Are Nuts and Seeds a Good Source Of Fiber? (Explained)

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Are Nuts and Seeds a Good Source Of Fiber

If you’re wondering about nuts and seeds as a fiber source, we have the answers you’re looking for. This article will give you all the info you will need about this mixture of nuts and seeds as a fiber source.

  • In the first part, we will give you the average fiber count and calorie amount in nuts and seeds, while also discussing them as a fiber source.
  • The second part will compare nuts and seeds with other similar foods, focusing on their fiber content. This will help you find some alternatives if needed.
  • Finally, the last part will provide you with the fiber count in nuts and seeds in multiple measurements.

If all of this is what you’re looking for, start reading!

Quick Answer: Are nuts and seeds a good source of fiber? A cup of mixed nuts and seeds has 10.6 grams of fiber and 693 calories on average. This means that you will get 1.5 grams of fiber for every 100 calories of nuts and seeds you eat.

This makes nuts and seeds a subpar source of fiber. This amount is simply not that impressive, quite the contrary. There are numerous other foods out there capable of providing you with much more fiber.

Still, this doesn’t mean that nuts and seeds are useless as a fiber source. They do provide you with a small amount, so they can be used as a part of your diet.

As long as you make sure that the majority of your daily fiber needs are covered by other foods, nuts and seeds can help you fill up the remaining amount. This way they will become a sort of supplementary fiber source.

Your daily fiber goal should be 30 grams, according to experts. With nuts and seeds alone you would need to eat 3 cups to reach that goal, amounting to 2,080 calories. This amount of calories is simply too high, so don’t do this.

There are foods out there that can reach the same amount of fiber in far fewer calories. Combine them with some nuts and seeds to create your ultimate fiber-rich diet.

Now, let’s see how nuts and seeds compare to other similar foods based on fiber.

Comparing Fiber In Nuts and Seeds To Similar Foods

Now that we know that a cup of nuts and seeds has 10.6 grams of fiber and 693 calories, (1.5 grams of fiber per 100 calories) let’s take a look at some other similar foods and their fiber content:

  •  One cup of Grape-Nuts has 14 grams of fiber and 400 calories (3.5 grams of fiber per 100 calories) Grape-Nuts provide you with much more fiber than nuts and seeds, making them a better fiber source.
  • A cup of mixed nuts has 7.9 grams of fiber and 885.6 calories. (0.9 grams of fiber per 100 calories) Mixed nuts alone actually provide less fiber than mixed nuts and seeds.
  • Cashews have 4.3 grams of fiber and 718.9 calories per one cup. (0.6 grams of fiber per 100 calories) Cashews are a much worse source of fiber than nuts and seeds, providing you with a minuscule amount of fiber.
  • A cup of macadamia nuts has 11.5 grams of fiber and 962.1 calories. (1.2 grams of fiber per 100 calories) They are really similar to nuts and seeds, fiber-wise, but still a bit worse.
  • 100 grams of soy nuts have 21.4 grams of fiber and 464.3 calories. (4.6 grams of fiber per 100 calories) Soy nuts are a great source of fiber, basically three times as good as nuts and seeds!
  • A tablespoon of chia seeds contains 3.4 grams of fiber and 48.6 calories (7 grams of fiber per 100 calories) Chia seeds provide you with a huge fiber boost, making them a far superior choice to nuts and seeds.

How Much Fiber nuts and Seeds Contain By Quantity

  • 1 cup of nuts and seeds has 10.6 grams of fiber and 693 calories.
  • Nuts and seeds have 7.1 grams of fiber and 462 calories per 100 grams.
  • Nuts and seeds have 2 grams of fiber and 131 calories per oz.

Wrap Up

In conclusion, we have to say that nuts and seeds are not a great source of fiber, not even a good one. Still, they can be used in a fiber-rich diet to supplement your other fiber sources. While 1.5 grams of fiber per 100 calories is not a lot, it can serve a purpose, so you shouldn’t write off mixed nuts and seeds completely. Still, other foods should be your main source of fiber.

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