1 serving (28 grams) contains 160 calories, 5.9 grams of protein, 12.8 grams of fat, and 7.9 grams of carbohydrates.
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Nutrition Information
Calories |
732.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.6 g | 75% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.7 mg | 0% | |
| Total Carbohydrates | 36.2 g | 13% | |
| Dietary Fiber | 13.2 g | 47% | |
| Sugars | 9.9 g | ||
| protein | 26.9 g | 53% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 137.0 mg | 10% | |
| Iron | 5.2 mg | 28% | |
| Potassium | 1292.8 mg | 27% | |
* 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 Pistachios
Pistachios are small, green nuts encased in a beige shell and originate from Western Asia and the Middle East. A staple in Mediterranean and Middle Eastern cuisines, they are often enjoyed raw, roasted, or incorporated into dishes and desserts. Nutritionally, pistachios are a powerhouse offering 572 calories per 100 grams alongside 21 grams of protein, 45.8 grams of healthy fats, and 10.3 grams of fiber. They provide essential minerals, including calcium (107 mg) and iron (4.03 mg), as well as small amounts of vitamin C. Their rich nutrient profile makes them a satisfying snack or ingredient while supporting various bodily functions such as heart health and muscle repair.
Health Benefits
- Pistachios support heart health due to their monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels.
- Rich in dietary fiber (10.3 g per 100 g), pistachios promote healthy digestion and support gut microbiota.
- Their high protein content (21 g per 100 g) aids in muscle development and repair, making them suitable for active individuals.
- Pistachios are a good source of iron (4.03 mg per 100 g), which is vital for healthy blood cell production and oxygen transport.
- With 107 mg of calcium per 100 g, pistachios contribute to bone health and proper nerve function.
Dietary Considerations
Selection and Storage
Store pistachios in an airtight container in a cool, dry place to maintain freshness. Refrigerating them can extend their shelf life up to six months.
Common Questions About Pistachios Nutrition
Are pistachios high in protein?
Yes, pistachios are relatively high in protein compared to other nuts, providing 21 grams of protein per 100 grams. They are a good source of plant-based protein, making them suitable for vegetarian and vegan diets.
Can I eat pistachios on a keto diet?
Pistachios can fit into a keto diet if consumed in moderation. They contain 28.3 grams of carbs per 100 grams, but 10.3 grams of that is fiber, which lowers net carbs to about 18 grams, meaning small portions can work within carb limits for keto followers.
What are the health benefits and concerns of pistachios?
Pistachios are rich in healthy fats (45.8 grams per 100 grams), fiber, vitamins like B6, and antioxidants which support heart health, digestion, and cellular protection. However, individuals with nut allergies or those needing to control calorie intake should consume them cautiously, as they are calorie-dense (572 calories per 100 grams).
How many pistachios should I eat in a serving?
A recommended serving is about 1 ounce (28 grams), roughly 49 pistachios, which provides around 159 calories, 6 grams of protein, and 3 grams of fiber. This portion size is balanced for snacking or adding to meals without overloading on calories.
How do pistachios compare to other nuts like almonds and cashews?
Pistachios have slightly fewer calories than cashews and almonds but offer more fiber and a unique nutrient profile, including high amounts of vitamin B6 and antioxidants. They are also lower in fat compared to cashews (45.8g vs. cashew's ~50g per 100 grams). Their slightly sweet flavor makes them versatile for snacking and recipes.
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.
- USDA FoodData - Pistachios DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Healthy Dietary Patterns and the Nutritional Role of Nuts and SeedsDietary Guidelines for Americans 2020-2025Discusses the role of nuts, including pistachios, in a healthy dietary pattern and their nutritional contributions to a balanced diet.
- Effects of Pistachio Consumption on HealthJournal of NutritionSummarizes clinical research on pistachio consumption, highlighting benefits for metabolic health, heart health, and nutrient intake.
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.
