Shelled pistachio

Nut

Item Rating: 77/100

1 serving (28 grams) contains 159 calories, 6.0 grams of protein, 13.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (112g)

Calories		636
% Daily Value*
Total Fat		52 g	66%
	Saturated Fat	6 g	30%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		32 g	11%
	Dietary Fiber	12 g	42%
	Sugars	8 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		120 mg	9%
Iron		4.4 mg	24%
Potassium		1160 mg	24%

* 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

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 468 cal (67.6%)

Protein: 96 cal (13.9%)

Carbs: 128 cal (18.5%)

About Shelled pistachio

Shelled pistachios are the kernels of pistachio nuts, which originate from the Middle East and Central Asia. These small, vibrant green nuts have gained popularity worldwide and are often used in Mediterranean, Indian, and Middle Eastern cuisines. Pistachios are nutrient-dense, offering a balanced profile of healthy fats, protein, and dietary fiber. A 1-ounce (28-gram) serving provides approximately 159 calories, 6 grams of protein, 13 grams of fat (the majority being monounsaturated fats), 3 grams of fiber, and essential micronutrients such as vitamin B6, thiamin, phosphorus, and copper. Their low glycemic index and high levels of antioxidants make them a popular snack for health-conscious individuals. Shelled pistachios are especially convenient as they eliminate the need to crack the shells, making them suitable for cooking or quick consumption.

Health Benefits

• Rich in vitamin B6, which supports brain development and regulates mood by aiding in neurotransmitter production.
• High in monounsaturated fats, which help lower LDL cholesterol and improve heart health.
• A good source of dietary fiber (3 grams per ounce), promoting healthy digestion and aiding in weight management.
• Contains antioxidants like lutein and zeaxanthin, which support eye health by protecting against age-related macular degeneration.
• Provides copper, which assists in iron absorption and the formation of red blood cells.

Dietary Considerations

Allergens: Contains tree nuts

Suitable for: Vegetarian, vegan, gluten-free, mediterranean diet

Not suitable for: Tree-nut allergy, low-fat diet (due to fat content if not moderated)

Selection and Storage

Store shelled pistachios in an airtight container in a cool, dry place for up to six months. To extend freshness, refrigerate or freeze them.

Common Questions About Shelled pistachio Nutrition

Are shelled pistachios high in protein?

Yes, shelled pistachios are a good source of protein, containing about 6 grams of protein per 1-ounce serving (approximately 49 kernels). This makes them a valuable plant-based protein option for vegetarians and vegans.

Can I eat shelled pistachios on a keto diet?

Shelled pistachios can be consumed on a keto diet in moderation as they contain roughly 8 grams of net carbs per 1-ounce serving. While slightly higher in carbs than some nuts, their high fiber and healthy fat content make them a good snack choice for balanced keto dieting.

What are the health benefits of eating shelled pistachios?

Shelled pistachios offer several health benefits, including supporting heart health due to their high levels of monounsaturated fats and antioxidants like vitamin E. They are also rich in B vitamins, potassium, and fiber, which can aid in digestion and overall health.

How many shelled pistachios should I eat in one serving?

A standard serving size for shelled pistachios is 1 ounce, which is roughly 49 kernels. This portion provides 160 calories, 6 grams of protein, 13 grams of fat, and 3 grams of fiber, making it a nutritionally balanced snack.

How do shelled pistachios compare to other nuts in terms of nutrition?

Compared to other nuts like almonds or walnuts, pistachios are slightly lower in calories and fat per serving and higher in potassium and vitamin B6. They also contain more lutein and zeaxanthin, antioxidants that support eye health, making them a unique nutritional option.

Data Sources & Scientific References