Fiber Rich Nuts and seeds

Welcome to the list of the top 60 nuts and seeds highest in fiber content. Where the amount of fiber ranges from 27.3 g to 1.1 g per 100g. The top nuts and seed is Seeds, flaxseed with the highest fiber content, which in 100g contains 27.3 g of fiber.

The total recommended daily allowance or RDA for fiber is 25 g. For the 100g serving of Seeds, flaxseed, which contains 27.3 g of fiber, the corresponding RDA fiber percentage is 109 %, which is the highest item from the list of nuts and seeds high in fiber.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, flaxseed has a nutritional value score of 16 out of 100.Comparing the fiber content and the nutritional density in 100g for Seeds, flaxseed; We class this as a high fiber content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of nuts and seeds.

Other important and fiber related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Seeds, flaxseed, which is the top of the nuts and seeds list for fiber content in your diet, the amount of Calories is 534 kcal (27% RDA), the amount of Protein is 18.29 g (33% RDA), the amount of Fat is 42.16 g (65% RDA) and the amount of Carbohydrate is 28.88 g (22% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the fiber content in Seeds, flaxseed from the list of nuts and seeds.

Top Twenty List - Highest fiber Content per 100g

Below is a basic list for fiber in nuts and seeds for the top 20 nuts and seeds. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Seeds, flaxseed 27.3g (109%RDA)
2. Seeds, pumpkin and squash seeds, whole, roasted, without salt 18.4g (74%RDA)
3. Seeds, pumpkin and squash seeds, whole, roasted, with salt added 18.4g (74%RDA)
4. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 16.9g (68%RDA)
5. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 16.9g (68%RDA)
6. Seeds, sesame seeds, whole, roasted and toasted 14g (56%RDA)
7. Nuts, almonds, honey roasted, unblanched 13.7g (55%RDA)
8. Nuts, almonds 12.2g (49%RDA)
9. Seeds, sunflower seed kernels, toasted, without salt 11.5g (46%RDA)
10. Seeds, sunflower seed kernels, toasted, with salt added 11.5g (46%RDA)
11. Nuts, hazelnuts or filberts, blanched 11g (44%RDA)
12. Seeds, sunflower seed kernels, oil roasted, without salt 10.6g (42%RDA)
13. Seeds, sunflower seed kernels, oil roasted, with salt added 10.6g (42%RDA)
14. Nuts, almonds, oil roasted, without salt added 10.5g (42%RDA)
15. Nuts, almonds, oil roasted, with salt added 10.5g (42%RDA)
16. Nuts, pistachio nuts, raw 10.3g (41%RDA)
17. Nuts, almond butter, plain, without salt added 10.3g (41%RDA)
18. Nuts, almond butter, plain, with salt added 10.3g (41%RDA)
19. Nuts, almonds, blanched 9.9g (40%RDA)
20. Nuts, hazelnuts or filberts 9.7g (39%RDA)

Comparing fiber in nuts and seeds vs lentils

The amount of fiber in lentils is 7.9 per 100g.As fiber percentage of the RDA this is 32 %. Comparing with Seeds, flaxseed, in 100g contains 27.3 g of fiber. As a percentage of the RDA this is 109 %. Therefore, Seeds, flaxseed has 19.4 g more fiber than lentils. In terms of fiber percentage this is 246 % more fiber. Lentils has an overall nutritional value score of 18 out of 100, whereas Seeds, flaxseed has a nutritional value score of 16 out of 100.

Highest Amount of fiber per Serving

Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. You should also take into account portion sizes when you are considering the fiber nutritional content.

The food with the highest fiber content per typical serving is Seeds, flaxseed which contains 45.86 g in 1 cup, whole (or 168 g). The percentage of the recommended daily value for this serving is 183 %. For this serving the Calories content is 897.12 kcal (45% RDA), the Protein content is 30.73 g (55% RDA), the Fat content is 70.83 g (109% RDA) and the Carbohydrate content is 48.52 g (37% RDA).

Grams of fiber in nuts and seeds (per 100g)

The list below gives the total fiber content in the top 60 items from the general description 'nuts and seeds' each of which show the fiber amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of fiber can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 9 items. The highest amount of fiber from the 9 raw items is in Nuts, pistachio nuts, raw where the content is 10.3 g per 100g.

A list of nuts and seeds which are found in our database include chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts. These can be selected at the bottom of the page to give more information based around fiber content. We have selected peanuts,almonds,hazelnuts,walnuts,cashews, to highlight the range of fiber content in these common nuts and seeds, show below in the bar charts. You can click on an individual bar chart to take you to the complete analysis of each item.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing fiber which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high fiber foods.

