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Pistachio Calories
Rich in healthy fats, protein, fiber, high in vitamin E and B6
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (medium) of Pistachio (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.
What is Pistachio?
Pistachios are the edible green kernels inside the hard shells of the pistachio tree’s fruit. They have a long history of cultivation in the Middle East and Mediterranean, and are grown in many regions today. You can buy them shelled or in their split shells, raw or roasted.
Their mildly sweet, distinctive flavour and crisp texture make them easy to snack on by the handful. Across the world, they’re also used in pastries, ice cream, savoury dishes and spreads; in Turkey and the wider region, they’re especially familiar in sweets such as baklava. Pistachios provide a mix of fats, protein and fibre, so a small handful can be satisfying. Choose unsalted kernels if you want to keep the salt down, or sprinkle them over yoghurt or a salad.
Pistachio Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
27.2g
· 10% DV
Protein
20.3g
· 41% DV
Fat
45.4g
· 58% DV
Fiber
10.3g
· 37% 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%
Pistachio Vitamins & Minerals
Vitamins
B6
1.7mg · 100% DV
B1
0.87mg · 73% DV
Vitamin E
2.3mg · 15% DV
Folate
51µg · 13% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
490mg · 70% DV
Manganese
1mg · 43% DV
Potassium ⭐
1020mg · 30% DV
How Nutritious Is Pistachio?
Nutrient density
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.
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.
Pistachio Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachio
To burn the 560 calories in 100 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.
Is Pistachio 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 Pistachio Contain Allergens?
Contains these allergens:
Which Diets Is Pistachio 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
Pistachio Fat Profile
SATURATED
5.6g
MONOUNSATURATED
23.3g
POLYUNSATURATED
13.7g
Omega 6:3 ratio 57.1:1
Above the ideal 4:1 (57.1:1).
Compare Pistachio
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Frequently Asked Questions About Pistachio
Are pistachios good for you?
Yes. Pistachios provide protein, fiber, and mostly unsaturated fats, along with vitamin E and vitamin B6. Choose unsalted pistachios more often if you want to avoid getting extra sodium from your snack.
Are pistachios good for weight loss?
Pistachios can fit into a weight-loss eating plan: their protein and fiber may help make a snack satisfying. They are energy-dense, so portion them rather than eating straight from a large bag.
How many pistachios should you eat a day?
A serving of about 28 grams is a practical daily portion for many people. Choosing in-shell pistachios can slow down snacking and make it easier to notice how much you have eaten.
Can dogs eat pistachios?
It is best not to give dogs pistachios. The nuts can be a choking hazard, and salted or seasoned pistachios add ingredients dogs do not need; moldy nuts can also be dangerous to them.
Can you eat pistachio shells?
No. The hard outer shell of a pistachio is not meant to be eaten and can be difficult to chew or swallow. Crack it open and eat the kernel, not the shell.
Why are some pistachios still closed?
A pistachio shell usually splits as the kernel matures and expands. Nuts that remain closed may not have developed fully; do not crack them with your teeth, since that can damage them.
Do pistachios help you sleep?
Pistachios contain melatonin, a hormone involved in the sleep-wake cycle, but eating them is not a proven treatment for sleep problems. A small portion can be an ordinary evening snack if it suits you.
Are raw or roasted pistachios better?
Both are nutritious choices. Raw pistachios have a milder taste, while roasting brings out a stronger, toastier flavor. For less sodium, choose either kind without added salt.
How should you store pistachios?
Keep pistachios in an airtight container in a cool, dry place, away from heat and sunlight. For longer storage, refrigerate or freeze them so their natural oils are less likely to turn rancid.
Why are pistachios green?
Pistachio kernels get their green color from naturally occurring plant pigments. The shade varies with the variety and maturity of the nut, so color alone cannot tell you whether pistachios are fresh.
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Nutrition data compiled from USDA FoodData Central and scientific sources.