1 serving (28 grams) contains 159 calories, 6.0 grams of protein, 13.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
883.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.2 g | 92% | |
| Saturated Fat | 8.3 g | 41% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 44.4 g | 16% | |
| Dietary Fiber | 16.7 g | 59% | |
| Sugars | 11.1 g | ||
| protein | 33.3 g | 66% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 166.7 mg | 12% | |
| Iron | 6.1 mg | 33% | |
| Potassium | 1611.1 mg | 34% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pistachio
Pistachios are small, edible seeds native to the Middle East and Central Asia, commonly used in Mediterranean, Indian, and Middle Eastern cuisines. They belong to the cashew family and are recognized for their distinct green hue and subtly sweet, nutty flavor. Nutritionally, pistachios are energy-dense, providing 567 calories per 100 grams, with a macronutrient profile that includes 21 grams of protein, 28 grams of carbohydrates, 46 grams of fats (primarily healthy unsaturated fats), and 10 grams of dietary fiber. They are also a source of essential micronutrients like calcium, iron, Vitamin C, and antioxidants such as lutein and zeaxanthin, which promote overall health. As a versatile ingredient, pistachios can be eaten raw, roasted, or incorporated into sweet and savory dishes alike.
Health Benefits
- Rich in healthy fats, including monounsaturated fats, pistachios help reduce bad cholesterol (LDL) levels and support heart health.
- High in dietary fiber (10.7g/100g), pistachios promote gut health and improve digestion.
- A good source of plant-based protein (21g/100g), they aid in muscle repair and contribute to satiety.
- Abundant antioxidants such as lutein and zeaxanthin support healthy vision and may reduce the risk of age-related macular degeneration.
- Providing 3.9mg of iron per 100g, pistachios help combat iron deficiency and support red blood cell production.
Dietary Considerations
Selection and Storage
Store pistachios in an airtight container in a cool, dry place to maintain freshness. Refrigeration or freezing can extend their shelf life further.
Common Questions About Pistachio Nutrition
Are pistachios high in protein?
Yes, pistachios are a good source of plant-based protein. A 100-gram serving contains approximately 21.4 grams of protein, making them a great snack for building and maintaining muscles, especially for vegetarians and vegans.
Can I eat pistachios on a keto diet?
Pistachios can be consumed in moderation on a keto diet, but they are slightly higher in net carbs compared to other nuts. A 100-gram serving contains about 28.6 grams of carbs, with 10.7 grams of fiber, for a net carb content of 17.9 grams, so portion control is essential.
What are the health benefits of eating pistachios?
Pistachios are rich in healthy fats, fiber, and antioxidants, which support heart health and digestion. They are also a good source of vitamins and minerals like vitamin B6 and potassium. However, due to their high calorie density (567 calories per 100 grams), they should be eaten in moderation.
What is the recommended serving size for pistachios?
A standard serving size of pistachios is about 1 ounce (28 grams), which equals roughly 49 nuts. This portion provides around 160 calories, 6 grams of protein, 8 grams of carbs, and 3 grams of fiber, making it a balanced snack option.
How do pistachios compare to almonds in terms of nutrition?
Compared to almonds, pistachios have slightly less fat (46.4 grams vs. 50 grams per 100 grams) and more protein (21.4 grams vs. 21 grams per 100 grams). Pistachios also contain fewer calories per 100 grams (567 vs. 579). Both are nutrient-dense, but pistachios have a unique flavor and higher fiber content, making them a great alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Nuts and Seeds in Health and Disease PreventionNational Center for Biotechnology Information (NCBI)Explores the unique nutrients in nuts like pistachios and their roles in health promotion and disease prevention.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesThe guidelines recommend incorporating nuts like pistachios as part of a balanced diet for health benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