List of Nuts and seeds High in fiber Content per 100g 1. Seeds, flaxseed - Fiber 27.3 g of Fiber per 100g (109% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 27.3 g(109%) 534(27%) 28.88(22%) 42.16(65%) 18.29(33%) Typical Serving Amount : 1 cup, whole (or 168g): 45.86 g(183%) 897.12 kcal(45%) 48.52 g(37%) 70.83 g(109%) 30.73 g(55%) Other Serving Size : 1 tbsp, whole (or 10.3g): 2.81 g(11%) 55 kcal(3%) 2.97 g(2%) 4.34 g(7%) 1.88 g(3%) Other Serving Size : 1 tbsp, ground (or 7g): 1.91 g(8%) 37.38 kcal(2%) 2.02 g(2%) 2.95 g(5%) 1.28 g(2%) Other Serving Size : 1 tsp, whole (or 3.4g): 0.93 g(4%) 18.16 kcal(1%) 0.98 g(1%) 1.43 g(2%) 0.62 g(1%) Other Serving Size : 1 tsp, ground (or 2.5g): 0.68 g(3%) 13.35 kcal(1%) 0.72 g(1%) 1.05 g(2%) 0.46 g(1%) 2. Seeds, pumpkin and squash seeds, whole, roasted, without salt - Fiber 18.4 g of Fiber per 100g (74% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.4 g(74%) 446(22%) 53.75(41%) 19.4(30%) 18.55(33%) Typical Serving Amount : 1 cup (or 64g): 11.78 g(47%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1 oz (85 seeds) (or 28.35g): 5.22 g(21%) 126.44 kcal(6%) 15.24 g(12%) 5.5 g(8%) 5.26 g(9%) 3. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - Fiber 18.4 g of Fiber per 100g (74% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.4 g(74%) 446(22%) 53.75(41%) 19.4(30%) 18.55(33%) Typical Serving Amount : 1 cup (or 64g): 11.78 g(47%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1 oz (85 seeds) (or 28.35g): 5.22 g(21%) 126.44 kcal(6%) 15.24 g(12%) 5.5 g(8%) 5.26 g(9%) 4. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Fiber 16.9 g of Fiber per 100g (68% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.9 g(68%) 567(28%) 26.04(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 cup (or 128g): 21.63 g(87%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1 oz (or 28.35g): 4.79 g(19%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 5. Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Fiber 16.9 g of Fiber per 100g (68% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.9 g(68%) 567(28%) 26.04(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 cup (or 128g): 21.63 g(87%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1 oz (or 28.35g): 4.79 g(19%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 6. Seeds, sesame seeds, whole, roasted and toasted - Fiber 14 g of Fiber per 100g (56% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 14 g(56%) 565(28%) 25.74(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 oz (or 28.35g): 3.97 g(16%) 160.18 kcal(8%) 7.3 g(6%) 13.61 g(21%) 4.81 g(9%) 7. Nuts, almonds, honey roasted, unblanched - Fiber 13.7 g of Fiber per 100g (55% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 13.7 g(55%) 594(30%) 27.9(21%) 49.9(77%) 18.17(32%) Typical Serving Amount : 1 cup whole kernels (or 144g): 19.73 g(79%) 855.36 kcal(43%) 40.18 g(31%) 71.86 g(111%) 26.16 g(47%) Other Serving Size : 1 oz (or 28.35g): 3.88 g(16%) 168.4 kcal(8%) 7.91 g(6%) 14.15 g(22%) 5.15 g(9%) 8. Nuts, almonds - Fiber 12.2 g of Fiber per 100g (49% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 12.2 g(49%) 575(29%) 21.67(17%) 49.42(76%) 21.22(38%) Typical Serving Amount : 1 cup, ground (or 95g): 11.59 g(46%) 546.25 kcal(27%) 20.59 g(16%) 46.95 g(72%) 20.16 g(36%) Other Serving Size : 1 cup, sliced (or 92g): 11.22 g(45%) 529 kcal(26%) 19.94 g(15%) 45.47 g(70%) 19.52 g(35%) Other Serving Size : 1 cup, slivered (or 108g): 13.18 g(53%) 621 kcal(31%) 23.4 g(18%) 53.37 g(82%) 22.92 g(41%) Other Serving Size : 1 cup, whole (or 143g): 17.45 g(70%) 822.25 kcal(41%) 30.99 g(24%) 70.67 g(109%) 30.34 g(54%) Other Serving