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Fresh pistachio with shell Calories
Fresh, shell-on, high in protein and healthy fats, fiber source
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh pistachio with shell (15 g) has 35 calories. That works out to 235 calories per 100 g. It contains 2.7 g of carbs, 1.3 g of protein, 2 g of fat and 0.9 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh pistachio with shell Nutrition Facts
Selected: 1 piece (medium) · 15 g
35
KCAL / 15G
Carbs
2.7g
· 1% DV
Protein
1.3g
· 3% DV
Fat
2g
· 3% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 15% · Fat 53%
Fresh pistachio with shell nutrition facts table · 1 piece (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.75 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 1.3 g | 3% |
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 Medium Fresh pistachio with shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 35 kcal |
| 1 piece (small) | 10 g | 24 kcal |
| 1 piece (large) | 25 g | 59 kcal |
| 1 serving (medium) | 30 g | 71 kcal |
| 1 serving (large) | 50 g | 118 kcal |
| 100 g | 100 g | 235 kcal |
| 1 pack (medium) | 100 g | 235 kcal |
| 1 cup (whole) | 120 g | 282 kcal |
| 10 piece (medium) | 150 g | 353 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Fresh pistachio with shell
How do you eat fresh pistachio with shell?
Crack open the hard shell of a fresh pistachio with shell and eat the kernel inside. The thin skin around the kernel is edible too; discard any pistachios that smell musty or taste spoiled.
What is the difference between fresh pistachio with shell and dried pistachios?
Fresh pistachio with shell is moist and tender, often with a brighter green kernel, while dried pistachios are firmer, crunchier, and more concentrated in flavor. Fresh nuts also spoil sooner.
How should fresh pistachio with shell be stored?
Keep fresh pistachio with shell in a sealed container in the refrigerator and remove any damaged or moldy nuts. Because it is moist, it does not keep well for long at room temperature.
Can you freeze fresh pistachio with shell?
Yes, fresh pistachio with shell can be frozen in an airtight freezer-safe container. Thaw it in the refrigerator before eating, and avoid refreezing once it has thawed.
When is fresh pistachio with shell in season?
Fresh pistachio with shell is generally harvested in late summer and early autumn, with availability varying by growing region and weather. Its fresh-market season is brief compared with dried pistachios.
Can you eat fresh pistachio with shell raw?
Yes, the kernel of fresh pistachio with shell can be eaten raw; roasting is not necessary. Open the hard shell first and discard kernels with mold, an off smell, or an unusual appearance.
How do you open fresh pistachio with shell?
Break the hard shell of fresh pistachio with shell with your fingers or a nutcracker, taking care not to crush the kernel. The thin skin around the kernel can be eaten or removed.
How can you tell if fresh pistachio with shell is ripe?
Ripe fresh pistachio with shell has a plump kernel and a clean, fresh smell; its shell may begin to split as the nut matures. Avoid nuts that are shriveled, moldy, or unusually soft.
Should you wash fresh pistachio with shell before eating it?
Yes, rinse fresh pistachio with shell briefly if the shells are visibly dirty, then dry them thoroughly. Washing just before eating helps prevent damp nuts from developing mold during storage.
Can fresh pistachio with shell be roasted at home?
Yes, fresh pistachio with shell can be roasted, but its moisture means it may roast differently from dried pistachios. Use gentle heat, check it frequently, and stop when the kernels smell fragrant.
Fresh pistachio with shell Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B6
0.04mg · 2% DV
Vitamin E
0.35mg · 2% DV
Folate
6.75µg · 2% DV
Minerals
Copper
0.09mg · 10% DV
Manganese
0.06mg · 3% DV
Phosphorus
18mg · 3% DV
Magnesium
9mg · 2% DV
Potassium ⭐
72mg · 2% DV
Sodium
0.75mg · 0% DV
Fresh pistachio with shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh pistachio with shell
To burn the 35 calories in 1 piece (medium) (15 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 pistachio with shell?
Fresh pistachio with shell is a pistachio picked in season before it has been dried or roasted. Crack the shell to reach the green kernel: it is moister and softer than the familiar dried nut, with a mild, slightly grassy sweetness. Pistachios are native to West Asia, and the Antep variety is especially associated with southeastern Turkey.
It is usually eaten as a snack, served on its own or alongside fruit; the kernels can also be added to yoghurt or desserts. It offers protein and fibre, with 6 g of fibre per 100 g. For an easy snack, open the shells as you eat, or pair the kernels with fresh fruit.
How Nutritious Is Fresh pistachio with shell?
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
Medium
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 pistachio with shell 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 Fresh pistachio with shell Contain Allergens?
Contains these allergens:
Which Diets Is Fresh pistachio with shell 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 pistachio with shell Fat Profile
SATURATED
0.24g
MONOUNSATURATED
1g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 56:1
Above the ideal 4:1 (56:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.