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Pistachio (raw) Calories
High protein, healthy fats, fiber and vitamins
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Pistachio (raw) (28 g) has 157 calories. That works out to 560 calories per 100 g. It contains 7.6 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.
Pistachio (raw) Nutrition Facts
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
7.6g
· 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%
Pistachio (raw) nutrition facts table · 1 ounce (medium) (28 g)
| 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 | 7.6 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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How Many Calories in 1 oz of Pistachio (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 piece (small) | 1 g | 6 kcal |
| 1 g | 1 g | 6 kcal |
| 10 piece (small) | 10 g | 56 kcal |
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 cup (chopped) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (whole) | 123 g | 689 kcal |
| 1 cup (jumbo) | 150 g | 840 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Pistachio (raw)
Are raw pistachios safe to eat?
Yes, raw pistachios are safe to eat when they are fresh and properly stored; roasting is not required to make them edible. Discard kernels that are moldy, damp, or smell rancid rather than tasting them.
How do you roast raw pistachios at home?
Spread raw pistachios in a single layer on a baking tray and roast them gently, stirring once or twice. They can brown quickly, so watch closely; add salt or spices only if you want them.
How should you store raw pistachios?
Keep raw pistachios in an airtight container away from heat, light, and moisture. Because their natural oils can turn rancid, refrigeration is a good choice if you will not use them soon.
Can you eat the skin on raw pistachios?
Yes, the thin purple-brown skin on a raw pistachio kernel is edible. It can taste slightly astringent, but there is no need to peel it unless a recipe calls for a smoother texture or a brighter green color.
Do raw pistachios taste different from roasted pistachios?
Yes, raw pistachios tend to taste milder and feel less crisp, while roasting brings out a deeper, toastier flavor. Salted roasted pistachios also taste saltier, so compare unsalted versions if you want to judge the nut itself.
Can raw pistachios be frozen?
Yes, raw pistachios freeze well in a tightly sealed, freezer-safe container. Divide them into portions before freezing and let a portion come to room temperature while still sealed to reduce condensation on the nuts.
How can you tell if raw pistachios have gone bad?
Raw pistachios may be spoiled if they smell like old or rancid oil, feel damp, or show mold. Fresh kernels should smell pleasantly nutty; throw out questionable ones instead of tasting them.
Do you need to soak raw pistachios before eating them?
No, raw pistachios do not need soaking before you eat them. Soaking softens the kernels and may help when blending them into a paste, but it is unnecessary for snacking or most recipes.
Why are some raw pistachios green and others purple?
Raw pistachio kernels naturally range from yellow-green to deeper green, and the thin skin can look purple or brown. Color varies with the variety and maturity; a bright green color alone does not prove freshness.
Can people with diabetes eat raw pistachios?
Yes, raw pistachios can fit into a diabetes-friendly eating pattern, especially when unsalted and eaten in a measured portion. Their fiber, fat, and protein make them a more filling snack than many refined-carbohydrate foods; follow your individual meal plan.
Pistachio (raw) Vitamins & Minerals
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Vitamin E
0.81mg · 5% DV
Biotin
1.26µg · 4% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
136mg · 19% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
287mg · 8% DV
Sodium
0.28mg · 0% DV
Pistachio (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachio (raw)
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.
What is Pistachio (raw)?
Raw pistachios are the edible kernels of the pistachio tree, removed from their shells and left uncooked. Grown across the Mediterranean, West Asia and beyond, they are especially familiar in Turkish, Middle Eastern and Mediterranean cooking. Their naturally sweet, lightly earthy flavour and tender crunch work well as a snack, or sprinkled over salads, porridge and desserts.
They are often eaten roasted and salted, but raw pistachios offer a gentler flavour and can be blended into sauces or crushed for baking. They provide protein, fibre and mostly unsaturated fats; 100 g contains 20.2 g of protein. Because they are energy-dense, a small handful makes a satisfying snack, especially paired with fruit or plain yogurt.
How Nutritious Is Pistachio (raw)?
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 (raw) Processed?
NOVA 1
Unprocessed
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 (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Pistachio (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pistachio (raw) Fat Profile
SATURATED
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
3.86g
Omega 6:3 ratio 126:1
Above the ideal 4:1 (126:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.