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Pistachios, roasted, lightly salted Calories
Good source of protein, fiber, and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Pistachios, roasted, lightly salted (28 g) has 160 calories. That works out to 572 calories per 100 g. It contains 7.8 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.
Pistachios, roasted, lightly salted Nutrition Facts
Selected: 1 ounce (medium) · 28 g
160
KCAL / 28G
Carbs
7.8g
· 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 19% · Protein 14% · Fat 67%
Pistachios, roasted, lightly salted nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 1.57 g | 8% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 7.8 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 Pistachios, roasted, lightly salted?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 piece (whole) | 0.6 g | 3 kcal |
| 1 tablespoon (whole) | 8 g | 46 kcal |
| 2 tablespoon (whole) | 16 g | 92 kcal |
| 30 g | 30 g | 172 kcal |
| 50 g | 50 g | 286 kcal |
| ½ cup (whole) | 62 g | 355 kcal |
| 100 g | 100 g | 572 kcal |
| 1 cup (whole) | 124 g | 709 kcal |
Calculated from 572 calories per 100 g.
Frequently Asked Questions About Pistachios, roasted, lightly salted
Are roasted, lightly salted pistachios good for you?
Yes, roasted, lightly salted pistachios can be a nutritious snack because they provide protein, fibre and mostly unsaturated fats. Their light salting gives them flavour with less added salt than heavily salted versions.
Why are roasted, lightly salted pistachio shells split open?
Roasted, lightly salted pistachio shells are usually split because the nut expands as it matures, naturally opening the shell. The split is a normal sign of ripeness; closed shells are harder to open and may contain an immature nut.
Can you eat the shells of roasted, lightly salted pistachios?
No, the hard shells of roasted, lightly salted pistachios are not meant to be eaten. Eat the kernel inside and discard the shell, which can be difficult to chew and may pose a choking risk.
What is the best way to store roasted, lightly salted pistachios?
Store roasted, lightly salted pistachios in an airtight container in a cool, dry place. Heat, light and moisture can make their oils turn rancid; refrigerate them if you want to keep them fresh for longer.
Can you freeze roasted, lightly salted pistachios?
Yes, roasted, lightly salted pistachios freeze well when sealed in an airtight bag or container. Let them return to room temperature before opening the package, so condensation does not make the nuts damp.
How can you tell if roasted, lightly salted pistachios have gone bad?
Roasted, lightly salted pistachios may have gone bad if they smell sour, paint-like or otherwise rancid, or taste distinctly bitter. Discard nuts that are damp or mouldy rather than trying to salvage them.
Do roasted, lightly salted pistachios help with weight loss?
Roasted, lightly salted pistachios can make a filling snack because they contain protein and fibre, but they do not cause weight loss by themselves. They may be useful when they replace a less filling snack and portions are kept in check.
Are roasted, lightly salted pistachios suitable for people with diabetes?
Roasted, lightly salted pistachios may affect blood sugar less sharply than many high-carbohydrate snack foods, but portion size and the rest of the meal still matter. If you take diabetes medication, ask your clinician or dietitian how to fit them into your plan.
Can dogs eat roasted, lightly salted pistachios?
No, roasted, lightly salted pistachios are not a good treat for dogs. The added salt and fat are unsuitable, and shells can cause choking or digestive problems.
Are roasted, lightly salted pistachios different from raw pistachios?
Yes, roasting gives roasted, lightly salted pistachios a firmer crunch and deeper flavour, while the added salt raises their sodium content. Raw pistachios have a milder taste and softer texture, which may work better in some recipes.
Pistachios, roasted, lightly salted Vitamins & Minerals
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Biotin
1.68µg · 6% DV
Vitamin E
0.64mg · 4% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
137mg · 20% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
287mg · 8% DV
Sodium
50mg · 2% DV
Pistachios, roasted, lightly salted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachios, roasted, lightly salted
To burn the 160 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 Pistachios, roasted, lightly salted?
Pistachios, roasted, lightly salted are the edible seeds of the pistachio tree, roasted and seasoned with a little salt. Grown across parts of the Middle East and Mediterranean, pistachios are enjoyed on their own as a snack and used in sweets, pastries and savoury dishes. Their crisp bite and rich, gently sweet flavour make them easy to serve by the handful.
They work well in a snack bowl, alongside drinks, or chopped over yoghurt and salads. They provide protein, fibre and unsaturated fats; a 28 g serving has about 5.7 g of protein. For a less salty snack, mix them with unsalted nuts or pair a modest handful with fresh fruit.
How Nutritious Is Pistachios, roasted, lightly salted?
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 Pistachios, roasted, lightly salted 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, roasted, lightly salted Contain Allergens?
Contains these allergens:
Which Diets Is Pistachios, roasted, lightly salted 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
Pistachios, roasted, lightly salted Fat Profile
SATURATED
1.57g
MONOUNSATURATED
6.52g
POLYUNSATURATED
3.89g
Omega 6:3 ratio 54.4:1
Above the ideal 4:1 (54.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.