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Pistachio (shelled) Calories
High in protein and fiber, healthy fats, source of vitamin E and B6
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Pistachio (shelled) (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.
Pistachio (shelled) 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
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%
Pistachio (shelled) 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 | 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 oz of Pistachio (shelled)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 tablespoon (small) | 9 g | 50 kcal |
| 10 piece (small) | 15 g | 84 kcal |
| 20 piece (medium) | 30 g | 168 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 50 g | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (large) | 123 g | 689 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Pistachio (shelled)
Are shelled pistachios good for you?
Yes. Shelled pistachios provide protein, fiber, and mostly unsaturated fats, making them a nutrient-rich snack. Choose unsalted pistachios if you are trying to limit sodium, and portion them into a bowl rather than eating from the bag.
Do shelled pistachios help with weight loss?
They can support fullness because they contain protein and fiber, but shelled pistachios do not cause weight loss by themselves. Pre-portioning them can make it easier to avoid mindless snacking, especially when eating them straight from a large package.
How should you store shelled pistachios?
Keep shelled pistachios in an airtight container in a cool, dark place. Heat and light can make their natural oils go rancid faster; refrigerate or freeze them if you need to store them for longer.
Are raw or roasted shelled pistachios better?
Both are good to eat. Raw shelled pistachios have a milder flavor and softer texture, while roasting brings out a deeper, toastier taste. Salted roasted pistachios contain more sodium, so check the package if that matters to you.
Can people with diabetes eat shelled pistachios?
Yes, shelled pistachios can fit into a balanced eating plan. Their fiber and fat help slow digestion, though portion size still matters for blood-glucose management. Follow your diabetes care team's advice if you are adjusting meals around medication.
Why are some shelled pistachios greener than others?
Their green color comes from natural pigments, including chlorophyll, in the pistachio kernel. The shade varies with the variety and growing conditions; a paler green color alone does not mean the pistachios are spoiled.
Can you freeze shelled pistachios?
Yes. Put shelled pistachios in an airtight, freezer-safe container to protect them from moisture and odors. Freezing is useful for keeping a larger supply fresh; divide them into portions so you only thaw what you plan to use.
How do you make pistachio butter from shelled pistachios?
Blend shelled pistachios in a powerful food processor, stopping to scrape down the sides. They first become crumbs and then turn into a paste as their oils release; add a little neutral oil if you want a looser texture.
Can you roast shelled pistachios at home?
Yes. Spread shelled pistachios in a single layer on a baking sheet and roast them briefly in a moderate oven, checking often because small nuts can scorch quickly. Let them cool before tasting; their texture becomes crunchier as they cool.
How can you tell if shelled pistachios have gone rancid?
Rancid shelled pistachios may smell sour, stale, or like paint, and their taste can be bitter or unpleasant. Discard them if you notice these signs, or if the nuts are damp or visibly moldy.
Pistachio (shelled) Vitamins & Minerals
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Biotin
1.96µg · 7% DV
Vitamin E
0.81mg · 5% 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
Pistachio (shelled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachio (shelled)
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 Pistachio (shelled)?
Shelled pistachios are the edible kernels of the pistachio tree, grown across parts of the Middle East and Mediterranean; in Turkey, the nut is especially associated with Antep. Their crisp bite, gentle sweetness and rich, buttery flavour make them easy to snack on or add to dishes. They are eaten roasted, sometimes salted, and used in sweets such as baklava and ice cream, as well as in savoury recipes. A small handful also works well with fruit or yoghurt.
Pistachios provide protein and fibre alongside plenty of fat; 100 g contains 10.3 g of fibre. Their satisfying richness suits a snack or a topping, and choosing unsalted kernels gives you more control over the salt in a meal.
How Nutritious Is Pistachio (shelled)?
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 Pistachio (shelled) 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 (shelled) Contain Allergens?
Contains these allergens:
Which Diets Is Pistachio (shelled) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pistachio (shelled) Fat Profile
SATURATED
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 54:1
Above the ideal 4:1 (54:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.