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Rich in protein and fiber, contains healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 ounce (medium) of Pistachio Sini (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.
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
7.7g
· 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%
| 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 | 7.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 tablespoon (small) | 9 g | 50 kcal |
| 10 piece (small) | 15 g | 84 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (large) | 123 g | 689 kcal |
Calculated from 560 calories per 100 g.
Yes, Pistachio Sini provides protein, fibre and mostly unsaturated fats, making it a nourishing snack. Choose an unsalted version when possible, and portion it into a small bowl rather than eating straight from a large bag.
Pistachio Sini does not cause weight gain by itself, but its energy density makes large portions easy to overeat. Eating it slowly, especially in the shell, can help you notice when you are satisfied.
Store Pistachio Sini in an airtight container in a cool, dry, dark place. For longer storage, refrigerate or freeze it in a well-sealed container; warmth and light can make its natural oils turn stale sooner.
Pistachio Sini can be eaten raw or roasted. Roasting deepens its flavour, while unsalted roasted nuts avoid the extra sodium found in many packaged varieties. If roasting at home, use gentle heat so the kernels do not burn.
Yes, the thin purple-brown skin on a Pistachio Sini kernel is edible. The hard outer shell is not meant to be eaten; crack it open and eat the kernel inside.
A shell that splits naturally is common as Pistachio Sini matures. A closed shell is not automatically spoiled, but discard the nut if the kernel looks mouldy or shrivelled, or smells unpleasant.
Yes, Pistachio Sini freezes well. Seal it in an airtight freezer-safe container to protect it from moisture and odours, and let the portion come to room temperature before opening the container to reduce condensation.
Rancid Pistachio Sini may smell like old oil or paint and taste bitter or stale. Do not eat it if you notice those signs or see mould; fresh kernels should have a mild, nutty smell and flavour.
It is best not to give dogs Pistachio Sini. The nuts are fatty, salted varieties add unnecessary sodium, and shells can pose a choking or digestive hazard. A small accidental bite of a plain kernel is not the same as a suitable dog treat.
Spread Pistachio Sini in a single layer and roast it gently, stirring occasionally, until fragrant. Avoid high heat because the kernels can burn quickly; let them cool before storing so trapped steam does not soften them.
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Biotin
1.88µg · 6% 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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Pistachio Sini refers to the edible kernels of the pistachio tree, enjoyed across the Middle East and Mediterranean and now grown in several warm regions. They’re sold plain or roasted, sometimes salted, and used whole, chopped or ground in both sweet and savoury dishes.
Their flavour is gently sweet and distinctive, with a crisp bite that turns richer when roasted. Enjoy them by the handful, scatter them over salads or grain dishes, or use them in pastries, ice cream and other desserts. Pistachios provide protein and fibre alongside substantial fat; a 100 g portion has 20.2 g of protein. For a less salty snack, choose unsalted kernels, and pair them with fresh fruit or yogurt.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
3.89g
Omega 6:3 ratio 54.9:1
Above the ideal 4:1 (54.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.