Size : 1 oz (23 whole kernels) (or 28.35g): 3.46 g(14%) 163.01 kcal(8%) 6.14 g(5%) 14.01 g(22%) 6.02 g(11%) Other Serving Size : 1 almond (or 1.2g): 0.15 g(1%) 6.9 kcal(0%) 0.26 g(0%) 0.59 g(1%) 0.25 g(0%) 9. Seeds, sunflower seed kernels, toasted, without salt - Fiber 11.5 g of Fiber per 100g (46% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 11.5 g(46%) 619(31%) 20.59(16%) 56.8(87%) 17.21(31%) Typical Serving Amount : 1 cup (or 134g): 15.41 g(62%) 829.46 kcal(41%) 27.59 g(21%) 76.11 g(117%) 23.06 g(41%) Other Serving Size : 1 oz (or 28.35g): 3.26 g(13%) 175.49 kcal(9%) 5.84 g(4%) 16.1 g(25%) 4.88 g(9%) 10. Seeds, sunflower seed kernels, toasted, with salt added - Fiber 11.5 g of Fiber per 100g (46% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 11.5 g(46%) 619(31%) 20.59(16%) 56.8(87%) 17.21(31%) Typical Serving Amount : 1 cup (or 134g): 15.41 g(62%) 829.46 kcal(41%) 27.59 g(21%) 76.11 g(117%) 23.06 g(41%) Other Serving Size : 1 oz (or 28.35g): 3.26 g(13%) 175.49 kcal(9%) 5.84 g(4%) 16.1 g(25%) 4.88 g(9%) 11. Nuts, hazelnuts or filberts, blanched - Fiber 11 g of Fiber per 100g (44% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 11 g(44%) 629(31%) 17(13%) 61.15(94%) 13.7(24%) Typical Serving Amount : 1 oz (or 28.35g): 3.12 g(12%) 178.32 kcal(9%) 4.82 g(4%) 17.34 g(27%) 3.88 g(7%) 12. Seeds, sunflower seed kernels, oil roasted, without salt - Fiber 10.6 g of Fiber per 100g (42% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.6 g(42%) 592(30%) 22.89(18%) 51.3(79%) 20.06(36%) Typical Serving Amount : 1 cup (or 135g): 14.31 g(57%) 799.2 kcal(40%) 30.9 g(24%) 69.26 g(107%) 27.08 g(48%) Other Serving Size : 1 oz (or 28.35g): 3.01 g(12%) 167.83 kcal(8%) 6.49 g(5%) 14.54 g(22%) 5.69 g(10%) 13. Seeds, sunflower seed kernels, oil roasted, with salt added - Fiber 10.6 g of Fiber per 100g (42% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.6 g(42%) 592(30%) 22.89(18%) 51.3(79%) 20.06(36%) Typical Serving Amount : 1 cup (or 135g): 14.31 g(57%) 799.2 kcal(40%) 30.9 g(24%) 69.26 g(107%) 27.08 g(48%) Other Serving Size : 1 oz (or 28.35g): 3.01 g(12%) 167.83 kcal(8%) 6.49 g(5%) 14.54 g(22%) 5.69 g(10%) 14. Nuts, almonds, oil roasted, without salt added - Fiber 10.5 g of Fiber per 100g (42% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.5 g(42%) 607(30%) 17.68(14%) 55.17(85%) 21.23(38%) Typical Serving Amount : 1 cup whole kernels (or 157g): 16.49 g(66%) 952.99 kcal(48%) 27.76 g(21%) 86.62 g(133%) 33.33 g(60%) Other Serving Size : 1 oz (22 whole kernels) (or 28.35g): 2.98 g(12%) 172.08 kcal(9%) 5.01 g(4%) 15.64 g(24%) 6.02 g(11%) 15. Nuts, almonds, oil roasted, with salt added - Fiber 10.5 g of Fiber per 100g (42% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.5 g(42%) 607(30%) 17.68(14%) 55.17(85%) 21.23(38%) Typical Serving Amount : 1 cup whole kernels (or 157g): 16.49 g(66%) 952.99 kcal(48%) 27.76 g(21%) 86.62 g(133%) 33.33 g(60%) Other Serving Size : 1 oz (22 whole kernels) (or 28.35g): 2.98 g(12%) 172.08 kcal(9%) 5.01 g(4%) 15.64 g(24%) 6.02 g(11%) 16. Nuts, pistachio nuts, raw - Fiber 10.3 g of Fiber per 100g (41% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.3 g(41%) 562(28%) 27.51(21%) 45.39(70%) 20.27(36%) Typical Serving Amount : 1 cup (or 123g): 12.67 g(51%) 691.26 kcal(35%) 33.84 g(26%) 55.83 g(86%) 24.93 g(45%) Other Serving Size : 1 oz (49 kernels) (or 28.35g): 2.92 g(12%) 159.33 kcal(8%) 7.8 g(6%) 12.87 g(20%) 5.75 g(10%) Other Serving Size : 1 kernel (or 0.7g): 0.07 g(0%) 3.93 kcal(0%) 0.19 g(0%) 0.32 g(0%) 0.14 g(0%) 17. Nuts, almond butter, plain, without salt added - Fiber 10.3 g of Fiber per 100g (41% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.3 