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Fresh pistachios Calories
Rich in protein, fiber, and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fresh pistachios (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 2.9 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.
Fresh pistachios Nutrition Facts
Selected: 1 serving (medium) · 28 g
157
KCAL / 28G
Carbs
7.6g
· 3% DV
Protein
5.7g
· 11% DV
Fat
12.7g
· 16% DV
Fiber
2.9g
· 10% 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 serving (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 | 2.9 g | 10% |
| 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 Serving of Fresh pistachios?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 28 g | 157 kcal |
| 1 piece (mini) | 0.6 g | 3 kcal |
| 1 tablespoon (chopped) | 8 g | 45 kcal |
| 1 serving (small) | 15 g | 84 kcal |
| 1 pack (small) | 30 g | 168 kcal |
| 1 serving (large) | 45 g | 252 kcal |
| 1 cup (whole) | 60 g | 336 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 pistachios
Can you eat fresh pistachios raw?
Yes, fresh pistachios can be eaten raw once you remove the hard shell. Their kernels are usually softer and moister than dried pistachios, and the thin skin around each kernel is edible.
How are fresh pistachios different from dried pistachios?
Fresh pistachios have more moisture and a softer texture, so they are more perishable than dried pistachios. Dried pistachios are crunchier and keep longer, while fresh ones have a distinctly tender bite.
How should you store fresh pistachios?
Keep fresh pistachios in an airtight container in the refrigerator. Their moisture makes them more prone to spoilage than dried nuts; discard them if they develop mold, a slimy surface, or a sour, fermented smell.
Can you freeze fresh pistachios?
Yes, fresh pistachios can be frozen. Remove the kernels from their shells, seal them well in a freezer-safe container, and thaw only what you need; thawed kernels may be softer than they were fresh.
Can you eat the shell of a fresh pistachio?
No, the hard shell of a fresh pistachio is not edible; crack it open and eat the kernel. The thin skin clinging to the kernel is edible, though it can taste slightly astringent.
Why do fresh pistachios have purple or reddish skin?
A purple or reddish tint on the thin skin of fresh pistachios can be natural. Color alone does not mean the nut has spoiled; avoid kernels with mold, an unpleasant smell, or a sticky surface.
How can you tell if fresh pistachios are good to eat?
Good fresh pistachios have plump kernels, a clean, mild smell, and no visible mold or sliminess. Avoid nuts that smell sour or fermented, or whose kernels look damaged or unusually wet.
Should you wash fresh pistachios before eating them?
Yes, rinse fresh pistachios in their shells under running water and dry them before cracking them open. Washing the kernels ahead of time can leave them damp and make them spoil more quickly.
Can you roast fresh pistachios?
Yes, fresh pistachios can be roasted, but their higher moisture means they may not become as crisp as dried pistachios. Separate and dry the kernels first, then keep an eye on them as they roast.
Can dogs eat fresh pistachios?
It is better not to feed fresh pistachios to dogs. The shells can cause choking or digestive problems, and the kernels are rich and fatty; moldy pistachios can also be harmful to pets.
Fresh pistachios Vitamins & Minerals
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Vitamin E
0.81mg · 5% DV
Folate
14.28µg · 4% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
137mg · 20% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
287mg · 8% DV
Sodium
0.28mg · 0% DV
Fresh pistachios Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh pistachios
To burn the 157 calories in 1 serving (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 Fresh pistachios?
Fresh pistachios are pistachio nuts sold in their newly harvested, undried state. Their kernels are typically bright green and their shells and flesh feel softer and moister than those of dried pistachios.
In pistachio-growing regions, they’re enjoyed in season as a snack, while dried pistachios are more common for everyday eating and cooking elsewhere. The fresh kernels have a delicate, slightly grassy flavour and a tender bite; try them on their own, with fruit, or in salads and savoury dishes. They provide protein and fibre, with 20.2 g of protein per 100 g. Because they retain moisture, keep any leftover nuts chilled and use them promptly.
How Nutritious Is Fresh pistachios?
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 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:
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
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
4.03g
Omega 6:3 ratio 48.6:1
Above the ideal 4:1 (48.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.