Fiber in Nuts – Figures (value / 30g)
Fiber in Nuts:
Cashews, Pistachios, Almonds, Peanuts, Hazelnuts, Macadamia Nuts, Pecans, Walnuts, Pine Nuts, Brazil Nuts
Fiber plays an important role in the health of the digestive system. It is vital for lowering cholesterol. Evidence had shown that high-fiber diets reduce the risk of developing many conditions such as heart disease, diabetes, diverticular disease, constipation and colon cancer. (1)
Fiber Daily Recommendation
According to the American Heart Association, daily recommendation of total dietary fiber should be 25 to 30 grams/day. These values apply to the fiber obtained from food sources. (1)
How to determine whether a particular food is a good source of fiber?
According to the foodinsight.org, as per labeling regulations:
- food is a good source of fiber if it provides:
- 2.5 – 4.9 grams of fiber / serving
- food is an excellent source of fiber if it provides:
- more than 4.9 grams / serving (2)
According to the FDA, in general, foods that contain more than 20%DV(recommended daily value) of a nutrient are high that nutrient (based on 2,000 calorie diet). (3) Foods that contain 5%DV or less of a nutrient are considered foods low in that nutrient. Foods that have more than 5%DV but less than 20%DV are a moderate source. (4)
Which nuts have the most fiber?
Almonds offer the most fiber, that is 15%DV. However, they are still a moderate source of carbohydrates since a single serving of almonds provides less than 20%DV. In general, nuts can be considered a moderate source of fiber since majority of them offers 5 to 20%DV of daily recommended fiber intake based on 2,000 calorie diet. The exception are Cashews and Pine Nuts. These types of nuts are low carbohydrate sources since a single serving provides less than 5%DV. Check out the tables below for details.
Blue Mountain Organics – offer organic and unpasteurized nuts from Europe! Check out their website for more.
Healthy Nuts – Nuts and Their Health Benefits; presented by the University of Michigan