1 serving (medium) of Raw in-shell pistachios (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.

Raw in-shell pistachios Nutrition Facts

Selected: 100 g

560

KCAL / 100G

Carbs

27.2g

· 10% DV

Protein

20.2g

· 40% DV

Fat

45.4g

· 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%

Raw in-shell pistachios Vitamins & Minerals

Vitamins

1.7mg · 100% DV

0.87mg · 73% DV

Vitamin E

2.86mg · 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 Raw in-shell pistachios?

Nutrient density

High

72/ 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.

Raw in-shell pistachios 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 Raw in-shell pistachios

To burn the 560 calories in 100 g:

🚶

139min

Walking (5 km/h)

🏃

57min

Running (8 km/h)

🚴

76min

Cycling

🏊

65min

Swimming

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

Is Raw in-shell pistachios Processed?

NOVA 1

Unprocessed

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 Raw in-shell pistachios 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 Raw 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

Raw in-shell pistachios Fat Profile

SATURATED

5.6g

MONOUNSATURATED

23.3g

POLYUNSATURATED

13.9g

⚖️

Omega 6:3 ratio 51.9:1

Above the ideal 4:1 (51.9:1).

Compare Raw in-shell pistachios

🥜vs🥜

Raw in-shell pistachios vs Peanuts7 kcal fewer per 100 g

→🥜vs🥜

Raw in-shell pistachios vs Walnut94 kcal fewer per 100 g

→🥜vs🥜

Raw in-shell pistachios vs Almond19 kcal fewer per 100 g

→🥜vs🌻

Raw in-shell pistachios vs Sunflower seeds24 kcal fewer per 100 g

→

Foods Similar to Raw in-shell pistachios

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026