega-3s and treat the fiber as a welcome extra.
There’s a carb-counting angle, too. An ounce of walnuts has about 3.8 g of total carbohydrate, but 1.9 g of that is fiber — so the net carbs land around 2 g, the lowest of the common nuts. 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 walnuts are a staple keto snack.
Using walnuts to hit your fiber goal
Even as a lower-fiber nut, walnuts add up. Most people eat only about half the 28 g daily fiber target, and a measured handful is an easy way to chip at that gap while you’re really there for the omega-3s. Scatter an ounce over oatmeal or yogurt, fold them into a salad, or keep a portioned bag on hand — each move quietly adds ~1.9 g. The one discipline walnuts ask for is portion control, since they’re the densest common nut; about 14 halves is the right measure for ~1.9 g of fiber at ~183 calories. If fiber is your main goal, peanuts or almonds deliver more per ounce, but walnuts pay you back in omega-3s.
Walnuts bring healthy fat and a little protein along with that fiber. For the protein side of the picture, see protein in walnuts.
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 walnuts?
About 1.9 g of fiber in a 1 oz serving (28 g, roughly 14 halves), which comes from 6.7 g per 100 g (USDA FDC 170187). It's a useful fiber bonus for a snack you can grab with no prep, riding along with walnuts' standout omega-3 fats.
What percent of the daily value for fiber is in an ounce of walnuts?
About 7% of the 28 g FDA Daily Value from one 1 oz handful (~1.9 g). On its own that's a contribution rather than a big hit, but stacked with fruit, oats, or beans across the day it helps move you toward the 28 g target.
Do walnuts have less fiber than other nuts?
Somewhat. At 6.7 g per 100 g, walnuts carry a bit less fiber than peanuts (8.4 g) and noticeably less than almonds (~12.5 g). Per realistic ounce that's about 1.9 g — a genuine contribution, just not the reason to choose walnuts. Their real edge is omega-3 fat, not fiber (USDA FDC 170187).
Is the fiber in walnuts soluble or insoluble?
Mostly insoluble, with some soluble fiber. Insoluble fiber adds bulk and supports regularity; the soluble share slows digestion and feeds gut bacteria. Together with walnuts' fat, that fiber is part of why a handful is satisfying and steadies hunger between meals.
What are the net carbs in walnuts, given the fiber?
Very low. An ounce has about 3.8 g of total carbohydrate, but 1.9 g of that is fiber, so net carbs land around 2 g per ounce — the lowest of the common nuts. Fiber is the carb you subtract because it isn't digested into blood sugar, which is why walnuts are a popular keto snack.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 170187 (Nuts, walnuts, english; 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.