g(41%) 614(31%) 18.82(14%) 55.5(85%) 20.96(37%) Typical Serving Amount : 1 cup (or 250g): 25.75 g(103%) 1535 kcal(77%) 47.05 g(36%) 138.75 g(213%) 52.4 g(94%) Other Serving Size : 1 tbsp (or 16g): 1.65 g(7%) 98.24 kcal(5%) 3.01 g(2%) 8.88 g(14%) 3.35 g(6%) 18. Nuts, almond butter, plain, with salt added - Fiber 10.3 g of Fiber per 100g (41% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 10.3 g(41%) 614(31%) 18.82(14%) 55.5(85%) 20.96(37%) Typical Serving Amount : 1 cup (or 250g): 25.75 g(103%) 1535 kcal(77%) 47.05 g(36%) 138.75 g(213%) 52.4 g(94%) Other Serving Size : 1 tbsp (or 16g): 1.65 g(7%) 98.24 kcal(5%) 3.01 g(2%) 8.88 g(14%) 3.35 g(6%) 19. Nuts, almonds, blanched - Fiber 9.9 g of Fiber per 100g (40% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.9 g(40%) 590(30%) 18.67(14%) 52.52(81%) 21.4(38%) Typical Serving Amount : 1 cup whole kernels (or 145g): 14.36 g(57%) 855.5 kcal(43%) 27.07 g(21%) 76.15 g(117%) 31.03 g(55%) Other Serving Size : 1 tbsp (or 9.1g): 0.9 g(4%) 53.69 kcal(3%) 1.7 g(1%) 4.78 g(7%) 1.95 g(3%) Other Serving Size : 1 oz (or 28.35g): 2.81 g(11%) 167.27 kcal(8%) 5.29 g(4%) 14.89 g(23%) 6.07 g(11%) 20. Nuts, hazelnuts or filberts - Fiber 9.7 g of Fiber per 100g (39% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.7 g(39%) 628(31%) 16.7(13%) 60.75(93%) 14.95(27%) Typical Serving Amount : 1 cup, chopped (or 115g): 11.16 g(45%) 722.2 kcal(36%) 19.21 g(15%) 69.86 g(107%) 17.19 g(31%) Other Serving Size : 1 cup, ground (or 75g): 7.28 g(29%) 471 kcal(24%) 12.53 g(10%) 45.56 g(70%) 11.21 g(20%) Other Serving Size : 1 cup, whole (or 135g): 13.1 g(52%) 847.8 kcal(42%) 22.55 g(17%) 82.01 g(126%) 20.18 g(36%) Other Serving Size : 1 oz (21 whole kernels) (or 28.35g): 2.75 g(11%) 178.04 kcal(9%) 4.73 g(4%) 17.22 g(26%) 4.24 g(8%) Other Serving Size : 10 nuts (or 14g): 1.36 g(5%) 87.92 kcal(4%) 2.34 g(2%) 8.51 g(13%) 2.09 g(4%) 21. Nuts, pecans - Fiber 9.6 g of Fiber per 100g (38% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.6 g(38%) 691(35%) 13.86(11%) 71.97(111%) 9.17(16%) Typical Serving Amount : 1 cup, chopped (or 109g): 10.46 g(42%) 753.19 kcal(38%) 15.11 g(12%) 78.45 g(121%) 10 g(18%) Other Serving Size : 1 cup, halves (or 99g): 9.5 g(38%) 684.09 kcal(34%) 13.72 g(11%) 71.25 g(110%) 9.08 g(16%) Other Serving Size : 1 oz (19 halves) (or 28.35g): 2.72 g(11%) 195.9 kcal(10%) 3.93 g(3%) 20.4 g(31%) 2.6 g(5%) 22. Nuts, pecans, oil roasted, without salt added - Fiber 9.5 g of Fiber per 100g (38% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.5 g(38%) 715(36%) 13.01(10%) 75.23(116%) 9.2(16%) Typical Serving Amount : 1 cup (or 110g): 10.45 g(42%) 786.5 kcal(39%) 14.31 g(11%) 82.75 g(127%) 10.12 g(18%) Other Serving Size : 1 oz (15 halves) (or 28.35g): 2.69 g(11%) 202.7 kcal(10%) 3.69 g(3%) 21.33 g(33%) 2.61 g(5%) 23. Nuts, pecans, oil roasted, with salt added - Fiber 9.5 g of Fiber per 100g (38% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.5 g(38%) 715(36%) 13.01(10%) 75.23(116%) 9.2(16%) Typical Serving Amount : 1 cup (or 110g): 10.45 g(42%) 786.5 kcal(39%) 14.31 g(11%) 82.75 g(127%) 10.12 g(18%) Other Serving Size : 1 oz (15 halves) (or 28.35g): 2.69 g(11%) 202.7 kcal(10%) 3.69 g(3%) 21.33 g(33%) 2.61 g(5%) 24. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Fiber 9.3 g of Fiber per 100g (37% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.3 g(37%) 595(30%) 21.19(16%) 53.76(83%) 17(30%) Typical Serving Amount : 1 tbsp (or 15g): 1.4 g(6%) 89.25 kcal(4%) 3.18 g(2%) 8.06 g(12%) 2.55 g(5%) Other Serving Size : 1 oz (or 28.35g): 2.64 g(11%) 168.68 kcal(8%) 6.01 g(5%) 15.24 g(23%) 4.82 g(9%) 25. