Fiber + Nuts & Seeds with Fiber

Do almonds have fiber? Yes: an ounce of raw almonds, about 23 nuts, has 3.5 grams, more than any other common nut. But almond milk and almond paste keep very little of it, so the form you choose decides how much fiber you get.

Does peanut butter have fiber? Yes, but not much: 2 tablespoons of smooth peanut butter have about 1.6 grams, and chunky has about 2.6 grams. It works best as a fiber helper alongside bread, fruit or oats rather than a main source.

Do nuts have fiber? Yes: most nuts give you about 2 to 3.5 grams per one-ounce handful, with almonds at the top and cashews near the bottom. The gap between the best and worst nut is almost fourfold, so the bag you reach for matters.

How much fiber in chia seeds? One tablespoon has about 4.1 grams and a 1 ounce serving about 9.8 grams, roughly 35% of the Daily Value. By weight, chia is about one third fiber, more than flax and most nuts.