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Rich in healthy fats, protein, and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Siirt pistachio kernels (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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.3 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 169 kcal |
| 1 piece (whole) | 0.6 g | 3 kcal |
| 1 tablespoon (whole) | 8 g | 45 kcal |
| 2 tablespoon (whole) | 16 g | 90 kcal |
| 1 ounce (whole) | 28 g | 157 kcal |
| 0.25 cup (whole) | 30 g | 169 kcal |
| 1 serving (large) | 45 g | 253 kcal |
| ½ cup (whole) | 60 g | 337 kcal |
| 100 g | 100 g | 562 kcal |
Calculated from 562 calories per 100 g.
Yes, Siirt pistachio kernels work well in baklava. Their larger size and flavor can give the filling a different character from the Antep pistachios traditionally associated with Turkish baklava, but you can use them in the same way.
Siirt pistachio kernels are typically larger and more elongated, while Antep pistachios are often smaller and more intensely aromatic. Variety, harvest and roasting can affect the taste and appearance, so the difference is not identical in every batch.
Keep Siirt pistachio kernels in an airtight container in a cool, dark place; refrigerate them if you need to store them longer. Discard them if they smell rancid or musty, taste bitter in an unusual way, or show mold.
Yes, you can roast Siirt pistachio kernels in a dry pan or oven over low to moderate heat, stirring often. They can burn quickly, so watch them closely and let them cool before judging their final crunch.
Yes, the thin brownish skin on Siirt pistachio kernels is edible. It is normally eaten with the kernel; if you want a smoother texture or brighter green appearance for a recipe, briefly blanch the kernels and peel them.
No, washing Siirt pistachio kernels is usually unnecessary. Moisture left on them can encourage spoilage during storage; if you do rinse them, do it just before using and dry them thoroughly.
Yes, Siirt pistachio kernels freeze well when packed in an airtight freezer-safe container. Dividing them into the amounts you expect to use makes it easier to thaw only what you need and keep the rest frozen.
Yes, Siirt pistachio kernels can be eaten raw if they are sold as ready-to-eat. Raw kernels have a milder flavor than roasted ones; choose unsalted kernels when you want to add them to recipes.
Yes, people with diabetes can generally include Siirt pistachio kernels in meals or snacks, especially in an unsalted form and in a planned portion. Ask your doctor or dietitian for advice if your medication or meal plan affects how you should portion them.
Siirt pistachio kernels do not cause weight gain on their own, but eating them frequently in large amounts can add substantially to your overall energy intake. Using a measured portion in place of another snack can help keep intake in check.
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
0.3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Siirt pistachio kernels are the edible insides of pistachios grown around Siirt in southeastern Turkey. Like other pistachios, they’re enjoyed on their own or used in sweets and savoury cooking; Siirt-grown nuts are often noted for their large kernels.
Their flavour is gently sweet and distinctive, with a crisp bite when roasted. In Turkey, they’re commonly served as a snack, and the kernels can also go into baklava, halva, pilafs or salads. They provide protein, fibre and mostly unsaturated fats, making a small handful a satisfying snack. Choose unsalted kernels if you want to keep the snack lighter, or pair them with fruit or yoghurt.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.68g
MONOUNSATURATED
7.14g
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.