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Fresh green pistachio Calories
Source of protein, fiber, and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Fresh green pistachio (30 g) has 168 calories. That works out to 560 calories per 100 g. It contains 8.2 g of carbs, 6.1 g of protein, 13.6 g of fat and 3.1 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh green pistachio Nutrition Facts
Selected: 1 serving (small) · 30 g
168
KCAL / 30G
Carbs
8.2g
· 3% DV
Protein
6.1g
· 12% DV
Fat
13.6g
· 17% DV
Fiber
3.1g
· 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%
Fresh green pistachio nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 6.1 g | 12% |
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 Small Serving of Fresh green pistachio?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 168 kcal |
| 1 tablespoon (chopped) | 10 g | 56 kcal |
| 1 ounce (small) | 28 g | 157 kcal |
| 1 serving (medium) | 50 g | 280 kcal |
| ½ cup (chopped) | 60 g | 336 kcal |
| 1 serving (large) | 75 g | 420 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (chopped) | 120 g | 672 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Fresh green pistachio
How do you eat fresh green pistachios?
Eat fresh green pistachios by cracking the hard shell and removing the kernel. If the nuts still have a soft outer hull, peel that off too. Rinse them just before eating if needed, then dry them so water does not linger on the nuts.
How long do fresh green pistachios last?
Fresh green pistachios keep for only a short time in the refrigerator, especially if they are damp. Store them unwashed in an airtight container and check for mold, a sour smell, or a soft, slimy texture before eating.
When are fresh green pistachios in season?
Fresh green pistachios are a late-summer seasonal food, with availability varying by growing region and weather. They appear for a much shorter time than dried pistachios, which are available year-round.
Can you freeze fresh green pistachios?
Yes, fresh green pistachios can be frozen. Dry them well, pack them in an airtight freezer bag or container, and thaw them in the refrigerator. Their texture may be softer after thawing, so they work especially well in cooked dishes.
Can you eat fresh green pistachios raw?
Yes, fresh green pistachios can be eaten raw, and they are often enjoyed as a snack without roasting. Crack the shell to remove the kernel; rinse the nuts shortly before eating if they are dirty, then dry them.
Why are fresh green pistachios green inside?
Fresh green pistachios get their color from natural plant pigments in the kernel. The shade varies with the variety and ripeness, so a lighter or darker green alone does not show that a nut has spoiled.
What is the difference between fresh green pistachios and dried pistachios?
Fresh green pistachios have more moisture and a softer texture, while dried pistachios have had much of their moisture removed for longer storage. Fresh ones spoil sooner and have a more tender bite; dried ones are more shelf-stable.
Can you use fresh green pistachios in baklava?
Yes, you can use fresh green pistachios in baklava, but dry the shelled kernels first so their moisture does not soften the pastry filling. Chop them finely, and expect a more tender texture than with the usual dried pistachios.
How can you tell if fresh green pistachios have gone bad?
Discard fresh green pistachios if you see mold, feel a slimy or unusually soft surface, or notice a sour or rancid smell. A naturally green kernel is normal, but discoloration accompanied by an off smell is a reason not to eat them.
Are fresh green pistachios a good choice for people with diabetes?
Fresh green pistachios can fit into a diabetes-friendly eating plan when eaten in a measured portion; their fiber and fat slow digestion compared with a refined-carbohydrate snack. Choose unsalted nuts and follow any portion guidance in your personal meal plan.
Fresh green pistachio Vitamins & Minerals
Vitamins
B6
0.51mg · 30% DV
B1
0.26mg · 22% DV
Vitamin E
0.87mg · 6% DV
Biotin
1.41µg · 5% DV
Minerals
Copper
0.39mg · 43% DV
Phosphorus
147mg · 21% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
308mg · 9% DV
Sodium
0.3mg · 0% DV
Fresh green pistachio Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh green pistachio
To burn the 168 calories in 1 serving (small) (30 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 Fresh green pistachio?
Fresh green pistachio refers to pistachios eaten fresh rather than dried or roasted, often harvested in southeastern Turkey, including the Gaziantep region. The kernels are tender and moist, with a gently sweet, distinctive flavour; open the shell to eat them, or use them in cooking.
In season, they make a simple snack and are also served alongside coffee or added to desserts, salads and breakfast dishes. Outside Turkey, they work much like other fresh nuts: try them chopped over yoghurt or fruit. They provide protein, fibre and fats; a 30 g serving is a handy portion when you want their flavour without making them the centre of a meal.
How Nutritious Is Fresh green pistachio?
Nutrient density
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 Fresh green 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 Fresh green pistachio Contain Allergens?
Contains these allergens:
Which Diets Is Fresh green 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
Fresh green pistachio Fat Profile
SATURATED
1.68g
MONOUNSATURATED
7.14g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 46:1
Above the ideal 4:1 (46:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.