1 ounce (medium) of Pistachio Kernels (28 g) has 157 calories. That works out to 560 calories per 100 g. It contains 7.7 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 Kernels?

Pistachio kernels are the edible seeds removed from their hard shells. Grown across parts of the Middle East, the Mediterranean and Central Asia, they are eaten as a snack and used in both sweet and savoury cooking. Their colour ranges from yellow-green to vivid green, and their distinctive flavour is gently sweet and nutty.

Enjoy them by the handful, chop them over porridge or yoghurt, or use them in baking and sauces. In Turkey and the eastern Mediterranean, they are especially familiar in baklava, pastries and ice cream; elsewhere, they also make a crisp topping for salads and grain dishes. Pistachio kernels provide protein, fibre and mostly unsaturated fats, so a modest handful can make a satisfying snack. Choose unsalted kernels if you want more control over the salt in your food.

Pistachio Kernels Nutrition Facts

Selected: 100 g

560

KCAL / 100G

Carbs

27.5g

· 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 Kernels Vitamins & Minerals

Vitamins

1.7mg · 100% DV

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 Kernels?

Nutrient density

Very high

85/ 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.

Pistachio Kernels Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pistachio Kernels

To burn the 560 calories in 100 g:

🚶

139min

Walking (5 km/h)

🏃

57min

Running (8 km/h)

🚴

76min

Cycling

🏊

65min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pistachio Kernels 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 Pistachio Kernels 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 Pistachio Kernels 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 Kernels Fat Profile

SATURATED

5.6g

MONOUNSATURATED

23.3g

POLYUNSATURATED

13.7g

⚖️

Omega 6:3 ratio 194.3:1

Above the ideal 4:1 (194.3:1).

Compare Pistachio Kernels

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Pistachio Kernels vs Almond19 kcal fewer per 100 g

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Pistachio Kernels vs Sunflower seeds24 kcal fewer per 100 g

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Foods Similar to Pistachio Kernels

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Pistachio Kernels

Are pistachio kernels the same as shelled pistachios?

Yes. Pistachio kernels are the edible seeds removed from their hard outer shells. They may still have a thin, papery skin, which is different from the shell and does not need to be removed.

Can you eat the skin on pistachio kernels?

Yes, the thin reddish-brown skin on pistachio kernels is edible. It may taste slightly tannic, but it is safe to leave on; removing it is mainly a choice for appearance or a smoother recipe.

How should you store pistachio kernels?

Keep pistachio kernels in an airtight container away from heat, light, and moisture. A cool pantry works for short-term storage; refrigerate them if you want to slow the oils from turning rancid.

Can pistachio kernels be frozen?

Yes, pistachio kernels freeze well when sealed in an airtight freezer-safe container. Take out only what you need and let it thaw while sealed, so condensation does not collect on the kernels.

Why are some pistachio kernels bright green and others yellow?

Pistachio kernel color varies with cultivar, growing conditions, and ripeness. Bright green kernels are often selected for desserts and pistachio paste, but a yellow-green color alone does not mean the kernels are spoiled.

Are raw or roasted pistachio kernels better?

Both are good choices. Raw pistachio kernels have a milder flavor, while roasted ones taste more intense; choose unsalted kernels if you want to limit sodium, and check that roasting has not added unwanted oil.

How can you tell if pistachio kernels have gone rancid?

Rancid pistachio kernels may smell sour, musty, or like old paint and taste bitter or stale. Discard them if you notice mold, dampness, or an unusual odor rather than trying to roast away the off-flavor.

Do pistachio kernels need to be soaked before eating?

No, pistachio kernels do not need soaking before you eat them. Soaking can soften them for a recipe, but drain and dry them promptly if you are not using them right away, since added moisture shortens storage life.

Can pistachio kernels help with weight loss?

They can fit into a weight-loss eating plan, and their protein and fiber can make a snack satisfying. Because pistachio kernels are energy-dense, portion them into a small bowl instead of eating straight from a large bag.

Can people with diabetes eat pistachio kernels?

Yes, plain pistachio kernels can fit into many diabetes meal plans; their fiber and fat may slow digestion compared with a refined-carbohydrate snack. If you use glucose-lowering medication or have a prescribed meal plan, ask your clinician how to portion them.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026