FiberKit
How much fiber is in pine nuts?
0.6 gfiber in 2 tbsp (17 g)
That’s 2% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 0.6 g
- Daily Value
- 2%
- Per 100 g
- 3.7 g
- In nuts and seeds
- #25 of 25
Soluble and insoluble fiber
Soluble 0.2 g (24%)Insoluble 0.5 g (76%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other nuts and seeds
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Chia seeds1 oz | 1 oz | 9.6 g | 34% | |
| 2 |  Coconut, dried (unsweetened)1 oz | 1 oz | 4.6 g | 16% | |
| 3 | Coconut, fresh1 piece (2 x 2 x ½ inch) | 1 piece (2 x 2 x ½ inch) | 4.1 g | 15% | No split data |
| 4 |  Flaxseed, ground2 tbsp, ground | 2 tbsp, ground | 3.8 g | 14% | |
| 5 |  Almonds1 oz (23 almonds) | 1 oz (23 almonds) | 3.5 g | 13% | |
| 25 | Pine nuts2 tbsp | 2 tbsp | 0.6 g | 2% |
Questions
How much fiber is in pine nuts?
Pine nuts has 0.6 g of fiber in 2 tbsp (17 g), 2% of the Daily Value. That’s 3.7 g of fiber per 100 g.
Is pine nuts high in fiber?
Not especially. One serving gives 2% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in pine nuts soluble or insoluble?
Both. A serving has 0.2 g of soluble and 0.5 g of insoluble fiber, so it’s 24% soluble.
How does pine nuts compare with other nuts and seeds?
It ranks #25 of 25 nuts and seeds in FiberKit by fiber per serving. Chia seeds leads with 9.6 g in 1 oz.
What’s a higher-fiber swap for pine nuts?
Almonds has 3.5 g in 1 oz (23 almonds). That’s 2.9 g more than a serving of pine nuts. Also try roasted pistachios (2.9 g) or pecans (2.7 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 170591. Values are for the serving shown and vary with variety and cooking.