Pistachios Calories & Nutrition Facts
Highest protein content among popular nuts, with the most antioxidants and lowest calories.
Quick answer
How many calories are in Pistachios?
Pistachios has 562 calories per 100g. A 1 oz kernels (28g) has about 157 calories. It is a calorie-dense food, with most calories coming from fat.
Practical Portion Guide for Pistachios
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz kernels (28g) | 157 kcal | 5.6g | 7.8g | 5.0g | 12.6g |
| 49 kernels (28g) | 157 kcal | 5.6g | 7.8g | 5.0g | 12.6g |
| 1/4 cup kernels (31g) | 174 kcal | 6.2g | 8.7g | 5.6g | 13.9g |
| 100g reference | 562 kcal | 20.0g | 28.0g | 18.0g | 45.0g |
A standard ounce is about 49 kernels, but loose handfuls vary. Salted, honey-roasted, and flavored pistachios can change sodium, sugar, and oil intake quickly.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
How Pistachios Fits Into a Diet
Pistachios work well as a measured snack because they offer more protein than many nuts and the shell can slow eating pace when you choose in-shell portions.
Pair pistachios with fruit, Greek yogurt, oatmeal, salads, roasted vegetables, or lean protein to add crunch and fat while keeping the meal balanced.
Raw, roasted, salted, unsalted, shelled, in-shell, and flavored pistachios can differ in sodium and serving behavior even when the kernel nutrition is similar.
Plan Around Pistachios
Compare Pistachios With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Pistachios | 562 kcal | 20g | 28g | 45g | 10g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pistachios: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Pistachios?
Pistachios contains 562 calories per 100g serving. This includes 80 calories from protein, 112 calories from carbohydrates, and 405 calories from fat.
Is Pistachios good for weight loss?
Pistachios is calorie-dense at 562 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Pistachios?
Pistachios contains 20g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Pistachios?
Track Pistachios by grams when precision matters. A practical starting point is 1 oz kernels (28g), which is about 157 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Pistachios keto-friendly?
Pistachios is not ideal for strict keto diets due to its 28g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Pistachios good for diabetics?
Pistachios is generally suitable for people with diabetes with a glycemic index of 15. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Pistachios?
Pistachios is a good source of vitamins B6, B1, E, Folate, K and minerals including Copper, Manganese, Phosphorus, Potassium, Magnesium. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Pistachios?
Calorique standardizes Pistachios nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
Sunflower Seeds
584 cal · 21g protein per 100g