1 ounce (medium) of Raw 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.

What is Raw pistachios?

Raw pistachios are the uncooked kernels of the pistachio tree; the Antep variety is especially associated with southeastern Turkey. Their kernels are green to purplish, with a gently sweet, distinctive flavour and a crisp bite. Eat them as a snack, or stir them into yoghurt and porridge; in Turkish cooking, pistachios are also prized in baklava, katmer and other sweets. They bring protein, fibre and unsaturated fats to the table: per 100 g, they provide 20.2 g of protein and 10.3 g of fibre. For an easy snack, pair a small handful with fresh fruit, or use chopped kernels to add crunch to a salad.

Raw 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 pistachios Vitamins & Minerals

Vitamins

1.7mg · 100% DV

0.87mg · 73% DV

Biotin

7µg · 23% DV

Vitamin E

2.9mg · 19% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

490mg · 70% DV

Manganese

1mg · 43% DV

Potassium ⭐

1025mg · 30% DV

How Nutritious Is Raw pistachios?

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.

Raw 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 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 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 Raw 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 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 pistachios Fat Profile

SATURATED

5.6g

MONOUNSATURATED

23.3g

POLYUNSATURATED

13.7g

⚖️

Omega 6:3 ratio 54:1

Above the ideal 4:1 (54:1).

Compare Raw pistachios

🥜vs🥜

Raw pistachios vs Peanuts7 kcal fewer per 100 g

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Raw pistachios vs Walnut94 kcal fewer per 100 g

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Raw pistachios vs Almond19 kcal fewer per 100 g

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Raw pistachios vs Sunflower seeds24 kcal fewer per 100 g

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Foods Similar to Raw 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

Frequently Asked Questions About Raw pistachios

How do you eat raw pistachios?

Crack the shell and eat the kernel, or add raw pistachios to salads, oatmeal, yogurt, and desserts. You can also chop or blend them into pesto, sauces, and crusts; the thin skin on the kernel is edible.

Do raw pistachios need to be roasted before eating?

No. Raw pistachios sold as ready to eat can be eaten without roasting. Roasting brings out a toastier flavor and crunch, but it is optional; avoid kernels that smell rancid or show signs of moisture or mold.

Can you eat the shell of a raw pistachio?

No, the hard beige shell is not meant to be eaten. Crack it open and eat the kernel inside. The thin reddish-purple skin covering the kernel is edible, so there is no need to peel it off.

How should you store raw pistachios?

Keep raw pistachios in an airtight container in a cool, dark, dry place. Shelled kernels lose freshness faster than pistachios in their shells, so refrigerate them if you will not use them soon.

Can you freeze raw pistachios?

Yes, raw pistachios freeze well. Seal them in an airtight freezer-safe container to protect them from moisture and odors. Take out only what you need and let it thaw while still sealed to limit condensation.

Are raw pistachios actually raw, or are they heat-treated?

“Raw” generally means the pistachios have not been roasted, but handling and safety treatments can vary by supplier. Follow the package’s preparation instructions, and do not eat pistachios that are moldy, damp, or rancid-smelling.

Should you soak raw pistachios before eating them?

No, soaking raw pistachios is not necessary; they can be eaten straight from the shell. Soaking softens them and changes their texture, so it is mainly useful when a recipe calls for blending them into a smooth paste or cream.

How can you tell if raw pistachios have gone rancid?

Rancid raw pistachios often smell like old or bitter oil and taste unpleasantly sharp or bitter. Discard them if you notice that odor or taste, or see mold; do not try to hide the flavor by roasting or seasoning them.

Can raw pistachios help you feel full?

Yes, raw pistachios can make a filling snack because they provide protein, fiber, and fat. Eating them in the shell may slow down snacking, while measuring out a small serving helps prevent mindless eating from a large bag.

Can raw pistachios raise blood sugar?

Raw pistachios generally have a modest effect on blood sugar compared with many refined-carbohydrate snacks. Their protein, fiber, and fat slow digestion, but people managing diabetes should account for the portion and any foods eaten alongside them.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026