Welcome to the list of the top 64 nuts and seeds highest in fiber content. Where the amount of fiber ranges from 27.30 g to 1.10 g per 100g. The top nuts and seed is Seeds, flaxseed with the highest fiber content, which in 100g contains 27.30 g of fiber.

The total recommended daily allowance or RDA for fiber is 25 g. For the 100g serving of Seeds, flaxseed, which contains 27.30 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 16.00 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 Energy, Protein, Total 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 Energy is 534.00 kcal (27% RDA), the amount of Protein is 18.29 g (33% RDA), the amount of Total 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 Energy, Protein, Total 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.

fiber and nutrition facts in nuts and seeds per 100g



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 27.30g (109%RDA)
2. Seeds, pumpkin and squash seeds, whole, roasted, without salt 18.40g (74%RDA)
3. Seeds, pumpkin and squash seeds, whole, roasted, with salt added 18.40g (74%RDA)
4. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 16.90g (68%RDA)
5. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 16.90g (68%RDA)
6. Seeds, sesame seeds, whole, roasted and toasted 14.00g (56%RDA)
7. Nuts, almonds, honey roasted, unblanched 13.70g (55%RDA)
8. Nuts, almonds 12.50g (50%RDA)
9. Seeds, sunflower seed kernels, toasted, without salt 11.50g (46%RDA)
10. Seeds, sunflower seed kernels, toasted, with salt added 11.50g (46%RDA)
11. Nuts, hazelnuts or filberts, blanched 11.00g (44%RDA)
12. Nuts, almonds, oil roasted, with salt added, smoke flavor 10.70g (43%RDA)
13. Nuts, pistachio nuts, raw 10.60g (42%RDA)
14. Seeds, sunflower seed kernels, oil roasted, without salt 10.60g (42%RDA)
15. Seeds, sunflower seed kernels, oil roasted, with salt added 10.60g (42%RDA)
16. Nuts, almonds, oil roasted, without salt added 10.50g (42%RDA)
17. Nuts, almonds, oil roasted, lightly salted 10.50g (42%RDA)
18. Nuts, almonds, oil roasted, with salt added 10.50g (42%RDA)
19. Nuts, almond butter, plain, without salt added 10.30g (41%RDA)
20. Nuts, almond butter, plain, with salt added 10.30g (41%RDA)

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, sesame seed kernels, toasted, with salt added (decorticated) which contains 21.63 g in 1.000 cup (or 128.00 g). The percentage of the recommended daily value for this serving is 87 %. For this serving the Energy content is 725.76 kcal (36% RDA), the Protein content is 21.71 g (39% RDA), the Total Fat content is 61.44 g (95% RDA) and the Carbohydrate content is 33.33 g (26% RDA).

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

The list below gives the total fiber content in the top 64 items from the general description 'nuts and seeds' each of which show the fiber amount as well as Energy, Protein, Total 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.

nuts and seeds fiber per 100g

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 10.60 g per 100g.

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 fiber rich foods.


List of Nuts and seeds High in fiber Content per 100g

1. Seeds, flaxseed - Fiber
27.30 g of Fiber per 100g (109% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27.30 g(109%) 534.00(27%)28.88(22%)42.16(65%)18.29(33%)
Typical Serving Amount : 1.000 tbsp, whole (or 10.30g):
2.81 g(11%)55 kcal(3%)2.97 g(2%)4.34 g(7%)1.88 g(3%)
Other Serving Size : 1.000 cup, whole (or 168.00g):
45.86 g(183%)897.12 kcal(45%)48.52 g(37%)70.83 g(109%)30.73 g(55%)
Other Serving Size : 1.000 tbsp, ground (or 7.00g):
1.91 g(8%)37.38 kcal(2%)2.02 g(2%)2.95 g(5%)1.28 g(2%)
Other Serving Size : 1.000 tsp, whole (or 3.40g):
0.93 g(4%)18.16 kcal(1%)0.98 g(1%)1.43 g(2%)0.62 g(1%)
Other Serving Size : 1.000 tsp, ground (or 2.50g):
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
18.40 g of Fiber per 100g (74% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.40 g(74%) 446.00(22%)53.75(41%)19.40(30%)18.55(33%)
Typical Serving Amount : 1.000 cup (or 64.00g):
