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A small pile of oval pistachios with pale beige, naturally split shells and green to yellow kernels visible inside.
●Low GI
⚡High Potassium
💪High Protein

Dry pistachio Calories

Rich in protein and healthy fats, source of fiber, contains vitamin E and magnesium

In season: Autumn · Winter

CALORIES · 100 G

560kcal

GI

15low

POTASSIUM · 100 G

1020mg

FIBER · 100 G

10.3g

Quick answer

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.

Dry pistachio Nutrition Facts

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%

Dry pistachio nutrition facts table · 1 ounce (medium) (28 g)

NutrientAmount% DV
Calories157 kcal
Total fat12.7 g16%
Saturated fat1.57 g8%
Trans fat0 g
Sodium0.28 mg0%
Total carbohydrate7.7 g3%
Fiber2.9 g10%
Protein5.7 g11%

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 oz of Dry pistachio?

ServingAmountCalories
1 ounce (medium)28 g157 kcal
1 piece (small)1 g6 kcal
1 tablespoon (small)9 g50 kcal
10 piece (small)10 g56 kcal
1 serving (medium)30 g168 kcal
1 pack (medium)50 g280 kcal
100 g100 g560 kcal
1 can (large)100 g560 kcal
1 cup (large)123 g689 kcal

Calculated from 560 calories per 100 g.

Frequently Asked Questions About Dry pistachio

Are dry pistachios good for you?

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.

How can you tell if dry pistachios have gone bad?

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.

How do you roast dry pistachios at home?

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.

Can you freeze dry pistachios?

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.

Why are some dry pistachios still closed?

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.

Can you eat the skin on dry pistachios?

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.

Do dry pistachios need to be soaked before eating?

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.

Can dry pistachios make you gain weight?

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.

Are dry pistachios safe for dogs?

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.

How do you remove the skins from dry pistachios?

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.

Dry pistachio Vitamins & Minerals

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

Dry pistachio Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.6
Low

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

How to Burn Off Dry pistachio

To burn the 157 calories in 1 ounce (medium) (28 g):

🚶

39min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

What is Dry pistachio?

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.

How Nutritious Is Dry 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 Dry 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 Dry 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 Dry 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

Dry pistachio Fat Profile

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.