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Fresh pistachios are small, oval nuts with pale beige shells that split open to reveal vivid green kernels with thin reddish-purple skins, loosely scattered on a plain surface.
●Low GI
★Natural
⚡High Potassium

Fresh pistachios Calories

High in protein and healthy fats, source of vitamin E and magnesium

In season: Summer · Autumn

CALORIES · 100 G

560kcal

GI

15low

POTASSIUM · 100 G

1020mg

FIBER · 100 G

10.3g

Quick answer

1 piece (medium) of Fresh pistachios (30 g) has 168 calories. That works out to 560 calories per 100 g. It contains 8.3 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 pistachios Nutrition Facts

Selected: 1 piece (medium) · 30 g

168

KCAL / 30G

Carbs

8.3g

· 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 pistachios nutrition facts table · 1 piece (medium) (30 g)

NutrientAmount% DV
Calories168 kcal
Total fat13.6 g17%
Saturated fat1.68 g8%
Trans fat0 g
Sodium0.3 mg0%
Total carbohydrate8.3 g3%
Fiber3.1 g11%
Protein6.1 g12%

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 pistachios?

ServingAmountCalories
1 piece (medium)30 g168 kcal
1 tablespoon (diced)8 g45 kcal
1 tablespoon (chopped)10 g56 kcal
1 piece (small)15 g84 kcal
1 serving (medium)30 g168 kcal
1 piece (large)50 g280 kcal
1 serving (large)50 g280 kcal
100 g100 g560 kcal
1 cup (whole)120 g672 kcal

Calculated from 560 calories per 100 g.

Frequently Asked Questions About Fresh pistachios

Can you eat fresh pistachios raw?

Yes, fresh pistachios can be eaten raw. Remove the hard shell if present, then eat the kernels plain or add them to salads and dips. Discard any that smell sour or show mold.

How do you store fresh pistachios?

Keep fresh pistachios in an airtight container in the refrigerator. Their moisture makes them more perishable than dried pistachios, so keep them dry and use them promptly; transfer them to a clean container if moisture collects inside.

Can you freeze fresh pistachios?

Yes, fresh pistachios freeze well. Pat the kernels dry, seal them in an airtight freezer container or bag, and portion them for easier use. Thaw only what you need and avoid refreezing thawed pistachios.

How do you remove the skin from fresh pistachios?

To remove the thin skin from fresh pistachios, briefly blanch the kernels in hot water, cool them, and rub the skins off with your fingers. The skin is edible, so peeling is optional unless you want a smoother texture.

How do fresh pistachios taste compared with dried pistachios?

Fresh pistachios are generally softer and moister, with a greener, more delicate flavor than dried pistachios. Dried or roasted ones are crunchier and often taste more concentrated, so they may work better when a recipe needs a crisp topping.

When are fresh pistachios in season?

Fresh pistachios are usually available around harvest time in late summer, though timing varies by growing region. Outside the harvest season, shops are more likely to carry dried or roasted pistachios than fresh kernels.

How do you shell fresh pistachios?

If fresh pistachios are still in their hard shells, split each shell at its natural seam with your fingers or a nutcracker. Avoid forcing tightly closed shells with a knife, which can slip and cause an injury.

Can you roast fresh pistachios?

Yes, you can roast fresh pistachios, but their moisture means they may need longer than dried kernels to become crisp. Roast them gently, stir often, and let them cool before judging the texture, since they firm up as they cool.

How can you tell if fresh pistachios have gone bad?

Fresh pistachios may be spoiled if they have mold, a sour or rancid smell, or a slimy texture. Color alone is not a reliable test; discard kernels with suspicious odors or visible spoilage rather than tasting them.

Can you use fresh pistachios in pesto or desserts?

Yes, fresh pistachios work in pesto, sauces, and desserts. Their moisture can make a mixture softer than when made with dried kernels, so add them gradually and adjust the other ingredients to get the texture you want.

Fresh pistachios Vitamins & Minerals

Vitamins

B6

0.51mg · 30% DV

B1

0.26mg · 22% DV

Vitamin E

0.69mg · 5% DV

Folate

15.3µg · 4% DV

Minerals

Copper

0.39mg · 43% DV

Phosphorus

146mg · 21% DV

Manganese

0.36mg · 16% DV

Potassium ⭐

306mg · 9% DV

Sodium

0.3mg · 0% DV

Fresh pistachios 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 Fresh pistachios

To burn the 168 calories in 1 piece (medium) (30 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

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 pistachios?

Fresh pistachios are the edible kernels of the pistachio tree, often bright green and tender when newly harvested. The tree is native to western Asia, and pistachios are widely grown in places including Turkey, Iran and California.

Their flavour is gently sweet and nutty, with a softer bite than roasted or dried kernels. Eat them on their own, or stir them into salads, grains and yoghurt; in the Middle East and Mediterranean, pistachios are also prized in sweets and pastries. They offer protein, fibre and fats in a compact snack. A small handful pairs well with fruit, or you can use them to add colour and crunch to a meal.

How Nutritious Is Fresh pistachios?

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 Fresh pistachios 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 pistachios 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 Fresh pistachios 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 pistachios Fat Profile

SATURATED

1.68g

MONOUNSATURATED

6.99g

POLYUNSATURATED

4.11g

⚖️

Omega 6:3 ratio 202.5:1

Above the ideal 4:1 (202.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.