11.78 g(47%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1.000 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
18.40 g of Fiber per 100g (74% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.40 g(74%) 446.00(22%)53.75(41%)19.40(30%)18.55(33%)
Typical Serving Amount : 1.000 cup (or 64.00g):
11.78 g(47%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1.000 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
16.90 g of Fiber per 100g (68% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.90 g(68%) 567.00(28%)26.04(20%)48.00(74%)16.96(30%)
Typical Serving Amount : 1.000 cup (or 128.00g):
21.63 g(87%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1.000 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
16.90 g of Fiber per 100g (68% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
16.90 g(68%) 567.00(28%)26.04(20%)48.00(74%)16.96(30%)
Typical Serving Amount : 1.000 cup (or 128.00g):
21.63 g(87%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1.000 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
14.00 g of Fiber per 100g (56% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.00 g(56%) 565.00(28%)25.74(20%)48.00(74%)16.96(30%)
Typical Serving Amount : 1.000 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
13.70 g of Fiber per 100g (55% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
13.70 g(55%) 594.00(30%)27.90(21%)49.90(77%)18.17(32%)
Typical Serving Amount : 1.000 cup whole kernels (or 144.00g):
19.73 g(79%)855.36 kcal(43%)40.18 g(31%)71.86 g(111%)26.16 g(47%)
Other Serving Size : 1.000 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
12.50 g of Fiber per 100g (50% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.50 g(50%) 579.00(29%)21.55(17%)49.93(77%)21.15(38%)
Typical Serving Amount : 1.000 cup, whole (or 143.00g):
17.88 g(72%)827.97 kcal(41%)30.82 g(24%)71.4 g(110%)30.24 g(54%)
Other Serving Size : 1.000 cup, sliced (or 92.00g):
11.5 g(46%)532.68 kcal(27%)19.83 g(15%)45.94 g(71%)19.46 g(35%)
Other Serving Size : 1.000 cup, slivered (or 108.00g):
13.5 g(54%)625.32 kcal(31%)23.27 g(18%)53.92 g(83%)22.84 g(41%)
Other Serving Size : 1.000 cup, ground (or 95.00g):
11.88 g(48%)550.05 kcal(28%)20.47 g(16%)47.43 g(73%)20.09 g(36%)
Other Serving Size : 1.000 oz (23 whole kernels) (or 28.35g):
3.54 g(14%)164.15 kcal(8%)6.11 g(5%)14.16 g(22%)6 g(11%)
Other Serving Size : 1.000 almond (or 1.20g):
0.15 g(1%)6.95 kcal(0%)0.26 g(0%)0.6 g(1%)0.25 g(0%)
9. Seeds, sunflower seed kernels, toasted, without salt - Fiber
11.50 g of Fiber per 100g (46% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.50 g(46%) 619.00(31%)20.59(16%)56.80(87%)17.21(31%)
Typical Serving Amount : 1.000 cup (or 134.00g):
15.41 g(62%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1.000 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
11.50 g of Fiber per 100g (46% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.50 g(46%) 619.00(31%)20.59(16%)56.80(87%)17.21(31%)
Typical Serving Amount : 1.000 cup (or 134.00g):
15.41 g(62%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1.000 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
11.00 g of Fiber per 100g (44% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.00 g(44%) 629.00(31%)17.00(13%)61.15(94%)13.70(24%)
Typical Serving Amount : 1.000 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. Nuts, almonds, oil roasted, with salt added, smoke flavor - Fiber
10.70 g of Fiber per 100g (43% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.70 g(43%) 607.00(30%)17.86(14%)55.89(86%)21.43(38%)
Typical Serving Amount : 1.000 oz (28 almonds) (or 28.00g):
3 g(12%)169.96 kcal(8%)5 g(4%)15.65 g(24%)6 g(11%)
13. Nuts, pistachio nuts, raw - Fiber
10.60 g of Fiber per 100g (42% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.60 g(42%) 560.00(28%)27.17(21%)45.32(70%)20.16(36%)
Typical Serving Amount : 1.000 cup (or 123.00g):
13.04 g(52%)688.8 kcal(34%)33.42 g(26%)55.74 g(86%)24.8 g(44%)
Other Serving Size : 1.000 oz (49 kernels) (or 28.35g):
3.01 g(12%)158.76 kcal(8%)7.7 g(6%)12.85 g(20%)5.72 g(10%)
Other Serving Size : 1.000 kernel (or 0.70g):
