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Rich in protein and healthy fats, source of fiber, contains vitamin E and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 ounce (medium) of Dry pistachio (28 g) has 157 calories. That works out to 560 calories per 100 g. It contains 7.7 g of carbs, 5.7 g of protein, 12.7 g of fat and 2.9 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.
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
7.7g
· 3% DV
Protein
5.7g
· 11% DV
Fat
12.7g
· 16% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 14% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 1.57 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 5.7 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 piece (small) | 1 g | 6 kcal |
| 1 tablespoon (small) | 9 g | 50 kcal |
| 10 piece (small) | 10 g | 56 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 can (large) | 100 g | 560 kcal |
| 1 cup (large) | 123 g | 689 kcal |
Calculated from 560 calories per 100 g.
Yes, dry pistachios provide protein, fibre and mostly unsaturated fats, along with vitamin E and magnesium. Choose unsalted pistachios if you are watching your sodium intake, and keep the portion in a bowl rather than eating straight from a large bag.
Dry pistachios may have gone rancid if they smell like paint or taste sharply bitter. Discard them if you see mould or signs of moisture. Fresh pistachios should smell mild and have a clean, nutty flavour.
Spread dry pistachios in a single layer on a baking sheet and roast them without oil at moderate heat, checking and stirring regularly. Take them out once they smell fragrant; they will continue to crisp as they cool.
Yes, dry pistachios can be frozen in an airtight, freezer-safe container. Take out only what you need and let it come to room temperature while sealed, which helps prevent condensation from making the nuts damp.
Some dry pistachios remain closed because the kernel did not grow enough to split the shell during development. Don’t try to crack one with your teeth; use a nutcracker, or set aside any shell that is unusually hard to open.
Yes, the thin reddish-brown skin around a dry pistachio kernel is edible. It is different from the hard outer shell, which you should remove. Leaving the thin skin on is fine for snacking and most recipes.
No, dry pistachios do not need soaking before you eat them. Soaking can soften them and may be useful for a particular recipe, but it also changes their crunchy texture; dry pistachios can be eaten as they are.
Dry pistachios do not automatically cause weight gain, but eating large amounts can add substantial energy to your day. Serve a small portion instead of grazing from the bag, especially if you are trying to manage your overall intake.
Dry pistachios are not a suitable dog treat. Their shells can pose a choking or blockage risk, and salted or mouldy nuts can be harmful. Keep the bag out of reach and contact a veterinarian if your dog eats a concerning amount.
To loosen the thin skins on dry pistachios, briefly blanch the kernels in hot water, drain them, then rub them gently in a clean towel. This works best when a recipe needs bright green kernels; the skins are edible if you leave them on.
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Vitamin E
0.64mg · 4% DV
Folate
14.28µg · 4% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
137mg · 20% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
286mg · 8% DV
Sodium
0.28mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 157 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.
Dry pistachio is the dried nut of the pistachio tree, widely grown in southeastern Turkey, including the region around Gaziantep. Its vivid green kernel and distinctive flavour make it popular as a snack, while chopped pistachios add colour and crunch to sweets such as baklava, as well as to savoury dishes. It tastes gently sweet and rich, with a crisp bite; it may be sold plain or salted.
Pistachios provide protein, fibre and fats, and are energy-dense: a 100 g portion contains 20.3 g of protein. Enjoy them by the handful, or sprinkle them over yoghurt, fruit or salads. If you want a lighter snack, choose an unsalted variety and keep the serving modest.
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
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 54.9:1
Above the ideal 4:1 (54.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.