1 piece (medium) of Fresh Pistachio (15 g) has 41 calories. That works out to 270 calories per 100 g. It contains 2.6 g of carbs, 1.5 g of protein, 2.7 g of fat and 1.1 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Fresh Pistachio?

Fresh pistachio is the newly harvested nut of the pistachio tree, a crop strongly associated with Gaziantep and southeastern Turkey. Its green kernel is tender and moist compared with dried pistachios, and it may still have a thin papery skin beneath the shell. Eat it plain as a seasonal snack, or use it to add colour and flavour to desserts and ice cream.

Its taste is gently sweet and grassy, with a soft bite. In Turkey it may be enjoyed on its own, alongside tea, or after a meal; elsewhere, serve it as a snack or chop it over yoghurt and pastries. It provides protein, fibre and fats, with 7 g of fibre per 100 g. Pair a small handful with fruit for an easy snack.

Fresh Pistachio Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

10.3g

· 21% DV

Fat

18g

· 23% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 26% · Protein 15% · Fat 59%

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Fresh Pistachio Vitamins & Minerals

Vitamins

1.7mg · 100% DV

0.87mg · 73% DV

Vitamin E

2.3mg · 15% DV

Folate

51µg · 13% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

490mg · 70% DV

Manganese

1mg · 43% DV

Potassium ⭐

1020mg · 30% DV

How Nutritious Is Fresh Pistachio?

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

Medium

58/ 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.

Fresh Pistachio 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 Fresh Pistachio

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fresh Pistachio Processed?

NOVA 1

Unprocessed

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 Fresh Pistachio 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 Fresh Pistachio 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

Fresh Pistachio Fat Profile

SATURATED

2.1g

MONOUNSATURATED

9.3g

POLYUNSATURATED

5.9g

⚖️

Omega 6:3 ratio 96.7:1

Above the ideal 4:1 (96.7:1).

Compare Fresh Pistachio

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Frequently Asked Questions About Fresh Pistachio

How do you eat fresh pistachios?

Open the firm outer shell and eat the green kernel inside. The thin reddish or purple skin around the kernel is edible too. Fresh pistachios can be eaten on their own or added to salads, desserts, and sauces.

Can you eat fresh pistachios raw?

Yes, fresh pistachios can be eaten raw once you remove the hard shell. Their kernels are naturally softer and more moist than dried pistachios, and the thin skin around each kernel does not need to be peeled.

How do you peel fresh pistachios?

Remove the hard shell by hand or with a nutcracker; the kernel’s thin colored skin is optional to peel. To remove that skin more easily, briefly soak the kernels in hot water, then rub them gently with a clean towel.

What do fresh pistachios taste like?

Fresh pistachios taste mild, sweet, and slightly grassy, with a softer texture than roasted or dried pistachios. Their flavor is most noticeable when the kernels are eaten plain, without salt or strong seasonings.

How are fresh pistachios different from dried pistachios?

Fresh pistachios contain more moisture and have softer kernels and a milder flavor; dried pistachios are firmer, crunchier, and more concentrated in taste. Fresh ones may also be sold with a fleshy outer hull that dried pistachios lack.

How should you store fresh pistachios?

Keep fresh pistachios in a sealed container in the refrigerator. If they still have a moist outer hull, remove it before storage to reduce the chance of mold; discard pistachios that develop a sour smell, mold, or a sticky texture.

Can you freeze fresh pistachios?

Yes, fresh pistachios freeze well. Remove any fleshy outer hull, dry the kernels thoroughly, and seal them in a freezer-safe container. After thawing, they may be softer, so they work especially well in cooking and baking.

When are fresh pistachios in season?

Fresh pistachios are harvested in late summer and are usually available for a limited time. Choose ones with plump, vividly green kernels and firm outer coverings; shriveled kernels or a musty smell suggest they are no longer fresh.

Can you roast fresh pistachios?

Yes, you can roast fresh pistachios, but their extra moisture means they may take longer to crisp than dried nuts. Remove the hard shells, roast the kernels gently, and stir them often to keep them from scorching.

Are fresh pistachios healthy to snack on?

Yes, fresh pistachios provide protein, fiber, and unsaturated fats, making them a filling snack. They are easy to overeat when shelled, so serving them in their shells can help slow down snacking and make portions easier to notice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026