0.07 g(0%)3.92 kcal(0%)0.19 g(0%)0.32 g(0%)0.14 g(0%)
14. Seeds, sunflower seed kernels, oil roasted, without salt - Fiber
10.60 g of Fiber per 100g (42% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.60 g(42%) 592.00(30%)22.89(18%)51.30(79%)20.06(36%)
Typical Serving Amount : 1.000 cup (or 135.00g):
14.31 g(57%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1.000 oz (or 28.35g):
3.01 g(12%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
15. Seeds, sunflower seed kernels, oil roasted, with salt added - Fiber
10.60 g of Fiber per 100g (42% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.60 g(42%) 592.00(30%)22.89(18%)51.30(79%)20.06(36%)
Typical Serving Amount : 1.000 cup (or 135.00g):
14.31 g(57%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1.000 oz (or 28.35g):
3.01 g(12%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
16. Nuts, almonds, oil roasted, without salt added - Fiber
10.50 g of Fiber per 100g (42% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.50 g(42%) 607.00(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 157.00g):
16.49 g(66%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1.000 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%)
17. Nuts, almonds, oil roasted, lightly salted - Fiber
10.50 g of Fiber per 100g (42% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.50 g(42%) 607.00(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 157.00g):
16.49 g(66%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1.000 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%)
18. Nuts, almonds, oil roasted, with salt added - Fiber
10.50 g of Fiber per 100g (42% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.50 g(42%) 607.00(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 157.00g):
16.49 g(66%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1.000 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%)
19. Nuts, almond butter, plain, without salt added - Fiber
10.30 g of Fiber per 100g (41% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.30 g(41%) 614.00(31%)18.82(14%)55.50(85%)20.96(37%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
1.65 g(7%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
Other Serving Size : 1.000 cup (or 250.00g):
25.75 g(103%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
20. Nuts, almond butter, plain, with salt added - Fiber
10.30 g of Fiber per 100g (41% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.30 g(41%) 614.00(31%)18.82(14%)55.50(85%)20.96(37%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
1.65 g(7%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
Other Serving Size : 1.000 cup (or 250.00g):
25.75 g(103%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
21. Nuts, almonds, blanched - Fiber
9.90 g of Fiber per 100g (40% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.90 g(40%) 590.00(30%)18.67(14%)52.52(81%)21.40(38%)
Typical Serving Amount : 1.000 cup whole kernels (or 145.00g):
14.36 g(57%)855.5 kcal(43%)27.07 g(21%)76.15 g(117%)31.03 g(55%)
Other Serving Size : 1.000 tbsp (or 9.10g):
0.9 g(4%)53.69 kcal(3%)1.7 g(1%)4.78 g(7%)1.95 g(3%)
Other Serving Size : 1.000 oz (or 28.35g):
2.81 g(11%)167.27 kcal(8%)5.29 g(4%)14.89 g(23%)6.07 g(11%)
22. Nuts, hazelnuts or filberts - Fiber
9.70 g of Fiber per 100g (39% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.70 g(39%) 628.00(31%)16.70(13%)60.75(93%)14.95(27%)
Typical Serving Amount : 1.000 cup, chopped (or 115.00g):
11.16 g(45%)722.2 kcal(36%)19.21 g(15%)69.86 g(107%)17.19 g(31%)
Other Serving Size : 1.000 cup, ground (or 75.00g):
7.28 g(29%)471 kcal(24%)12.53 g(10%)45.56 g(70%)11.21 g(20%)
Other Serving Size : 1.000 cup, whole (or 135.00g):
13.1 g(52%)847.8 kcal(42%)22.55 g(17%)82.01 g(126%)20.18 g(36%)
Other Serving Size : 1.000 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 : 10.000 nuts (or 14.00g):
1.36 g(5%)87.92 kcal(4%)2.34 g(2%)8.51 g(13%)2.09 g(4%)
23. Nuts, pecans - Fiber
9.60 g of Fiber per 100g (38% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.60 g(38%) 691.00(35%)13.86(11%)71.97(111%)9.17(16%)
