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High in protein and healthy fats, source of vitamin E and magnesium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| 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 | 8.3 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 168 kcal |
| 1 tablespoon (diced) | 8 g | 45 kcal |
| 1 tablespoon (chopped) | 10 g | 56 kcal |
| 1 piece (small) | 15 g | 84 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 piece (large) | 50 g | 280 kcal |
| 1 serving (large) | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (whole) | 120 g | 672 kcal |
Calculated from 560 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 calories in 1 piece (medium) (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.
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.
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.
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.
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.
Contains these allergens:
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
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.