Nut & Seed

How much fiber is in peanuts?

Peanuts have 2.4 g of fiber per 1 oz (28 g). That is 9% of the daily value and a moderate amount for a nut & seed.

2.4g

per 1 oz

8.6g

per 100 g

daily value

#11of 21

nuts and seeds

Soluble vs insoluble

Soluble 0.6g 25% Insoluble 1.8g 75%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About peanuts and fiber

An ounce of peanuts provides 2.4 grams of fiber. Peanuts are legumes rather than nuts and count as such for plant diversity.

Counts toward plant diversityLow FODMAP at this serving

How peanuts compares to other nuts and seeds

Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.

Food	Serving	Fiber	Per 100 g	% DV
Macadamia Nuts	1/4 cup	2.9 g	8.5 g	10%
Pecans	1/4 cup	2.6 g	9.6 g	9%
Brazil Nuts	1/4 cup	2.5 g	7.6 g	9%
Peanuts	1 oz	2.4 g	8.6 g	9%
Sesame Seeds	2 tbsp	2.1 g	11.7 g	8%
Walnuts	1/4 cup	2 g	6.7 g	7%
Pumpkin Seeds	1/4 cup	1.9 g	5.9 g	7%

All 21 nuts and seeds ranked by fiber

Servings to reach a daily goal

11×

servings of peanuts to reach 25 g, the adequate intake for adult women

16×

servings of peanuts to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for peanuts

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Peanuts, raw	8 g	–	–
Peanuts, all types, raw	8.5 g	–	–
Peanuts, all types, dry-roasted, without salt	8.4 g	–	–
Peanuts, all types, dry-roasted, with salt	8.4 g	–	–
Peanuts, all types, cooked, boiled, with salt	8.8 g	–	–

Frequently asked questions

How much fiber is in peanuts?

1 oz of peanuts, about 28 grams, contains 2.4 grams of dietary fiber. That is 8.6 grams of fiber per 100 grams and 9% of the 28 gram daily value.

Are peanuts high in fiber?

Not especially. Peanuts have 2.4 g per serving, which ranks 11 of 21 nuts and seeds in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in peanuts soluble or insoluble?

About 25% of the fiber in peanuts is soluble (0.6 g) and 75% is insoluble (1.8 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of peanuts would reach a daily fiber goal?

It would take about 11 servings to reach 25 g (the adequate intake for adult women) and 16 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.