Typical Serving Amount : 1.000 cup, chopped (or 109.00g):
10.46 g(42%)753.19 kcal(38%)15.11 g(12%)78.45 g(121%)10 g(18%)
Other Serving Size : 1.000 cup, halves (or 99.00g):
9.5 g(38%)684.09 kcal(34%)13.72 g(11%)71.25 g(110%)9.08 g(16%)
Other Serving Size : 1.000 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%)
24. Nuts, pecans, oil roasted, with salt added - Fiber
9.50 g of Fiber per 100g (38% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.50 g(38%) 715.00(36%)13.01(10%)75.23(116%)9.20(16%)
Typical Serving Amount : 1.000 cup (or 110.00g):
10.45 g(42%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1.000 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%)
25. Nuts, pecans, oil roasted, without salt added - Fiber
9.50 g of Fiber per 100g (38% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.50 g(38%) 715.00(36%)13.01(10%)75.23(116%)9.20(16%)
Typical Serving Amount : 1.000 cup (or 110.00g):
10.45 g(42%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1.000 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%)
26. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Fiber
9.30 g of Fiber per 100g (37% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.30 g(37%) 607.00(30%)17.89(14%)56.44(87%)17.95(32%)
Typical Serving Amount : 1.000 tbsp (or 14.00g):
1.3 g(5%)84.98 kcal(4%)2.5 g(2%)7.9 g(12%)2.51 g(4%)
Other Serving Size : 1.000 oz (or 28.35g):
2.64 g(11%)172.08 kcal(9%)5.07 g(4%)16 g(25%)5.09 g(9%)
27. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Fiber
9.30 g of Fiber per 100g (37% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.30 g(37%) 595.00(30%)21.19(16%)53.76(83%)17.00(30%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
1.4 g(6%)89.25 kcal(4%)3.18 g(2%)8.06 g(12%)2.55 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
2.64 g(11%)168.68 kcal(8%)6.01 g(5%)15.24 g(23%)4.82 g(9%)
28. Seeds, sesame butter, tahini, from raw and stone ground kernels - Fiber
9.30 g of Fiber per 100g (37% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.30 g(37%) 570.00(29%)26.19(20%)48.00(74%)17.81(32%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
1.4 g(6%)85.5 kcal(4%)3.93 g(3%)7.2 g(11%)2.67 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
2.64 g(11%)161.6 kcal(8%)7.42 g(6%)13.61 g(21%)5.05 g(9%)
29. Nuts, coconut meat, raw - Fiber
9.00 g of Fiber per 100g (36% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.00 g(36%) 354.00(18%)15.23(12%)33.49(52%)3.33(6%)
Typical Serving Amount : 1.000 cup, shredded (or 80.00g):
7.2 g(29%)283.2 kcal(14%)12.18 g(9%)26.79 g(41%)2.66 g(5%)
Other Serving Size : 1.000 medium (or 397.00g):
35.73 g(143%)1405.38 kcal(70%)60.46 g(47%)132.96 g(205%)13.22 g(24%)
Other Serving Size : 1.000 piece (2" x 2" x 1/2") (or 45.00g):
4.05 g(16%)159.3 kcal(8%)6.85 g(5%)15.07 g(23%)1.5 g(3%)
30. Nuts, macadamia nuts, raw - Fiber
8.60 g of Fiber per 100g (34% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.60 g(34%) 718.00(36%)13.82(11%)75.77(117%)7.91(14%)
Typical Serving Amount : 1.000 cup, whole or halves (or 134.00g):
11.52 g(46%)962.12 kcal(48%)18.52 g(14%)101.53 g(156%)10.6 g(19%)
Other Serving Size : 1.000 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%)
31. Nuts, chestnuts, european, raw, unpeeled - Fiber
8.10 g of Fiber per 100g (32% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.10 g(32%) 213.00(11%)45.54(35%)2.26(3%)2.42(4%)
Typical Serving Amount : 1.000 cup (or 145.00g):
11.75 g(47%)308.85 kcal(15%)66.03 g(51%)3.28 g(5%)3.51 g(6%)
Other Serving Size : 1.000 oz (or 28.35g):
2.3 g(9%)60.39 kcal(3%)12.91 g(10%)0.64 g(1%)0.69 g(1%)
32. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Fiber
7.10 g of Fiber per 100g (28% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.10 g(28%) 607.00(30%)25.00(19%)50.00(77%)17.86(32%)
Typical Serving Amount : 1.000 oz (or 28.35g):
2.01 g(8%)172.08 kcal(9%)7.09 g(5%)14.18 g(22%)5.06 g(9%)
33. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Fiber
7.00 g of Fiber per 100g (28% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.00 g(28%) 607.00(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1.000 cup (or 134.00g):
