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Shelled pistachios Calories
Source of protein, fiber, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Shelled pistachios (28 g) has 157 calories. That works out to 560 calories per 100 g. It contains 7.6 g of carbs, 5.6 g of protein, 12.7 g of fat and 3 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.
Shelled pistachios Nutrition Facts
Selected: 1 ounce (medium) · 28 g
157
KCAL / 28G
Carbs
7.6g
· 3% DV
Protein
5.6g
· 11% DV
Fat
12.7g
· 16% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 13% · Fat 69%
Shelled pistachios nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 3 g | 11% |
| Protein | 5.6 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 Shelled pistachios?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 1 tablespoon (medium) | 8 g | 45 kcal |
| 1 serving (small) | 15 g | 84 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 1 pack (medium) | 50 g | 280 kcal |
| 1 serving (large) | 60 g | 336 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (whole) | 120 g | 672 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Shelled pistachios
Are shelled pistachios good for you?
Yes, shelled pistachios provide protein, fibre and mostly unsaturated fats, making them a nutritious snack. Choose unsalted kernels if you are watching sodium, and keep portions in mind because nuts are energy-dense.
How should you store shelled pistachios?
Store shelled pistachios in an airtight container in a cool, dark place. Refrigerate them for longer storage, especially in warm weather, and keep the container sealed so the kernels do not absorb other food odors.
Can you eat shelled pistachios raw?
Yes, shelled pistachios can be eaten raw; roasting is not necessary. Raw kernels work in salads, yogurt and baking, while briefly toasting them can bring out a stronger aroma before you add them to a recipe.
Why are some shelled pistachios bright green?
The vivid green color in shelled pistachios comes from natural pigments in the kernel and is especially prized in early-harvest pistachios. Color can vary by variety and harvest, so green color alone does not prove freshness or quality.
Can you freeze shelled pistachios?
Yes, shelled pistachios freeze well when sealed in an airtight, freezer-safe package. Freeze them in portions so you only thaw what you need, and avoid repeatedly thawing and refreezing the same batch.
How do you roast shelled pistachios at home?
Spread shelled pistachios in a single layer and toast them briefly in a dry pan over low heat, stirring often. They can darken quickly, so remove them as soon as they smell fragrant and let them cool.
Do shelled pistachios need to be washed before eating?
No, packaged shelled pistachios generally do not need washing before you eat them. Water can leave the kernels damp and shorten their storage life; if they are visibly dirty, rinse only the amount you plan to use and dry it thoroughly.
What can you make with shelled pistachios besides baklava?
Shelled pistachios work in pesto, salads, granola, cookies and ice cream as well as baklava. Chop them for texture or grind them into a paste; add the paste gradually because it can make mixtures thick.
How can you tell if shelled pistachios have gone rancid?
Rancid shelled pistachios often smell stale, sour or paint-like and may taste bitter. Discard kernels with that smell or taste rather than trying to mask it, since their natural oils can turn rancid during storage.
Are shelled pistachios safe for dogs?
Shelled pistachios are not a good dog treat, particularly if salted, seasoned or eaten in large amounts. The high fat content may upset a dog’s stomach, and whole nuts can pose a choking risk; choose a dog-specific treat instead.
Shelled pistachios Vitamins & Minerals
Vitamins
B6
0.48mg · 28% DV
B1
0.24mg · 20% DV
Vitamin E
0.8mg · 5% DV
Folate
14.28µg · 4% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
137mg · 20% DV
Manganese
0.34mg · 15% DV
Potassium ⭐
287mg · 8% DV
Sodium
0.28mg · 0% DV
Shelled pistachios Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shelled pistachios
To burn the 157 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 Shelled pistachios?
Shelled pistachios are the kernels inside the hard shells of pistachio nuts. The vivid green kernels known as boz fıstık içi are especially associated with southeastern Turkey, where they are prized for sweets such as baklava and katmer; they can also be eaten on their own, raw or roasted.
Their flavour is gently sweet and nutty, with a crisp bite. They work well as a snack, stirred into yoghurt or porridge, or chopped over desserts and salads. Shelled pistachios provide protein and fibre alongside fats, so a modest handful can make a satisfying addition to a snack or meal. For a lighter dessert, use them as a flavourful topping rather than a large filling.
How Nutritious Is Shelled 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 Shelled 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 Shelled pistachios Contain Allergens?
Contains these allergens:
Which Diets Is Shelled 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
Shelled pistachios Fat Profile
SATURATED
1.56g
MONOUNSATURATED
6.67g
POLYUNSATURATED
3.85g
Omega 6:3 ratio 54:1
Above the ideal 4:1 (54:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.