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Roasted in-shell pistachios Calories
Protein-rich, fiber-rich nut snack with healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted 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.
Roasted 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%
Roasted 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 | 1.8 mg | 0% |
| 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 Roasted in-shell pistachios?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 169 kcal |
| 1 piece (whole) | 0.6 g | 3 kcal |
| 20 piece (medium) | 12 g | 67 kcal |
| 40 piece (large) | 24 g | 135 kcal |
| 1 ounce (small) | 28 g | 157 kcal |
| ½ cup (half) | 30 g | 169 kcal |
| 1 pack (small) | 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 Roasted in-shell pistachios
Are roasted in-shell pistachios a healthy snack?
Yes, roasted in-shell pistachios provide protein and fibre and can make a filling snack. If they are salted, keep the added salt in mind; having to shell them also slows down eating compared with ready-to-eat kernels.
How do you open a closed roasted in-shell pistachio?
Use the tip of another pistachio shell to gently pry open a closed roasted in-shell pistachio. Avoid biting down on it, since forcing a hard shell with your teeth can chip or damage them.
Can you eat the shells of roasted in-shell pistachios?
No, the hard outer shells of roasted in-shell pistachios are not meant to be eaten. Remove the kernel and discard the shell; swallowing shell fragments can irritate your mouth or throat and may cause discomfort.
How should you store roasted in-shell pistachios after opening the bag?
Store roasted in-shell pistachios in an airtight container in a cool, dry place after opening. Heat, moisture, and sunlight can make their natural oils taste stale, so avoid leaving them in an open bag or beside the stove.
Are roasted in-shell pistachios always salted?
No, roasting does not automatically mean roasted in-shell pistachios have salt added. Both salted and unsalted versions are sold, so taste and the ingredient information can help you tell which kind you have.
What is the difference between raw and roasted in-shell pistachios?
Roasted in-shell pistachios have been heated, giving them a toastier flavour and a crisper texture than raw pistachios. Roasting may also involve added salt, while raw pistachios usually have a milder taste.
Why are some roasted in-shell pistachios still closed?
Some roasted in-shell pistachios stay closed because their shells did not split naturally as the nuts developed. A closed shell alone does not mean the nut is spoiled; discard it if the kernel smells rancid or tastes bitter.
Can you roast roasted in-shell pistachios again at home?
Yes, you can warm roasted in-shell pistachios again, but they are already roasted and can dry out or burn quickly. Heat them briefly and watch closely; adding more roasting time is unlikely to improve nuts that are already crisp.
Do roasted in-shell pistachios make you gain weight?
Roasted in-shell pistachios do not cause weight gain by themselves, but eating large amounts can add substantial energy to your day. Serve a portion in a small bowl rather than eating straight from the bag to make your intake easier to notice.
How can you tell if roasted in-shell pistachios have gone rancid?
Rancid roasted in-shell pistachios often smell stale, paint-like, or unpleasant, and the kernels may taste bitter. Discard nuts with those signs rather than trying to hide the off-flavour by roasting them again.
Roasted 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
1.8mg · 0% DV
Roasted in-shell pistachios Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted 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 Roasted in-shell pistachios?
Roasted in-shell pistachios are pistachio nuts roasted while still enclosed in their shells. The name is especially associated with Antep pistachios from southeastern Turkey, around Gaziantep, where pistachio growing has a long history. You crack the shells open to eat the kernels, and roasting brings out their rich, distinctive flavour.
They’re commonly served as a snack for sharing, whether alongside drinks or at a gathering; in Turkey, they’re also a familiar companion to tea. Pistachios provide protein, fibre and mostly unsaturated fats, while being energy-dense: a 30 g serving makes a practical portion. Pair them with fresh fruit for a more varied snack, or choose an unsalted version if you prefer less salt.
How Nutritious Is Roasted 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 Roasted 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 Roasted in-shell pistachios Contain Allergens?
Contains these allergens:
Which Diets Is Roasted 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
Roasted 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.