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A small pile of shelled pistachio kernels, elongated and slightly curved, with vivid green interiors and patches of thin reddish-purple skin.
●Low GI
⚡High Potassium
💪High Protein

Boz pistachio Calories

Early harvest, high protein, healthy fats, antioxidants

In season: Summer · Autumn

CALORIES · 100 G

570kcal

GI

15low

POTASSIUM · 100 G

1020mg

FIBER · 100 G

10.3g

Quick answer

1 piece (medium) of Boz pistachio (5 g) has 29 calories. That works out to 570 calories per 100 g. It contains 1.4 g of carbs, 1.1 g of protein, 2.2 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Boz pistachio Nutrition Facts

Selected: 1 piece (medium) · 5 g

29

KCAL / 5G

Carbs

1.4g

· 1% DV

Protein

1.1g

· 2% DV

Fat

2.2g

· 3% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 19% · Protein 15% · Fat 66%

Boz pistachio nutrition facts table · 1 piece (medium) (5 g)

NutrientAmount% DV
Calories29 kcal
Total fat2.2 g3%
Saturated fat0.28 g1%
Trans fat0 g
Sodium0.05 mg0%
Total carbohydrate1.4 g1%
Fiber0.5 g2%
Protein1.1 g2%

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.

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How Many Calories in 1 Medium Boz pistachio?

ServingAmountCalories
1 piece (medium)5 g29 kcal
1 tablespoon (whole)8 g46 kcal
1 tablespoon (chopped)10 g57 kcal
1 ounce (whole)28 g160 kcal
1 serving (small)30 g171 kcal
10 piece (medium)50 g285 kcal
1 serving (medium)50 g285 kcal
100 g100 g570 kcal
1 serving (large)100 g570 kcal
1 cup (whole)120 g684 kcal

Calculated from 570 calories per 100 g.

Frequently Asked Questions About Boz pistachio

What is a Boz pistachio?

A Boz pistachio is an early-harvest pistachio, traditionally associated with Türkiye’s Antep pistachio crop. It is picked before full maturity, so its kernel is often greener and its flavor more pronounced than that of fully mature pistachios.

How is a Boz pistachio different from a regular pistachio?

A Boz pistachio is a pistachio harvested earlier, rather than a separate kind of nut. Its greener kernel and distinctive flavor make it especially popular for recipes where the pistachio’s color and aroma should stand out.

Why are Boz pistachios so expensive?

Boz pistachios can cost more because early harvesting limits the amount available, and selecting attractive green kernels takes work. Prices also vary with origin, harvest quality, and whether you are buying shelled kernels or whole nuts.

What are Boz pistachios used for?

Boz pistachios are prized in baklava, Turkish katmer, and other desserts where a vivid green filling or topping matters. You can also chop them over ice cream or stir them into pastries, sauces, and other dishes.

When are Boz pistachios harvested?

Boz pistachios are harvested before the nuts reach full maturity. The exact timing varies with the growing region and that year’s weather and crop, so the name describes an early harvest rather than a fixed calendar date.

Can you eat Boz pistachios raw?

Yes, food-grade Boz pistachio kernels can be eaten raw. They work as a snack or as a topping for yogurt and porridge; roasting gives them a deeper, toastier flavor and can make their aroma more pronounced.

Why are Boz pistachios green?

Boz pistachios are often green because they are picked early, while their kernels have not developed the same appearance as fully mature pistachios. Natural color varies between kernels, so a bright green shade alone does not prove quality or authenticity.

How should you store Boz pistachios?

Store Boz pistachios in an airtight container in a cool, dark place. Shelled kernels are more exposed to air and moisture than nuts in their shells, so refrigerate them if you need to keep them for longer.

Can you freeze Boz pistachios?

Yes, Boz pistachios can be frozen in an airtight freezer-safe container or bag. Portioning them before freezing makes it easier to take out only what you need and avoids repeatedly thawing and refreezing the kernels.

Can you eat the skin on a Boz pistachio kernel?

Yes, the thin skin on a Boz pistachio kernel is edible. The hard outer shell is not eaten; remove it and use the kernel as it is, unless a recipe calls for peeling the thin skin for a brighter green finish.

Boz pistachio Vitamins & Minerals

Vitamins

B6

0.09mg · 5% DV

B1

0.04mg · 3% DV

Biotin

0.33µg · 1% DV

Vitamin E

0.14mg · 1% DV

Minerals

Copper

0.07mg · 8% DV

Phosphorus

25mg · 4% DV

Manganese

0.06mg · 3% DV

Potassium ⭐

51mg · 2% DV

Sodium

0.05mg · 0% DV

Boz pistachio Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.1
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boz pistachio

To burn the 29 calories in 1 piece (medium) (5 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Boz pistachio?

Boz pistachio is the vivid green kernel of pistachios picked early, before full maturity. Particularly prized in southeastern Turkey, it has a concentrated flavour and is used both as a snack and in sweets such as baklava, katmer and ice cream.

Its taste is gently sweet and distinctly nutty, with a crisp bite that contrasts well with soft pastry and creamy desserts. Enjoy it on its own, or sprinkle it over yoghurt, porridge or baked goods. Boz pistachio is rich in protein and fats, so a modest portion can add substance as well as flavour; choose an unsalted version when you want more control over salt.

How Nutritious Is Boz pistachio?

Nutrient density

Very high

80/ 100

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

60/ 100

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 Boz 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 Boz pistachio Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Boz 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

Boz pistachio Fat Profile

SATURATED

0.28g

MONOUNSATURATED

1.17g

POLYUNSATURATED

0.69g

⚖️

Omega 6:3 ratio 68:1

Above the ideal 4:1 (68:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.