Nut & Seed

How much fiber is in pistachios?

Pistachios have 3.2 g of fiber per 1/4 cup (31 g). That is 11% of the daily value and a good amount for a nut & seed.

3.2g

per 1/4 cup

10.3g

per 100 g

11%

daily value

#6of 21

nuts and seeds

Soluble vs insoluble

Soluble 0.3g 9% Insoluble 2.9g 91%

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 pistachios and fiber

A quarter cup of shelled pistachios provides 3.2 grams of fiber. They are high FODMAP from fructans and GOS, so the low-FODMAP serving is only a few nuts.

Counts toward plant diversityHigh FODMAP at this serving

How pistachios 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
Almonds	1/4 cup	4.5 g	12.5 g	16%
Almond Butter	2 tbsp	3.4 g	10.6 g	12%
Hazelnuts	1/4 cup	3.3 g	9.7 g	12%
Pistachios	1/4 cup	3.2 g	10.3 g	11%
Sunflower Seeds	1/4 cup	3 g	8.6 g	11%
Macadamia Nuts	1/4 cup	2.9 g	8.5 g	10%
Pecans	1/4 cup	2.6 g	9.6 g	9%

All 21 nuts and seeds ranked by fiber

Servings to reach a daily goal

8×

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

12×

servings of pistachios 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 pistachios

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
Nuts, pistachio nuts, raw	7 g	–	–
Pistachio nuts, unsalted	10 g	–	–
Pistachio nuts, NFS	10.3 g	–	–
Pistachio nuts, salted	9.9 g	–	–
Pistachio nuts, lightly salted	9.9 g	–	–
Nuts, pistachio nuts, dry roasted, without salt added	10.3 g	–	–
Yachtwurst, with pistachio nuts, cooked	0 g	–	–
Nuts, pistachio nuts, dry roasted, with salt added	10.3 g	–	–

Frequently asked questions

How much fiber is in pistachios?

1/4 cup of pistachios, about 31 grams, contains 3.2 grams of dietary fiber. That is 10.3 grams of fiber per 100 grams and 11% of the 28 gram daily value.

Are pistachios high in fiber?

Pistachios are a good source at 3.2 g per serving, ranking 6 of 21 nuts and seeds in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in pistachios soluble or insoluble?

About 9% of the fiber in pistachios is soluble (0.3 g) and 91% is insoluble (2.9 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

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

It would take about 8 servings to reach 25 g (the adequate intake for adult women) and 12 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.