Know what’s on your plate
Pistachio nuts
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 560 kcal —
- Protein 20 g 40%
- Carbohydrate 17 g 6%
- Fat 45 g 58%
- Saturated fat 5.9 g 30%
- Fibre 11 g 38%
- Sugars 7.7 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 26 µg 3%
- Vitamin C 5.6 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 2.9 mg 19%
- Vitamin K 70 µg 58%
- Thiamin (B1) 0.87 mg 73%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.52 mg 10%
- Vitamin B6 1.7 mg 100%
- Folate (B9) 51 µg 13%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 105 mg 8%
- Iron 3.9 mg 22%
- Magnesium 121 mg 29%
- Phosphorus 490 mg 39%
- Potassium 1025 mg 22%
- Zinc 2.2 mg 20%
- Copper 1.3 mg 144%
- Manganese 1.2 mg 52%
- Selenium 7 µg 13%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 560 | 20 g | 17 g | 45 g |
| 1 × cup | 123 g | 689 | 25 g | 20 g | 56 g |
| 1 × oz (49 kernels) | 28.4 g | 159 | 5.7 g | 4.7 g | 13 g |
| 1 × kernel | 0.7 g | 4 | 0.1 g | 0.1 g | 0.3 g |
| 2 × cup | 246 g | 1378 | 50 g | 41 g | 112 g |
| ½ × cup | 61.5 g | 344 | 12 g | 10 g | 28 g |
| 3 × cup | 369 g | 2066 | 74 g | 61 g | 167 g |
| 4 × cup | 492 g | 2755 | 99 g | 82 g | 223 g |
Similar foods
- Grilled pistachio nutsno added salt631 kcal / 100 g
- Pistachiosraw576 kcal / 100 g
- Pistacho592 kcal / 100 g
- Peanutsall types, raw567 kcal / 100 g
- Cashew nutsraw553 kcal / 100 g
- Cashewsraw582 kcal / 100 g
- Nuts563 kcal / 100 g
- Macadamia nutsraw718 kcal / 100 g
- Filberts or hazelnutsraw, in shell636 kcal / 100 g
- Unsalted peanutunsalted627 kcal / 100 g
Questions about Pistachio nuts
How do you roast pistachio nuts at home?
Spread shelled pistachio nuts in a single layer and roast at 160 °C for about 8–10 minutes, stirring once; take them out as soon as they smell fragrant, as they can burn quickly. Let them cool before eating so they crisp up.
How should you store pistachio nuts so they stay fresh?
Keep them in an airtight container in a cool, dark cupboard, away from the oven and strong-smelling foods. For longer storage, refrigerate or freeze them in a sealed container; bring them to room temperature before opening to limit condensation.
What can you make with pistachio nuts?
Chop them over salads, porridge or roasted vegetables, or blend them into pesto with herbs, olive oil and hard cheese. They are also used in baklava, kulfi and pistachio ice cream.
Can you use pistachio nuts instead of almonds in baking?
Yes: use shelled, finely ground pistachio nuts in place of ground almonds in cakes, biscuits and pastry, but expect a greener colour and a more distinctive flavour. For a recipe that needs almond flour’s mild taste, use a neutral substitute such as ground sunflower seeds instead.
How many pistachio nuts is a sensible handful?
A typical handful is about 49 kernels, or 28 g. That portion provides 157 kcal; shelled nuts are easy to eat quickly, so measure out a handful rather than nibbling from a large bag.
Are pistachio nuts the same as peanuts?
No: pistachios are tree nuts, while peanuts are legumes. Peanuts have more protein per 100 g—25.2 g compared with 20 g in pistachio nuts—and the two are not interchangeable for someone with an allergy.
Can pistachio nuts trigger an allergic reaction?
Yes. Pistachios are tree nuts and can cause serious allergic reactions; avoid them if you have a pistachio allergy, and take cross-contact warnings seriously. Whole nuts are also a choking risk for young children; offer finely ground nuts or a smooth paste instead.
Source: USDA FoodData Central 170184 · per 100 g · carbohydrate per EU label, fibre excluded
