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Pistachio (raw) Calories
High protein, healthy fats, fiber, vitamin E and B6, magnesium and potassium source
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 3 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
3g
· 11% 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 | 3 g | 11% |
| 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 (small) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (large) | 123 g | 689 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Pistachio (raw)
Are raw pistachios good for you?
Yes. Raw pistachios provide protein, fiber, and mostly unsaturated fats, along with several vitamins and minerals. Choosing them without added salt can also help you avoid the extra sodium found in many salted snack versions.
Can you eat raw pistachios without cooking them?
Yes, raw pistachios can be eaten as they are; cooking is not necessary. Add them to oatmeal, salads, or yogurt, or blend them into pesto. Discard any nuts that smell moldy, stale, or rancid.
What is the difference between raw and roasted pistachios?
Raw pistachios have not been roasted and tend to taste milder, while roasting brings out a toastier flavor and crunch. Roasted pistachios are not automatically salted, so check the product if you are avoiding added salt.
Can you eat pistachio shells?
No, the hard outer shell is not edible and should be removed. The thin, sometimes purplish skin around the kernel is edible; you can leave it on or peel it off if you prefer a smoother texture.
How should you store raw pistachios?
Keep raw pistachios in an airtight container in a cool, dry, dark place. Heat, light, and moisture can make their natural oils go rancid. Refrigerate them if you want to keep them fresh for longer.
Can you freeze raw pistachios?
Yes. Store raw pistachios in an airtight, freezer-safe container to protect them from moisture and odors. Take out only what you need, and avoid repeatedly thawing and refreezing the same batch.
How can you tell if raw pistachios have gone bad?
Bad raw pistachios may smell sour, musty, or like old oil, and their taste can be unpleasantly bitter. Throw them away if they are moldy or damp. A naturally purplish skin on the kernel is not, by itself, a sign of spoilage.
Are raw pistachios the same as peanuts?
No. Pistachios grow on trees, while peanuts are legumes that grow underground. They have different flavors and are separate foods, although both can trigger serious allergies in susceptible people.
Do raw pistachios help with weight loss?
Raw pistachios can make a filling snack because they contain protein, fiber, and fat, and eating nuts in their shells slows snacking. They do not cause weight loss on their own, so use them in place of—not in addition to—another snack.
Are raw pistachios safe for dogs?
Raw pistachios are not considered a good dog treat. Their fat content can upset a dog’s stomach, and shells can cause choking or digestive problems; moldy nuts can be especially dangerous. Keep pistachios out of your dog’s reach.
Pistachio (raw) Vitamins & Minerals
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Biotin
2.13µg · 7% DV
Vitamin E
0.81mg · 5% 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 seeds of the pistachio tree, native to parts of the Middle East and Central Asia and now grown in several regions. Their pale green kernels may have purple-brown skin and a naturally sweet, gently resinous flavour. They’re eaten whole as a snack or used in cooking and baking, from savoury rice dishes to pastries and ice cream.
The kernels are tender with a slight crunch, and work well sprinkled over yoghurt, porridge or salads. In Turkey and elsewhere around the Mediterranean, pistachios are especially prized in sweets; elsewhere, they’re also a convenient everyday snack. They provide protein, fibre and mostly unsaturated fats, making a small handful satisfying. For an easy portion-conscious option, add a few chopped kernels to fruit or oats rather than eating them straight from a large bag.
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 192:1
Above the ideal 4:1 (192:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.