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Fresh pistachios in shell Calories
Source of protein, fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Fresh pistachios in shell (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 3 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 in shell Nutrition Facts
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
7.6g
· 3% DV
Protein
5.7g
· 11% DV
Fat
12.7g
· 16% DV
Fiber
3g
· 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 in shell nutrition facts table · 1 ounce (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 | 3 g | 11% |
| 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 oz of Fresh pistachios in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 piece (whole) | 0.6 g | 3 kcal |
| 10 piece (small) | 6 g | 34 kcal |
| 25 piece (medium) | 15 g | 84 kcal |
| 40 piece (large) | 24 g | 134 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 in shell
How do you open fresh pistachios in shell?
Fresh pistachios in shell open by cracking the hard shell at its natural seam. Use a nutcracker for shells that stay closed rather than biting them or forcing them with a sharp knife.
Are fresh pistachios in shell different from dried pistachios?
Yes. Fresh pistachios in shell have more moisture and a softer texture than dried pistachios, while drying concentrates their flavor and makes them easier to store. Fresh ones are more perishable.
Can you eat fresh pistachios in shell raw?
Yes, fresh pistachios in shell can be eaten without roasting. Crack the hard shell and eat the kernel; discard any nuts that smell sour or show mold.
How should you store fresh pistachios in shell?
Keep fresh pistachios in shell in an airtight container in the refrigerator. Their moisture makes them more perishable than dried pistachios, so avoid leaving them at room temperature for extended periods.
Can you freeze fresh pistachios in shell?
Yes, fresh pistachios in shell can be frozen in an airtight freezer bag or container. Remove only the amount you plan to use, thaw it, and avoid refreezing nuts once they have thawed.
Why are some fresh pistachios in shell closed?
Some fresh pistachios in shell remain closed because the nuts may have developed or ripened unevenly. Don’t bite or pry them open with a knife; use a nutcracker, and discard any that appear moldy or smell off.
Do you need to wash fresh pistachios in shell?
Only wash fresh pistachios in shell just before eating if they look dirty. Washing them before storage can leave moisture on the shells and encourage spoilage; drain them well after rinsing.
Can you eat the thin skin on fresh pistachios in shell?
Yes, the thin skin around the kernel of fresh pistachios in shell is edible. It can have a slightly bitter taste, so you can rub it off if you prefer a milder flavor.
When are fresh pistachios in shell in season?
Fresh pistachios in shell are generally harvested in late summer, though the season varies by growing region and weather. They are less commonly available than dried pistachios, which are sold year-round.
How can you tell if fresh pistachios in shell have gone bad?
Discard fresh pistachios in shell if you see mold or notice a sour, rancid smell, slimy texture, or unusual softness. Don’t taste a nut to check whether it has spoiled.
Fresh pistachios in shell 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 in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh pistachios in shell
To burn the 157 calories in 1 ounce (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 in shell?
Fresh pistachios in shell are newly harvested pistachio nuts sold in their natural shells. Pistachios have a long history in the eastern Mediterranean and West Asia; in Turkey, the crop is especially associated with the Gaziantep area. Compared with dried nuts, fresh kernels tend to be moister and softer, with a vivid green colour and a gently sweet, grassy flavour.
Crack them open and eat the kernels as a seasonal snack, or add them to salads and desserts. They provide protein and fibre, with 10.6 g of fibre per 100 g. Their rich, satisfying taste pairs well with fruit or plain yoghurt; for a lighter snack, enjoy a small handful rather than eating from a large bowl.
How Nutritious Is Fresh pistachios in 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
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 in shell 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 pistachios in shell Contain Allergens?
Contains these allergens:
Which Diets Is Fresh pistachios in 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 pistachios in shell Fat Profile
SATURATED
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
4.03g
Omega 6:3 ratio 48.3:1
Above the ideal 4:1 (48.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.