1 ounce (medium) of Pistachios in shell (28 g) has 157 calories. That works out to 562 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 Pistachios in shell?

Pistachios in shell are the edible kernels of the pistachio tree, sold inside their pale, usually split shells. The green kernels have a subtly sweet, distinctive flavour and a crisp bite. They’re eaten as a snack, or shelled and chopped for dishes such as salads, desserts and baked goods.

Across the Middle East and Mediterranean, they’re often shared as a snack; English-speaking households also commonly serve them by the handful or add them to cooking. They provide protein and fibre, while being energy-dense. The shells make a handy reminder to eat at an unhurried pace. Choose unsalted pistachios if you want to keep the snack lighter, and pair them with fresh fruit or other nuts.

Pistachios in shell Nutrition Facts

Selected: 100 g

562

KCAL / 100G

Carbs

27.5g

· 10% DV

Protein

20.2g

· 40% DV

Fat

45.3g

· 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%

Pistachios in shell Vitamins & Minerals

Vitamins

1.7mg · 100% DV

0.87mg · 73% DV

Vitamin E

2.9mg · 19% DV

Folate

51µg · 13% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

490mg · 70% DV

Manganese

1mg · 43% DV

Potassium ⭐

1025mg · 30% DV

How Nutritious Is Pistachios in shell?

Nutrient density

Very high

80/ 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.

Pistachios in shell 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 Pistachios in shell

To burn the 562 calories in 100 g:

🚶

139min

Walking (5 km/h)

🏃

57min

Running (8 km/h)

🚴

76min

Cycling

🏊

66min

Swimming

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

Is 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 Pistachios in shell 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 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

— Not suitable

Low FODMAP

— Not suitable

Pistachios in shell Fat Profile

SATURATED

5.6g

MONOUNSATURATED

23.3g

POLYUNSATURATED

14.4g

⚖️

Omega 6:3 ratio 48.6:1

Above the ideal 4:1 (48.6:1).

Compare Pistachios in shell

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Pistachios in shell vs Peanuts5 kcal fewer per 100 g

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Pistachios in shell vs Walnut92 kcal fewer per 100 g

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Pistachios in shell vs Almond17 kcal fewer per 100 g

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Pistachios in shell vs Sunflower seeds22 kcal fewer per 100 g

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Foods Similar to Pistachios in shell

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

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Raw walnut

654 kcal

Frequently Asked Questions About Pistachios in shell

Are pistachios in shell good for weight loss?

They can fit into a weight-loss eating plan, but they are energy-dense, so large handfuls can add up. Choosing in-shell pistachios may slow snacking because you have to remove each shell, making it easier to notice how much you have eaten.

How do you open pistachios in shell that are closed?

Use a nutcracker to gently crack a closed pistachio in shell. You can also wedge the edge of another pistachio shell into the small opening; avoid using your teeth, which can chip or damage them.

Why do pistachios in shell split open?

Pistachios in shell naturally split as the kernel grows during ripening. A split shell is generally a sign that the nut matured, but it does not guarantee freshness, good flavor, or that the pistachio is unsalted.

How can you tell if pistachios in shell are fresh?

Fresh pistachios in shell should smell mild and nutty, with kernels that look green rather than shriveled or discolored. Avoid nuts with mold, damp shells, or a stale, paint-like odor, which can indicate rancidity.

How should you store pistachios in shell?

Keep pistachios in shell in an airtight container in a cool, dry place away from sunlight. Warmth speeds up rancidity; refrigerate them in a sealed container if you want to keep them fresh longer.

Can you roast pistachios in shell at home?

Yes, you can roast pistachios in shell at home. Spread them in a single layer and roast gently, stirring occasionally so they brown evenly; take care not to over-roast, since the kernels can turn bitter.

Are salted or unsalted pistachios in shell better?

Unsalted pistachios in shell are a better choice if you are trying to limit sodium. Salted pistachios can still be enjoyed, but the shells do not reduce their salt content, so keep an eye on how much you snack on.

Can you eat the shells of pistachios in shell?

No, the hard outer shells of pistachios in shell are not meant to be eaten. Remove the kernel and discard the shell; it is tough and fibrous and may be uncomfortable or unsafe to chew and swallow.

Do pistachios in shell go bad?

Yes, pistachios in shell can go rancid, especially when exposed to heat, light, or moisture. Discard them if they smell stale or oily, taste unpleasantly bitter, or show any mold.

Are pistachios in shell safe for dogs?

Pistachios in shell are not a suitable dog treat. The shells can cause choking or digestive trouble, while salted kernels add unnecessary salt; avoid offering them and keep discarded shells out of reach.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026