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Fiber 9.3 g of Fiber per 100g (37% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.3 g(37%) 607(30%) 17.89(14%) 56.44(87%) 17.95(32%) Typical Serving Amount : 1 tbsp (or 14g): 1.3 g(5%) 84.98 kcal(4%) 2.5 g(2%) 7.9 g(12%) 2.51 g(4%) Other Serving Size : 1 oz (or 28.35g): 2.64 g(11%) 172.08 kcal(9%) 5.07 g(4%) 16 g(25%) 5.09 g(9%) 26. Seeds, sesame butter, tahini, from raw and stone ground kernels - Fiber 9.3 g of Fiber per 100g (37% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9.3 g(37%) 570(29%) 26.19(20%) 48(74%) 17.81(32%) Typical Serving Amount : 1 tbsp (or 15g): 1.4 g(6%) 85.5 kcal(4%) 3.93 g(3%) 7.2 g(11%) 2.67 g(5%) Other Serving Size : 1 oz (or 28.35g): 2.64 g(11%) 161.6 kcal(8%) 7.42 g(6%) 13.61 g(21%) 5.05 g(9%) 27. Nuts, coconut meat, raw - Fiber 9 g of Fiber per 100g (36% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 9 g(36%) 354(18%) 15.23(12%) 33.49(52%) 3.33(6%) Typical Serving Amount : 1 cup, shredded (or 80g): 7.2 g(29%) 283.2 kcal(14%) 12.18 g(9%) 26.79 g(41%) 2.66 g(5%) Other Serving Size : 1 medium (or 397g): 35.73 g(143%) 1405.38 kcal(70%) 60.46 g(47%) 132.96 g(205%) 13.22 g(24%) Other Serving Size : 1 piece (2 x 2 x 1/2) (or 45g): 4.05 g(16%) 159.3 kcal(8%) 6.85 g(5%) 15.07 g(23%) 1.5 g(3%) 28. Nuts, macadamia nuts, raw - Fiber 8.6 g of Fiber per 100g (34% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 8.6 g(34%) 718(36%) 13.82(11%) 75.77(117%) 7.91(14%) Typical Serving Amount : 1 cup, whole or halves (or 134g): 11.52 g(46%) 962.12 kcal(48%) 18.52 g(14%) 101.53 g(156%) 10.6 g(19%) Other Serving Size : 1 oz (10-12 kernels) (or 28.35g): 2.44 g(10%) 203.55 kcal(10%) 3.92 g(3%) 21.48 g(33%) 2.24 g(4%) 29. Nuts, chestnuts, european, raw, unpeeled - Fiber 8.1 g of Fiber per 100g (32% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 8.1 g(32%) 213(11%) 45.54(35%) 2.26(3%) 2.42(4%) Typical Serving Amount : 1 cup (or 145g): 11.75 g(47%) 308.85 kcal(15%) 66.03 g(51%) 3.28 g(5%) 3.51 g(6%) Other Serving Size : 1 oz (or 28.35g): 2.3 g(9%) 60.39 kcal(3%) 12.91 g(10%) 0.64 g(1%) 0.69 g(1%) 30. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Fiber 7.1 g of Fiber per 100g (28% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 7.1 g(28%) 607(30%) 25(19%) 50(77%) 17.86(32%) Typical Serving Amount : 1 oz (or 28.35g): 2.01 g(8%) 172.08 kcal(9%) 7.09 g(5%) 14.18 g(22%) 5.06 g(9%) 31. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Fiber 7 g of Fiber per 100g (28% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 7 g(28%) 607(30%) 21.05(16%) 53.95(83%) 20.04(36%) Typical Serving Amount : 1 cup (or 134g): 9.38 g(38%) 813.38 kcal(41%) 28.21 g(22%) 72.29 g(111%) 26.85 g(48%) Other Serving Size : 1 oz (or 28.35g): 1.98 g(8%) 172.08 kcal(9%) 5.97 g(5%) 15.29 g(24%) 5.68 g(10%) 32. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Fiber 7 g of Fiber per 100g (28% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 7 g(28%) 607(30%) 21.05(16%) 53.95(83%) 20.04(36%) Typical Serving Amount : 1 cup (or 134g): 9.38 g(38%) 813.38 kcal(41%) 28.21 g(22%) 72.29 g(111%) 26.85 g(48%) Other Serving Size : 1 oz (or 28.35g): 1.98 g(8%) 172.08 kcal(9%) 5.97 g(5%) 15.29 g(24%) 5.68 g(10%) Other Serving Size : 10 nuts, assorted (or 14g): 0.98 g(4%) 84.98 kcal(4%) 2.95 g(2%) 7.55 g(12%) 2.81 g(5%) 33. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Fiber 7 g of Fiber per 100g (28% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 7 g(28%) 607(30%) 21.05(16%) 53.95(83%) 20.04(36%) Typical Serving Amount : 1 oz (or 28.35g): 1.98 g(8%) 172.08 kcal(9%) 5.97 g(5%) 15.29 g(24%) 5.68 g(10%) 34. Nuts, walnuts, english - Fiber 6.7 g of Fiber per 100g (27% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6.7 g(27%) 654(33%) 13.71(11%) 65.21(100%) 15.23(27%) Typical Serving Amount : 1 cup, chopped (or 117g): 7.84 g(31%) 765.18 kcal(38%) 16.04 g(12%) 76.3 g(117%) 17.82 g(32%) Other Serving Size : 1 cup, ground (or 80g): 5.36 g(21%) 523.2 kcal(26%) 10.97 g(8%) 52.17 g(80%) 12.18 g(22%) Other Serving Size : 1 cup, in shell, edible yield (7 nuts) (or 28g): 1.88 g(8%) 183.12 kcal(9%) 3.84 g(3%) 18.26 g(28%) 4.26 g(8%) Other Serving Size : 1 cup shelled (50 halves) (or 100g): 6.7 g(27%) 654 kcal(33%) 13.71 g(11%) 65.21 g(100%) 15.23 g(27%) Other Serving Size : 1 cup pieces or chips (or 120g): 8.04 g(32%) 784.8 kcal(39%) 16.45 g(13%) 78.25 g(120%) 18.28 g(33%) Other Serving Size : 1 oz (14 halves) (or 28.35g): 1.9 g(8%) 185.41 kcal(9%) 3.89 g(3%) 18.49 g(28%) 4.32 g(8%) 35. Seeds, pumpkin and squash seed kernels, roasted, without salt - Fiber 6.5 g of Fiber per 100g (26% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6.5 g(26%) 574(29%) 14.71(11%) 49.05(75%) 29.84(53%) Typical Serving Amount : 1 cup (or 118g): 7.67 g(31%) 677.32 kcal(34%) 17.36 g(13%) 57.88 g(89%) 35.21 g(63%) Other Serving Size : 1 oz (or 28.35g): 1.84 g(7%) 162.73 kcal(8%) 4.17 g(3%) 13.91 g(21%) 8.46 g(15%) 36. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Fiber 6.5 g of Fiber per 100g (26% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6.5 g(26%) 574(29%) 14.71(11%) 49.05(75%) 29.84(53%) Typical Serving Amount : 1 cup (or 118g): 7.67 g(31%) 677.32 kcal(34%) 17.36 g(13%) 57.88 g(89%) 35.21 g(63%) Other Serving Size : 1 oz (or 28.35g): 1.84 g(7%) 162.73 kcal(8%) 4.17 g(3%) 13.91 g(21%) 8.46 g(15%) 37. Seeds, breadfruit seeds, roasted - Fiber 6 g of Fiber per 100g (24% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6 g(24%) 207(10%) 40.1(31%) 2.7(4%) 6.2(11%) Typical Serving Amount : 1 oz (or 28.35g): 1.7 g(7%) 58.68 kcal(3%) 11.37 g(9%) 0.77 g(1%) 1.76 g(3%) 38. Seeds, sunflower seed butter, without salt - Fiber 5.7 g of Fiber per 100g (23% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.7 g(23%) 617(31%) 23.32(18%) 55.2(85%) 17.28(31%) Typical Serving Amount : 1 tbsp (or 16g): 0.91 g(4%) 98.72 kcal(5%) 3.73 g(3%) 8.83 g(14%) 2.76 g(5%) Other Serving Size : 1 oz (or 28.35g): 1.62 g(6%) 174.92 kcal(9%) 6.61 g(5%) 15.65 g(24%) 4.9 g(9%) 39. Seeds, sunflower seed butter, with salt added - Fiber 5.7 g of Fiber per 100g (23% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.7 g(23%) 617(31%) 23.32(18%) 55.2(85%) 17.28(31%) Typical Serving Amount : 1 tbsp (or 16g): 0.91 g(4%) 98.72 kcal(5%) 3.73 g(3%) 8.83 g(14%) 2.76 g(5%) Other Serving Size : 1 oz (or 28.35g): 1.62 g(6%) 174.92 kcal(9%) 6.61 g(5%) 15.65 g(24%) 4.9 g(9%) 40. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Fiber 5.5 g of Fiber per 100g (22% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.5 g(22%) 615(31%) 22.27(17%) 56.17(86%) 15.52(28%) Typical Serving Amount : 1 cup (or 144g): 7.92 g(32%) 885.6 kcal(44%) 32.07 g(25%) 80.88 g(124%) 22.35 g(40%) Other Serving Size : 1 oz (or 28.35g): 1.56 g(6%) 174.35 kcal(9%) 6.31 g(5%) 15.92 g(24%) 4.4 g(8%) 41. Seeds, cottonseed kernels, roasted (glandless) - Fiber 5.5 g of Fiber per 100g (22% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.5 g(22%) 506(25%) 21.9(17%) 36.29(56%) 32.59(58%) Typical Serving Amount : 1 cup (or 149g): 8.2 g(33%) 753.94 kcal(38%) 32.63 g(25%) 54.07 g(83%) 48.56 g(87%) Other Serving Size : 1 tbsp (or 10g): 0.55 g(2%) 50.6 kcal(3%) 2.19 g(2%) 3.63 g(6%) 3.26 g(6%) 42. Seeds, sesame butter, paste - Fiber 5.5 g of Fiber per 100g (22% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.5 g(22%) 586(29%) 24.05(19%) 50.87(78%) 18.08(32%) Typical Serving Amount : 1 tbsp (or 16g): 0.88 g(4%) 93.76 kcal(5%) 3.85 g(3%) 8.14 g(13%) 2.89 g(5%) 43. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Fiber 5.5 g of Fiber per 100g (22% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.5 g(22%) 615(31%) 22.27(17%) 56.17(86%) 15.52(28%) Typical Serving Amount : 1 cup (or 144g): 7.92 g(32%) 885.6 kcal(44%) 32.07 g(25%) 80.88 g(124%) 22.35 g(40%) Other Serving Size : 1 oz (or 28.35g): 1.56 g(6%) 174.35 kcal(9%) 6.31 g(5%) 15.92 g(24%) 4.4 g(8%) 44. Seeds, breadfruit seeds, raw - Fiber 5.2 g of Fiber per 100g (21% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.2 g(21%) 191(10%) 29.24(22%) 5.59(9%) 7.4(13%) Typical Serving Amount : 1 oz (or 28.35g): 1.47 g(6%) 54.15 kcal(3%) 8.29 g(6%) 1.58 g(2%) 2.1 g(4%) 45. Seeds, sunflower seed flour, partially defatted - Fiber 5.2 g of Fiber per 100g (21% RDA) Nutritional Value = 17 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.2 g(21%) 326(16%) 35.83(28%) 1.61(2%) 48.06(86%) Typical Serving Amount : 1 cup (or 64g): 3.33 g(13%) 208.64 kcal(10%) 22.93 g(18%) 1.03 g(2%) 30.76 g(55%) Other Serving Size : 1 tbsp (or 4g): 0.21 g(1%) 13.04 kcal(1%) 1.43 g(1%) 0.06 g(0%) 1.92 g(3%) 46. Nuts, formulated, wheat-based, unflavored, with salt added - Fiber 5.2 g of Fiber per 100g (21% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.2 g(21%) 622(31%) 23.68(18%) 57.7(89%) 13.82(25%) Typical Serving Amount : 1 oz (or 28.35g): 1.47 g(6%) 176.34 kcal(9%) 6.71 g(5%) 16.36 g(25%) 3.92 g(7%) 47. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Fiber 5.2 g of Fiber per 100g (21% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.2 g(21%) 647(32%) 20.79(16%) 62.3(96%) 13.11(23%) Typical Serving Amount : 1 oz (or 28.35g): 1.47 g(6%) 183.42 kcal(9%) 5.89 g(5%) 17.66 g(27%) 3.72 g(7%) 48. Nuts, chestnuts, european, roasted - Fiber 5.1 g of Fiber per 100g (20% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.1 g(20%) 245(12%) 52.96(41%) 2.2(3%) 3.17(6%) Typical Serving Amount : 1 cup (or 143g): 7.29 g(29%) 350.35 kcal(18%) 75.73 g(58%) 3.15 g(5%) 4.53 g(8%) Other Serving Size : 1 oz (or 28.35g): 1.45 g(6%) 69.46 kcal(3%) 15.01 g(12%) 0.62 g(1%) 0.9 g(2%) Other Serving Size : 10 kernels (or 84g): 4.28 g(17%) 205.8 kcal(10%) 44.49 g(34%) 1.85 g(3%) 2.66 g(5%) 49. Seeds, breadfruit seeds, boiled - Fiber 4.8 g of Fiber per 100g (19% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 4.8 g(19%) 168(8%) 32(25%) 2.3(4%) 5.3(9%) Typical Serving Amount : 1 oz (or 28.35g): 1.36 g(5%) 47.63 kcal(2%) 9.07 g(7%) 0.65 g(1%) 1.5 g(3%) 50. Nuts, almond paste - Fiber 4.8 g of Fiber per 100g (19% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 4.8 g(19%) 458(23%) 47.81(37%) 27.74(43%) 9(16%) Typical Serving Amount : 1 cup, firmly packed (or 227g): 10.9 g(44%) 1039.66 kcal(52%) 108.53 g(83%) 62.97 g(97%) 20.43 g(36%) Other Serving Size : 1 oz (or 28.35g): 1.36 g(5%) 129.84 kcal(6%) 13.55 g(10%) 7.86 g(12%) 2.55 g(5%) 51. Seeds, sesame butter, tahini, type of kernels unspecified - Fiber 4.7 g of Fiber per 100g (19% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 4.7 g(19%) 592(30%) 21.5(17%) 53.01(82%) 17.4(31%) Typical Serving Amount : 1 tbsp (or 15g): 0.71 g(3%) 88.8 kcal(4%) 3.23 g(2%) 7.95 g(12%) 2.61 g(5%) 52. Nuts, cashew nuts, oil roasted, without salt added - Fiber 3.3 g of Fiber per 100g (13% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.3 g(13%) 580(29%) 29.87(23%) 47.77(73%) 16.84(30%) Typical Serving Amount : 1 cup, whole (or 129g): 4.26 g(17%) 748.2 kcal(37%) 38.53 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 cup, halves and pieces (or 129g): 