9.38 g(38%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1.000 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, mixed nuts, oil roasted, with peanuts, with salt added - Fiber
7.00 g of Fiber per 100g (28% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.00 g(28%) 607.00(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1.000 cup (or 134.00g):
9.38 g(38%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1.000 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 : 10.000 nuts, assorted (or 14.00g):
0.98 g(4%)84.98 kcal(4%)2.95 g(2%)7.55 g(12%)2.81 g(5%)
35. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Fiber
7.00 g of Fiber per 100g (28% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.00 g(28%) 607.00(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.98 g(8%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
36. Nuts, walnuts, english - Fiber
6.70 g of Fiber per 100g (27% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.70 g(27%) 654.00(33%)13.71(11%)65.21(100%)15.23(27%)
Typical Serving Amount : 1.000 cup, chopped (or 117.00g):
7.84 g(31%)765.18 kcal(38%)16.04 g(12%)76.3 g(117%)17.82 g(32%)
Other Serving Size : 1.000 cup, ground (or 80.00g):
5.36 g(21%)523.2 kcal(26%)10.97 g(8%)52.17 g(80%)12.18 g(22%)
Other Serving Size : 1.000 cup, in shell, edible yield (7 nuts) (or 28.00g):
1.88 g(8%)183.12 kcal(9%)3.84 g(3%)18.26 g(28%)4.26 g(8%)
Other Serving Size : 1.000 cup shelled (50 halves) (or 100.00g):
6.7 g(27%)654 kcal(33%)13.71 g(11%)65.21 g(100%)15.23 g(27%)
Other Serving Size : 1.000 cup pieces or chips (or 120.00g):
8.04 g(32%)784.8 kcal(39%)16.45 g(13%)78.25 g(120%)18.28 g(33%)
Other Serving Size : 1.000 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%)
37. Seeds, pumpkin and squash seed kernels, roasted, without salt - Fiber
6.50 g of Fiber per 100g (26% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.50 g(26%) 574.00(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1.000 cup (or 118.00g):
7.67 g(31%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1.000 oz (or 28.35g):
1.84 g(7%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
38. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Fiber
6.50 g of Fiber per 100g (26% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.50 g(26%) 574.00(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1.000 cup (or 118.00g):
7.67 g(31%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1.000 oz (or 28.35g):
1.84 g(7%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
39. Seeds, breadfruit seeds, roasted - Fiber
6.00 g of Fiber per 100g (24% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.00 g(24%) 207.00(10%)40.10(31%)2.70(4%)6.20(11%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.7 g(7%)58.68 kcal(3%)11.37 g(9%)0.77 g(1%)1.76 g(3%)
40. Seeds, sunflower seed butter, with salt added - Fiber
5.70 g of Fiber per 100g (23% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.70 g(23%) 617.00(31%)23.32(18%)55.20(85%)17.28(31%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.91 g(4%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
1.62 g(6%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
41. Seeds, sunflower seed butter, without salt - Fiber
5.70 g of Fiber per 100g (23% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.70 g(23%) 617.00(31%)23.32(18%)55.20(85%)17.28(31%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.91 g(4%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
1.62 g(6%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
42. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Fiber
5.50 g of Fiber per 100g (22% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.50 g(22%) 615.00(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1.000 cup (or 144.00g):
7.92 g(32%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1.000 oz (or 28.35g):
1.56 g(6%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
43. Seeds, sesame butter, paste - Fiber
