Are Walnuts a Good Source Of Fiber? (Explained)

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Are Walnuts a Good Source Of Fiber

Are you looking for information about walnuts as a source of fiber? Look no further than this post. We have all the important things you should know about this topic covered.

We will answer your question, but also compare the walnuts as a source of fiber with other similar foods. Finally, we will provide you with the fiber amounts in walnuts in different measurements. Of course, we will give you the calorie counts as well.

Let’s dive in!

Quick Answer: Are walnuts a good source of fiber? A cup of walnuts has 7.8 grams of fiber and 765.2 calories. While that might not seem like a bad amount of fiber, the ratio of fiber and calories is not that great. You will simply be eating too many calories to get the same amount of fiber a different food would provide you with for far fewer calories. You can eat walnuts but they shouldn’t be your main source of fiber. There are better options out there.

It is recommended you eat around 30 grams of fiber each day. To get to 30 grams of fiber with walnuts, you would need to eat around four cups. By doing this you would eat 2,943 calories. This is a huge amount and it is in no way recommended.

Next up, we will compare walnuts and other foods based on the fiber content.

Comparing Fiber In Walnuts To Similar Foods

Walnuts have 7.8 grams of fiber and 765.2 calories per cup. (1 gram of fiber per 100 calories) Let’s compare them to some other foods:

  • A cup of peanuts has 12.4 grams of fiber and 827.9 calories. They are a slightly better choice than walnuts. (1.5 grams of fiber per 100 calories)
  • Oatmeal has 4 grams of fiber and 158 calories. This makes it a significantly better source of fiber than walnuts. (2.53 grams of fiber per 100 calories)
  • A cup of macadamia nuts has 11.5 grams of fiber and 962.1 calories. They are basically the same as walnuts when it comes to fiber. (1.2 grams of fiber per 100 calories)
  • Almonds are a great alternative. One cup has 16.2 grams of fiber and 750 calories. This is double the amount of fiber than in walnuts for the same calorie count. (2.16 grams of fiber per 100 calories)
  • Cashews have 4.3 grams of fiber and 718.9 calories per one cup. They are actually far worse than walnuts. (0.6 grams of fiber per 100 calories)
  • A cup of macadamia nuts has 11.5 grams of fiber and 962.1 calories. They are also quite similar to walnuts. (1.2 grams of fiber per 100 calories)

How Much Fiber Walnuts Contain By Quantity

  • 1 cup of walnuts has 7.8 grams of fiber and 765.2 calories.
  • Walnuts have 6.7 grams of fiber and 654 calories per 100 grams.
  • Walnuts have 1.9 grams of fiber and 185.4 calories per oz.

Wrap Up

Walnuts are definitely not the best choice as a source of fiber. While you can enjoy them as the occasional snack, the calorie count is simply too high to treat them as your main fiber source. Try combining them with other foods to create the best fiber-rich diet. We named some alternatives in this article, but there are plenty more to choose from.

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