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Early harvest, high protein, healthy fats, antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.05 mg | 0% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 1.1 g | 2% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 29 kcal |
| 1 tablespoon (whole) | 8 g | 46 kcal |
| 1 tablespoon (chopped) | 10 g | 57 kcal |
| 1 ounce (whole) | 28 g | 160 kcal |
| 1 serving (small) | 30 g | 171 kcal |
| 10 piece (medium) | 50 g | 285 kcal |
| 1 serving (medium) | 50 g | 285 kcal |
| 100 g | 100 g | 570 kcal |
| 1 serving (large) | 100 g | 570 kcal |
| 1 cup (whole) | 120 g | 684 kcal |
Calculated from 570 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 calories in 1 piece (medium) (5 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.
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.
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.
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.
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.
Contains these allergens:
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
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.