5.50 g of Fiber per 100g (22% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.50 g(22%) 586.00(29%)24.05(19%)50.87(78%)18.08(32%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.88 g(4%)93.76 kcal(5%)3.85 g(3%)8.14 g(13%)2.89 g(5%)
44. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Fiber
5.50 g of Fiber per 100g (22% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.50 g(22%) 615.00(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1.000 cup (or 144.00g):
7.92 g(32%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1.000 oz (or 28.35g):
1.56 g(6%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
45. Seeds, cottonseed kernels, roasted (glandless) - Fiber
5.50 g of Fiber per 100g (22% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.50 g(22%) 506.00(25%)21.90(17%)36.29(56%)32.59(58%)
Typical Serving Amount : 1.000 cup (or 149.00g):
8.2 g(33%)753.94 kcal(38%)32.63 g(25%)54.07 g(83%)48.56 g(87%)
Other Serving Size : 1.000 tbsp (or 10.00g):
0.55 g(2%)50.6 kcal(3%)2.19 g(2%)3.63 g(6%)3.26 g(6%)
46. Nuts, formulated, wheat-based, unflavored, with salt added - Fiber
5.20 g of Fiber per 100g (21% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.20 g(21%) 622.00(31%)23.68(18%)57.70(89%)13.82(25%)
Typical Serving Amount : 1.000 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
5.20 g of Fiber per 100g (21% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.20 g(21%) 647.00(32%)20.79(16%)62.30(96%)13.11(23%)
Typical Serving Amount : 1.000 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. Seeds, breadfruit seeds, raw - Fiber
5.20 g of Fiber per 100g (21% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.20 g(21%) 191.00(10%)29.24(22%)5.59(9%)7.40(13%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.47 g(6%)54.15 kcal(3%)8.29 g(6%)1.58 g(2%)2.1 g(4%)
49. Seeds, sunflower seed flour, partially defatted - Fiber
5.20 g of Fiber per 100g (21% RDA)
Nutritional Value = 17.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.20 g(21%) 326.00(16%)35.83(28%)1.61(2%)48.06(86%)
Typical Serving Amount : 1.000 cup (or 64.00g):
3.33 g(13%)208.64 kcal(10%)22.93 g(18%)1.03 g(2%)30.76 g(55%)
Other Serving Size : 1.000 tbsp (or 4.00g):
0.21 g(1%)13.04 kcal(1%)1.43 g(1%)0.06 g(0%)1.92 g(3%)
50. Nuts, chestnuts, european, roasted - Fiber
5.10 g of Fiber per 100g (20% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.10 g(20%) 245.00(12%)52.96(41%)2.20(3%)3.17(6%)
Typical Serving Amount : 1.000 cup (or 143.00g):
7.29 g(29%)350.35 kcal(18%)75.73 g(58%)3.15 g(5%)4.53 g(8%)
Other Serving Size : 1.000 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 : 10.000 kernels (or 84.00g):
4.28 g(17%)205.8 kcal(10%)44.49 g(34%)1.85 g(3%)2.66 g(5%)
51. Seeds, breadfruit seeds, boiled - Fiber
4.80 g of Fiber per 100g (19% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.80 g(19%) 168.00(8%)32.00(25%)2.30(4%)5.30(9%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.36 g(5%)47.63 kcal(2%)9.07 g(7%)0.65 g(1%)1.5 g(3%)
52. Nuts, almond paste - Fiber
4.80 g of Fiber per 100g (19% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.80 g(19%) 458.00(23%)47.81(37%)27.74(43%)9.00(16%)
Typical Serving Amount : 1.000 oz (or 28.35g):
1.36 g(5%)129.84 kcal(6%)13.55 g(10%)7.86 g(12%)2.55 g(5%)
Other Serving Size : 1.000 cup, firmly packed (or 227.00g):
10.9 g(44%)1039.66 kcal(52%)108.53 g(83%)62.97 g(97%)20.43 g(36%)
53. Seeds, sesame butter, tahini, type of kernels unspecified - Fiber
4.70 g of Fiber per 100g (19% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.70 g(19%) 592.00(30%)21.50(17%)53.01(82%)17.40(31%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
0.71 g(3%)88.8 kcal(4%)3.23 g(2%)7.95 g(12%)2.61 g(5%)
54. Seeds, hemp seed, hulled - Fiber
4.00 g of Fiber per 100g (16% RDA)
Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.00 g(16%) 553.00(28%)8.67(7%)48.75(75%)31.56(56%)
Typical Serving Amount : 3.000 tbsp (or 30.00g):
1.2 g(5%)165.9 kcal(8%)2.6 g(2%)14.63 g(23%)9.47 g(17%)
55. Nuts, walnuts, glazed - Fiber
3.60 g of Fiber per 100g (14% RDA)
Nutritional Value = 13.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.60 g(14%) 500.00(25%)47.59(37%)35.71(55%)8.28(15%)
