FiberUp
How much fiber is in walnuts?
Walnuts have 2 g of fiber per 1/4 cup (30 g). That is 7% of the daily value and a moderate amount for a nut & seed.
Soluble vs insoluble
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 walnuts and fiber
A quarter cup of walnut halves provides 2 grams of fiber, moderate for a nut. The papery skin on each half carries most of it.
How walnuts 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 |
|---|---|---|---|---|
| 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% |
| Chestnuts | 1/4 cup roasted | 1.8 g | 5 g | 6% |
| Peanut Butter | 2 tbsp | 1.6 g | 5 g | 6% |
Servings to reach a daily goal
servings of walnuts to reach 25 g, the adequate intake for adult women
servings of walnuts 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 walnuts
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, walnuts, English, halves, raw | 5.2 g | – | – |
| Nuts, walnuts, glazed | 3.6 g | – | – |
| Nuts, walnuts, english | 6.7 g | – | – |
| Walnuts, honey roasted | 3.5 g | – | – |
| Nuts, walnuts, black, dried | 6.8 g | – | – |
| Walnuts, excluding honey roasted | 5.2 g | – | – |
| Nuts, walnuts, dry roasted, with salt added | 7.1 g | – | – |
| Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | 7 g | – | – |
Frequently asked questions
How much fiber is in walnuts?
Are walnuts high in fiber?
Is the fiber in walnuts soluble or insoluble?
How many servings of walnuts would reach a daily fiber goal?
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.