Know what’s on your plate
Pistachio nuts
Calories & nutrition facts
dry roasted, with salt added
Nutrition facts
Per 100 g% DV- Calories 569 kcal —
- Protein 21 g 42%
- Carbohydrate 17 g 6%
- Fat 46 g 59%
- Saturated fat 5.6 g 28%
- Fibre 10 g 37%
- Sugars 7.7 g —
- Sodium 428 mg 19%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 13 µg 1%
- Vitamin C 3 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 2.2 mg 14%
- Vitamin K 13.2 µg 11%
- Thiamin (B1) 0.7 mg 58%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 1.4 mg 9%
- Pantothenic acid (B5) 0.51 mg 10%
- Vitamin B6 1.1 mg 66%
- Folate (B9) 51 µg 13%
- Vitamin B12 0 µg 0%
- Choline 71.4 mg 13%
Minerals
- Calcium 107 mg 8%
- Iron 4 mg 22%
- Magnesium 109 mg 26%
- Phosphorus 469 mg 38%
- Potassium 1007 mg 21%
- Zinc 2.3 mg 21%
- Copper 1.3 mg 144%
- Manganese 1.2 mg 54%
- Selenium 10 µg 18%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 569 | 21 g | 17 g | 46 g |
| 1 × cup | 123 g | 700 | 26 g | 21 g | 56 g |
| 1 × oz (49 kernels) | 28.4 g | 161 | 6 g | 4.9 g | 13 g |
| 1 × kernel | 0.7 g | 4 | 0.1 g | 0.1 g | 0.3 g |
| 2 × cup | 246 g | 1400 | 52 g | 42 g | 113 g |
| ½ × cup | 61.5 g | 350 | 13 g | 11 g | 28 g |
| 3 × cup | 369 g | 2100 | 78 g | 64 g | 169 g |
| 4 × cup | 492 g | 2799 | 104 g | 85 g | 225 g |
Similar foods
- Grilled pistachio nutssalted617 kcal / 100 g
- Pistachio nut salt581 kcal / 100 g
- Pistachiosraw576 kcal / 100 g
- Peanutsdry roasted590 kcal / 100 g
- Cashew nutssalted615 kcal / 100 g
- Pistacho592 kcal / 100 g
- Pea nutsoilroasted and salted641 kcal / 100 g
- Mixed nutssalted656 kcal / 100 g
- Salted roasted peanutroasted, with salt626 kcal / 100 g
- Walnutsdry roasted, with salt added643 kcal / 100 g
Questions about Pistachio nuts
How do you roast pistachios at home?
Spread shelled pistachios in one layer and roast at 160 °C for 8–10 minutes, stirring once. Let them cool before tasting; they crisp up as they cool.
How should you store pistachios so they stay fresh?
Keep them in an airtight container in a cool, dark place. For longer storage, refrigerate or freeze them; bring them to room temperature while still sealed to reduce condensation.
What can you make with pistachios?
Chop them over salads, porridge or roasted aubergine, or blend them into pesto with basil, olive oil and hard cheese. They are also a classic ingredient in baklava and pistachio ice cream.
What can you use instead of pistachios in a recipe?
For a similar crunch, use chopped almonds or hazelnuts in baking and savoury dishes. In pesto, pumpkin seeds work well; the flavour will be less sweet and nutty.
How many pistachios is a typical portion?
A portion is about 49 kernels, or 28 g, which provides 162 kcal. If you buy them in shells, count the kernels rather than the shells.
Are pistachios a type of nut?
In everyday cooking they are treated as nuts, but botanically each edible pistachio is a seed inside a fleshy fruit. The familiar hard shell is the seed’s shell.
Can you eat pistachio shells?
No: discard the hard shells rather than chewing or swallowing them. They are tough and can cause choking or injury.
Are pistachios safe for people with nut allergies?
Pistachios can trigger allergic reactions, and people with cashew allergy may also react to them. If you have a nut allergy, avoid them unless a qualified clinician has advised otherwise; products can also be exposed to other nuts during processing.
Source: USDA FoodData Central 169426 · per 100 g · carbohydrate per EU label, fibre excluded