4.26 g(17%) 748.2 kcal(37%) 38.53 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 oz (18 kernels) (or 28.35g): 0.94 g(4%) 164.43 kcal(8%) 8.47 g(7%) 13.54 g(21%) 4.77 g(9%) 53. Nuts, cashew nuts, raw - Fiber 3.3 g of Fiber per 100g (13% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.3 g(13%) 553(28%) 30.19(23%) 43.85(67%) 18.22(33%) Typical Serving Amount : 1 oz (or 28.35g): 0.94 g(4%) 156.78 kcal(8%) 8.56 g(7%) 12.43 g(19%) 5.17 g(9%) 54. Nuts, cashew nuts, oil roasted, with salt added - Fiber 3.3 g of Fiber per 100g (13% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.3 g(13%) 581(29%) 30.16(23%) 47.77(73%) 16.84(30%) Typical Serving Amount : 1 cup, whole (or 129g): 4.26 g(17%) 749.49 kcal(37%) 38.91 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 cup, halves and pieces (or 129g): 4.26 g(17%) 749.49 kcal(37%) 38.91 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 oz (18 kernels) (or 28.35g): 0.94 g(4%) 164.71 kcal(8%) 8.55 g(7%) 13.54 g(21%) 4.77 g(9%) 55. Seeds, cottonseed flour, partially defatted (glandless) - Fiber 3 g of Fiber per 100g (12% RDA) Nutritional Value = 18 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3 g(12%) 359(18%) 40.54(31%) 6.2(10%) 40.96(73%) Typical Serving Amount : 1 cup (or 94g): 2.82 g(11%) 337.46 kcal(17%) 38.11 g(29%) 5.83 g(9%) 38.5 g(69%) Other Serving Size : 1 tbsp (or 5g): 0.15 g(1%) 17.95 kcal(1%) 2.03 g(2%) 0.31 g(0%) 2.05 g(4%) 56. Nuts, coconut cream, raw (liquid expressed from grated meat) - Fiber 2.2 g of Fiber per 100g (9% RDA) Nutritional Value = 13 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2.2 g(9%) 330(17%) 6.65(5%) 34.68(53%) 3.63(6%) Typical Serving Amount : 1 cup (or 240g): 5.28 g(21%) 792 kcal(40%) 15.96 g(12%) 83.23 g(128%) 8.71 g(16%) Other Serving Size : 1 tbsp (or 15g): 0.33 g(1%) 49.5 kcal(2%) 1 g(1%) 5.2 g(8%) 0.54 g(1%) 57. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Fiber 2.2 g of Fiber per 100g (9% RDA) Nutritional Value = 13 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2.2 g(9%) 230(12%) 5.54(4%) 23.84(37%) 2.29(4%) Typical Serving Amount : 1 cup (or 240g): 5.28 g(21%) 552 kcal(28%) 13.3 g(10%) 57.22 g(88%) 5.5 g(10%) Other Serving Size : 1 tbsp (or 15g): 0.33 g(1%) 34.5 kcal(2%) 0.83 g(1%) 3.58 g(6%) 0.34 g(1%) 58. Nuts, cashew butter, plain, without salt added - Fiber 2 g of Fiber per 100g (8% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2 g(8%) 587(29%) 27.57(21%) 49.41(76%) 17.56(31%) Typical Serving Amount : 1 tbsp (or 16g): 0.32 g(1%) 93.92 kcal(5%) 4.41 g(3%) 7.91 g(12%) 2.81 g(5%) Other Serving Size : 1 oz (or 28.35g): 0.57 g(2%) 166.41 kcal(8%) 7.82 g(6%) 14.01 g(22%) 4.98 g(9%) 59. Nuts, cashew butter, plain, with salt added - Fiber 2 g of Fiber per 100g (8% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2 g(8%) 587(29%) 27.57(21%) 49.41(76%) 17.56(31%) Typical Serving Amount : 1 tbsp (or 16g): 0.32 g(1%) 93.92 kcal(5%) 4.41 g(3%) 7.91 g(12%) 2.81 g(5%) Other Serving Size : 1 oz (or 28.35g): 0.57 g(2%) 166.41 kcal(8%) 7.82 g(6%) 14.01 g(22%) 4.98 g(9%) 60. Nuts, coconut water (liquid from coconuts) - Fiber 1.1 g of Fiber per 100g (4% RDA) Nutritional Value = 17 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.1 g(4%) 19(1%) 3.71(3%) 0.2(0%) 0.72(1%) Typical Serving Amount : 1 cup (or 240g): 2.64 g(11%) 45.6 kcal(2%) 8.9 g(7%) 0.48 g(1%) 1.73 g(3%) Other Serving Size : 1 tbsp (or 15g): 0.17 g(1%) 2.85 kcal(0%) 0.56 g(0%) 0.03 g(0%) 0.11 g(0%) Other Serving Size : 1 coconut yields (or 206g): 2.27 g(9%) 39.14 kcal(2%) 7.64 g(6%) 0.41 g(1%) 1.48 g(3%)

fiber and Nutritional Values - Top 221 Foods Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito