Are Raw Almonds a Good Source Of Fiber? (Explained)

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Are Raw Almonds a Good Source Of Fiber

Wondering if raw almonds are a good source of fiber? We got the info you need. This article will answer that question and provide you with much more useful information.

  • In the first part, we will discuss raw almonds as a fiber source. We will give you the info about the exact amount of fiber in raw almonds as well as their calorie count.
  • The second part of the article will compare the fiber content in raw almonds to other similar foods.
  • Finally, in the last part, we will give you the fiber count in raw almonds in various measurements.

Start reading and get all of this info!

Quick Answer: Are raw almonds a good source of fiber? Raw almonds have 16.2 grams of fiber and 750 calories per cup. For every 100 calories of raw almonds you eat you will be getting 2.16 grams of fiber.

This makes raw almonds a decent source of fiber, although you could definitely do better for your fiber-rich diet.

While almonds do have a good amount of fiber if you eat a lot of them (which is easy to do), they also come at a high price in calories. This is why foods that have a better ratio of fiber and calories are considered better fiber sources.

With just 2.16 grams of fiber per 100 calories, it is hard to recommend raw almonds as a good fiber source, when there are foods that can provide you with four times the amount.

Still, as we said, they definitely aren’t bad, so you can make them a part of your diet. However, don’t make them one of the primary sources of your daily fiber. 

Raw almonds can play a supporting role, helping you reach your goal while you get the majority of your fiber from other foods.

In case you didn’t know, you should eat 30 grams of fiber every day. With raw almonds alone, you would need to eat two cups to reach that amount of fiber.

Two cups of raw almonds equate to 1,500 calories, which is quite a bit. Because of this, we don’t recommend that you eat a large amount of almonds to give yourself a fiber boost.

Instead, get most of your fiber from better sources and then close the gap to the daily 30 grams by using raw almonds (and other foods).

Now, let’s compare the fiber in raw almonds to other similar foods.

Comparing Fiber In Raw Almonds To Similar Foods

We now know that raw almonds have 16.2 grams of fiber and 750 calories per cup. (2.16 grams of fiber per 100 calories) Let’s compare them to other similar foods based on their fiber content:

  • Cashews have 4.3 grams of fiber and 718.9 calories per one cup. (0.6 grams of fiber per 100 calories) They are not a good source of fiber at all and are much worse than raw almonds.
  • A cup of macadamia nuts has 11.5 grams of fiber and 962.1 calories. (1.2 grams of fiber per 100 calories) Macadamia nuts are also worse than raw almonds when it comes to fiber.
  • One cup of salted pretzels contains 4.7 grams of fiber and 528 calories. (0.9 grams of fiber per 100 calories) Pretzels are yet another subpar source of fiber, and they are worse than raw almonds as well.
  • A cup of peanuts has 12.4 grams of fiber and 827.9 calories. (1.5 grams of fiber per 100 calories). Peanuts simply have way too many calories, which is why they are a worse source of fiber than raw almonds.
  • A cup of lentils has 11.6 grams of fiber and 229.7 calories. (5 grams of fiber per 100 calories) Lentils are a good source of fiber and are actually much better than raw almonds.
  • Walnuts have 7.8 grams of fiber and 765.2 calories per cup. (1 gram of fiber per 100 calories) They are also much worse than raw almonds, offering only half the amount of fiber that raw almonds do.
  • A cup of pecans has 10.5 grams of fiber and 753.2 calories. (1.4 grams of fiber per 100 calories) Pecans are a mediocre source of fiber as well, so raw almonds manage to end this list with another victory.

How Much Fiber Raw Almonds Contain By Quantity

  • 1 cup of raw almonds has 16.2 grams of fiber and 750 calories.
  • Raw almonds have 12.5 grams of fiber and 579 calories per 100 grams.
  • Raw almonds have 3.5 grams of fiber and 164 calories per oz.

Wrap Up

Ultimately, raw almonds get a passing grade as a fiber source, but barely. They will provide you with an acceptable amount of fiber but are not fit to be your main fiber source. They simply have too many calories for that. You can get more fiber for fewer calories from other foods. This is why we recommend that raw almonds be a supplementary fiber source in your diet, and play more of a supporting role.

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