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Soy-coated pistachio Calories
Protein and fiber-rich snack pistachio with soy coating
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Soy-coated pistachio (30 g) has 159 calories. That works out to 530 calories per 100 g. It contains 9.6 g of carbs, 6.6 g of protein, 10.8 g of fat and 2.4 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Soy-coated pistachio Nutrition Facts
Selected: 1 serving (medium) · 30 g
159
KCAL / 30G
Carbs
9.6g
· 3% DV
Protein
6.6g
· 13% DV
Fat
10.8g
· 14% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 16% · Fat 60%
Soy-coated pistachio nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 129 mg | 6% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 6.6 g | 13% |
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 Soy-coated pistachio?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 159 kcal |
| 1 piece (small) | 5 g | 27 kcal |
| 1 tablespoon (medium) | 10 g | 53 kcal |
| 1 serving (small) | 20 g | 106 kcal |
| 1 ounce (medium) | 28 g | 148 kcal |
| 1 pack (medium) | 40 g | 212 kcal |
| 1 serving (large) | 50 g | 265 kcal |
| 100 g | 100 g | 530 kcal |
| 1 cup (large) | 120 g | 636 kcal |
Calculated from 530 calories per 100 g.
Frequently Asked Questions About Soy-coated pistachio
What is soy-coated pistachio?
Soy-coated pistachio is a snack made from pistachios covered in a soy-based coating, often seasoned for a crisp, savoury bite. The coating recipe varies by product, so its texture and flavour can differ from one brand or batch to another.
How do you eat soy-coated pistachio?
Eat soy-coated pistachio straight from the pack as a crunchy snack. It can also be served in a snack bowl or crumbled over salads and soups; taste a piece first before adding extra salt to a dish.
How is soy-coated pistachio made?
Soy-coated pistachio is made by covering pistachios with a soy-based mixture and cooking them until the outer layer becomes crisp. Commercial recipes may use different seasonings and coating methods, so a homemade version may not match the packaged texture.
Is soy-coated pistachio healthy?
Soy-coated pistachio provides protein and fibre, but it is still a coated snack and may be salty. It can fit into a varied eating pattern; the practical detail is to serve a portion rather than keep nibbling from a large bag.
Does soy-coated pistachio need to be refrigerated?
No, unopened soy-coated pistachio generally does not need refrigeration. Keep it sealed in a cool, dry cupboard; refrigerating it can expose the coating to moisture when the pack is opened and may make it less crisp.
How do you keep soy-coated pistachio crunchy after opening?
Keep soy-coated pistachio crunchy by transferring it to an airtight container or tightly resealing the pack. Store it away from steam and humidity, and use a clean, dry utensil when serving so moisture does not get into the snack.
Can soy-coated pistachio be used as a salad topping?
Yes, soy-coated pistachio can add crunch to salads, grain bowls, or soups. Crush it lightly and add it just before serving so the coating stays crisp; reduce other salty toppings if this snack is strongly seasoned.
Does soy-coated pistachio make you gain weight?
Soy-coated pistachio does not cause weight gain on its own, but it is easy to eat more than intended because it is crunchy and energy-dense. Put a serving in a bowl instead of eating straight from the packet.
Is soy-coated pistachio suitable for people with diabetes?
Soy-coated pistachio is not automatically suitable for everyone with diabetes because its coating contributes carbohydrates. Portion size and the product’s ingredients matter; anyone adjusting food around blood-glucose targets can ask their clinician or dietitian for individual guidance.
Can you roast soy-coated pistachio again if it has gone soft?
You can try warming soy-coated pistachio briefly in a low oven to improve its crunch, but it may not return to its original texture. Do not eat it if it smells rancid, shows mould, or tastes unpleasant; reheating cannot make spoiled food safe.
Soy-coated pistachio Vitamins & Minerals
Vitamins
B6
0.36mg · 21% DV
B1
0.21mg · 18% DV
Biotin
2.1µg · 7% DV
B2
0.09mg · 7% DV
Minerals
Copper
0.39mg · 43% DV
Phosphorus
114mg · 16% DV
Manganese
0.36mg · 16% DV
Magnesium
36mg · 9% DV
Potassium ⭐
243mg · 7% DV
Sodium
129mg · 6% DV
Soy-coated pistachio Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy-coated pistachio
To burn the 159 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 Soy-coated pistachio?
Soy-coated pistachio pairs pistachio kernels with a crisp soy-based outer layer, making a crunchy snack rather than a plain nut. The coating adds a savoury note and a firmer bite, while the pistachio brings its familiar rich, slightly sweet flavour. It works well as a snack on its own, in a bowl for sharing, or alongside drinks; you can also fold a few into a mixed-nut spread for extra crunch.
It offers protein and fibre, though it is energy-dense, so a small handful is a practical portion. Pair it with fresh fruit or unsalted nuts if you want a more varied snack, and bear in mind that the coating can make it more substantial than plain pistachios.
How Nutritious Is Soy-coated pistachio?
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 Soy-coated pistachio Processed?
NOVA 3
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 Soy-coated pistachio Contain Allergens?
Contains these allergens:
Which Diets Is Soy-coated pistachio Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soy-coated pistachio Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.4g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 130:1
Above the ideal 4:1 (130:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.