Typical Serving Amount : 1.000 oz (or 28.00g):
1.01 g(4%)140 kcal(7%)13.33 g(10%)10 g(15%)2.32 g(4%)
56. Nuts, cashew nuts, oil roasted, without salt added - Fiber
3.30 g of Fiber per 100g (13% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.30 g(13%) 580.00(29%)29.87(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1.000 cup, whole (or 129.00g):
4.26 g(17%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 cup, halves and pieces (or 129.00g):
4.26 g(17%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 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%)
57. Nuts, cashew nuts, oil roasted, with salt added - Fiber
3.30 g of Fiber per 100g (13% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.30 g(13%) 581.00(29%)30.16(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1.000 cup, whole (or 129.00g):
4.26 g(17%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 cup, halves and pieces (or 129.00g):
4.26 g(17%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1.000 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%)
58. Nuts, cashew nuts, raw - Fiber
3.30 g of Fiber per 100g (13% RDA)
Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.30 g(13%) 553.00(28%)30.19(23%)43.85(67%)18.22(33%)
Typical Serving Amount : 1.000 oz (or 28.35g):
0.94 g(4%)156.78 kcal(8%)8.56 g(7%)12.43 g(19%)5.17 g(9%)
59. Nuts, cashew butter, plain, with salt added - Fiber
3.00 g of Fiber per 100g (12% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.00 g(12%) 609.00(30%)30.30(23%)53.03(82%)12.12(22%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.48 g(2%)97.44 kcal(5%)4.85 g(4%)8.48 g(13%)1.94 g(3%)
Other Serving Size : 1.000 oz (or 28.35g):
0.85 g(3%)172.65 kcal(9%)8.59 g(7%)15.03 g(23%)3.44 g(6%)
60. Seeds, cottonseed flour, partially defatted (glandless) - Fiber
3.00 g of Fiber per 100g (12% RDA)
Nutritional Value = 18.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.00 g(12%) 359.00(18%)40.54(31%)6.20(10%)40.96(73%)
Typical Serving Amount : 1.000 cup (or 94.00g):
2.82 g(11%)337.46 kcal(17%)38.11 g(29%)5.83 g(9%)38.5 g(69%)
Other Serving Size : 1.000 tbsp (or 5.00g):
0.15 g(1%)17.95 kcal(1%)2.03 g(2%)0.31 g(0%)2.05 g(4%)
61. Nuts, coconut cream, raw (liquid expressed from grated meat) - Fiber
2.20 g of Fiber per 100g (9% RDA)
Nutritional Value = 13.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.20 g(9%) 330.00(17%)6.65(5%)34.68(53%)3.63(6%)
Typical Serving Amount : 1.000 tbsp (or 15.00g):
0.33 g(1%)49.5 kcal(2%)1 g(1%)5.2 g(8%)0.54 g(1%)
Other Serving Size : 1.000 cup (or 240.00g):
5.28 g(21%)792 kcal(40%)15.96 g(12%)83.23 g(128%)8.71 g(16%)
62. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Fiber
2.20 g of Fiber per 100g (9% RDA)
Nutritional Value = 13.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.20 g(9%) 230.00(12%)5.54(4%)23.84(37%)2.29(4%)
Typical Serving Amount : 1.000 cup (or 240.00g):
5.28 g(21%)552 kcal(28%)13.3 g(10%)57.22 g(88%)5.5 g(10%)
Other Serving Size : 1.000 tbsp (or 15.00g):
0.33 g(1%)34.5 kcal(2%)0.83 g(1%)3.58 g(6%)0.34 g(1%)
63. Nuts, cashew butter, plain, without salt added - Fiber
2.00 g of Fiber per 100g (8% RDA)
Nutritional Value = 14.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.00 g(8%) 587.00(29%)27.57(21%)49.41(76%)17.56(31%)
Typical Serving Amount : 1.000 tbsp (or 16.00g):
0.32 g(1%)93.92 kcal(5%)4.41 g(3%)7.91 g(12%)2.81 g(5%)
Other Serving Size : 1.000 oz (or 28.35g):
0.57 g(2%)166.41 kcal(8%)7.82 g(6%)14.01 g(22%)4.98 g(9%)
64. Nuts, coconut water (liquid from coconuts) - Fiber
1.10 g of Fiber per 100g (4% RDA)
Nutritional Value = 17.00 / 100    Food Category - Nut and Seed Products
Fiber
(%RDA)
Energy
(%RDA)
Carbohydrate
(%RDA)
Total Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.10 g(4%) 19.00(1%)3.71(3%)0.20(0%)0.72(1%)
Typical Serving Amount : 1.000 cup (or 240.00g):
2.64 g(11%)45.6 kcal(2%)8.9 g(7%)0.48 g(1%)1.73 g(3%)
Other Serving Size : 1.000 tbsp (or 15.00g):
0.17 g(1%)2.85 kcal(0%)0.56 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 1.000 coconut yields (or 206.00g):
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