Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pistachio Calories
Nutrient-dense nut rich in healthy fats, fiber, and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Pistachio (28 g) has 159 calories. That works out to 567 calories per 100 g. It contains 7.5 g of carbs, 5.6 g of protein, 13.1 g of fat and 2.8 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pistachio Nutrition Facts
Selected: 1 ounce (medium) · 28 g
159
KCAL / 28G
Carbs
7.5g
· 3% DV
Protein
5.6g
· 11% DV
Fat
13.1g
· 17% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 13% · Fat 69%
Pistachio nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 1.57 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 oz of Pistachio?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 159 kcal |
| 1 piece (whole) | 0.6 g | 3 kcal |
| 10 piece (whole) | 6 g | 34 kcal |
| 1 tablespoon (shredded) | 8 g | 45 kcal |
| 25 piece (whole) | 15 g | 85 kcal |
| 0.25 cup (whole) | 30 g | 170 kcal |
| 1 serving (large) | 40 g | 227 kcal |
| ½ cup (whole) | 60 g | 340 kcal |
| 100 g | 100 g | 567 kcal |
| 1 cup (whole) | 120 g | 680 kcal |
Calculated from 567 calories per 100 g.
Frequently Asked Questions About Pistachio
Are pistachios good for you?
Yes, pistachios are a nutritious choice: they provide protein, fiber, and mostly unsaturated fats. Choose plain or lightly salted pistachios more often than heavily salted or sugar-coated versions, which can add a lot of salt or sugar.
Do pistachios help you sleep?
Pistachios contain melatonin, a hormone involved in the sleep-wake cycle, but eating them is not a proven way to treat insomnia. If you enjoy them, have a modest portion as a snack rather than relying on them as a sleep remedy.
Can dogs eat pistachios?
Dogs should not be given pistachios as a treat. The nuts can cause stomach upset, and shells may pose a choking or blockage risk; salted or seasoned varieties add further concerns. If your dog eats a large amount or becomes unwell, contact a veterinarian.
How should you store pistachios?
Store pistachios in an airtight container in a cool, dry, dark place. Their natural oils can turn rancid when exposed to heat, light, or air; refrigeration is a better option if you want to keep them fresh for longer.
Are raw or roasted pistachios healthier?
Both raw and dry-roasted pistachios can be nutritious. Roasting changes their flavor and texture, while oil-roasted or heavily salted versions may add extra fat or sodium, so check how they were prepared when choosing between them.
Can you eat pistachio shells?
No, pistachio shells are hard and are not meant to be eaten. Crack the outer shell and eat the kernel; the thin skin covering the kernel is edible and does not need to be removed.
Why are pistachios so expensive?
Pistachios can be expensive because growing the trees takes time and harvesting and processing the nuts require substantial labor. Prices also vary with the crop, growing region, variety, and demand.
Can you freeze pistachios?
Yes, pistachios freeze well when sealed in an airtight, moisture-resistant container. Take out only what you need and let it thaw while still sealed to reduce condensation; avoid repeatedly thawing and refreezing the same batch.
Do pistachios cause weight gain?
Pistachios do not automatically cause weight gain, but eating large amounts can add substantial energy to your day. Their protein and fiber can help you feel satisfied, so portion them into a small bowl instead of eating straight from the bag.
Why are some pistachio shells closed?
Some pistachios stay closed because their kernels did not grow enough to split the shell, or because of differences in the crop. They can still be edible, but use a nutcracker to open them rather than forcing the shell with your teeth.
Pistachio Vitamins & Minerals
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Biotin
1.96µg · 7% DV
Vitamin E
0.81mg · 5% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
137mg · 20% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
287mg · 8% DV
Sodium
0.28mg · 0% DV
Pistachio Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachio
To burn the 159 calories in 1 ounce (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pistachio?
Pistachio is the edible seed of the pistachio tree, grown across parts of the Middle East and Mediterranean region. It is sold in its shell or already shelled, and is eaten as a snack or used in sweets such as baklava, as well as in savoury dishes.
Its gently sweet, distinctive flavour and crisp bite work well on their own, scattered over yoghurt or salads, or folded into baking. Pistachios provide protein, fibre and mostly unsaturated fats, but are energy-dense: 100 g contains 567 calories. For an easy everyday snack, choose unsalted pistachios and keep to a small handful; they also pair nicely with fresh fruit.
How Nutritious Is Pistachio?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pistachio Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pistachio Contain Allergens?
Contains these allergens:
Which Diets Is Pistachio Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pistachio Fat Profile
SATURATED
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
4.03g
Omega 6:3 ratio 54.9:1
Above the ideal 4:1 (54.9:1).
Compare Pistachio
Foods Similar to Pistachio
Have another question about Pistachio?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.