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Salted in-shell pistachios Calories
Rich in healthy fats, protein, and fiber; high in sodium due to salting.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salted in-shell pistachios (30 g) has 169 calories. That works out to 562 calories per 100 g. It contains 8.2 g of carbs, 6.1 g of protein, 13.6 g of fat and 3.1 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salted in-shell pistachios Nutrition Facts
Selected: 1 serving (medium) · 30 g
169
KCAL / 30G
Carbs
8.2g
· 3% DV
Protein
6.1g
· 12% DV
Fat
13.6g
· 17% DV
Fiber
3.1g
· 11% 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%
Salted in-shell pistachios nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 6.1 g | 12% |
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 Serving of Salted in-shell pistachios?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 169 kcal |
| 1 piece (whole) | 0.6 g | 3 kcal |
| 20 piece (whole) | 12 g | 67 kcal |
| 40 piece (whole) | 24 g | 135 kcal |
| 1 ounce (whole) | 28.4 g | 159 kcal |
| ½ cup (whole) | 30 g | 169 kcal |
| 1 serving (large) | 45 g | 253 kcal |
| 1 cup (whole) | 60 g | 337 kcal |
| 100 g | 100 g | 562 kcal |
Calculated from 562 calories per 100 g.
Frequently Asked Questions About Salted in-shell pistachios
Are salted in-shell pistachios healthy?
Yes, salted in-shell pistachios provide protein, fiber, and mostly unsaturated fats, but they also contain added sodium. They can be a satisfying snack; choose unsalted pistachios if you are trying to reduce your salt intake.
Can salted in-shell pistachios raise blood pressure?
Yes, the sodium in salted in-shell pistachios can contribute to higher blood pressure when you eat a lot of them. If you have high blood pressure, choose unsalted pistachios and ask your clinician about your personal sodium limit.
How do you open a closed salted in-shell pistachio?
Use the empty half-shell from another salted in-shell pistachio as a lever: fit its tip into the narrow opening and twist gently. If a shell is completely closed, don’t crack it with your teeth; use a nutcracker instead.
Can you eat the shells of salted in-shell pistachios?
No, the hard outer shells of salted in-shell pistachios are not meant to be eaten; eat the nut inside and discard the shell. Chewing the shells can be uncomfortable and may pose a choking risk.
How many salted in-shell pistachios should you eat a day?
About 30 g is a practical serving of salted in-shell pistachios. Since the shells are discarded, portion out the kernels rather than judging by the weight of the shells, and avoid eating straight from a large bag.
How should you store salted in-shell pistachios?
Keep salted in-shell pistachios in an airtight container in a cool, dry place, away from heat and moisture. For longer storage, refrigerate them in a sealed container so they are less likely to lose their flavor and crunch.
Can you freeze salted in-shell pistachios?
Yes, salted in-shell pistachios can be frozen. Seal them in an airtight, moisture-proof container, take out only what you need, and let them come to room temperature before eating to help preserve their crunch.
Are salted in-shell pistachios safe for toddlers?
Whole salted in-shell pistachios are a choking hazard for toddlers and young children. Don’t give them whole; offer an age-appropriate form only when the child can manage it safely, and remember that the salted variety adds sodium.
Do salted in-shell pistachios cause weight gain?
Salted in-shell pistachios do not cause weight gain on their own, but eating large portions adds substantial energy. Having to shell them may slow snacking, yet the salt can make you thirsty and encourage extra eating or drinking.
Should you rinse salted in-shell pistachios to remove salt?
You can rinse salted in-shell pistachios, but it may soften the shells and kernels and reduce their crunch. If you want less sodium, unsalted pistachios are a better choice than washing the salted ones.
Salted in-shell pistachios Vitamins & Minerals
Vitamins
B6
0.51mg · 30% DV
B1
0.26mg · 22% DV
Biotin
2.1µg · 7% DV
Vitamin E
0.87mg · 6% DV
Minerals
Copper
0.39mg · 43% DV
Phosphorus
147mg · 21% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
308mg · 9% DV
Sodium
120mg · 5% DV
Salted in-shell pistachios Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted in-shell pistachios
To burn the 169 calories in 1 serving (medium) (30 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 Salted in-shell pistachios?
Salted in-shell pistachios are pistachio nuts roasted and seasoned with salt, then sold in their natural shells. Opening each shell to reach the kernel makes them a leisurely snack, whether you’re sharing a bowl at home or taking them on the go.
They have a crisp bite, a rich, gently sweet nuttiness and a salty finish. They’re enjoyed around the world as a snack, and work well alongside dried fruit or a drink. Pistachios provide protein, fibre and unsaturated fats, while the added salt makes this version higher in sodium. A small handful is a satisfying portion; choose unsalted pistachios if you’re keeping an eye on salt.
How Nutritious Is Salted in-shell pistachios?
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 Salted in-shell pistachios 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 Salted in-shell pistachios Contain Allergens?
Contains these allergens:
Which Diets Is Salted in-shell pistachios 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
Salted in-shell pistachios Fat Profile
SATURATED
1.68g
MONOUNSATURATED
6.99g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 51.4:1
Above the ideal 4:1 (51.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.