Pistachios Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of pistachios contains 562 calories, 20.2g protein, 28.3g carbs, and 45.3g fat. Pistachios are a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 562 kcal | 28% |
| Protein | 20.2g | 40% |
| Carbohydrates | 28.3g | 10% |
| Total Fat | 45.3g | 58% |
| Fiber | 10.6g | 38% |
| Sodium | 1.0mg | 0% |
Are Pistachios Good for You?
Yes, pistachios are nutrient-dense nuts offering substantial health benefits. A 100g serving provides 20.2g of protein (40% Daily Value), 10.6g of fiber (38% Daily Value), and heart-healthy fats totaling 45.3g. They are exceptionally low in sodium at just 1mg, making them an excellent choice for cardiovascular health.
Key Health Benefits of Pistachios
High in Plant-Based Protein — With 20.2g of protein per 100g, pistachios are among the highest-protein nuts available. This makes them valuable for muscle maintenance, satiety, and supporting active lifestyles.
Excellent Fiber Content — Pistachios deliver 10.6g of fiber per 100g serving, supporting digestive health and promoting stable blood sugar levels. They are one of the best nut sources for meeting your daily fiber needs.
Rich in Heart-Healthy Fats — The 45.3g of total fat per 100g includes predominantly monounsaturated and polyunsaturated fats that support cardiovascular function and reduce inflammation.
Minimal Sodium — At virtually 0% of daily sodium value, pistachios are naturally salt-free before processing. This makes them ideal for those monitoring sodium intake for blood pressure management.
Nutrient-Dense Energy Source — Each 100g provides 562 calories along with 28.3g of carbohydrates, offering sustained energy without nutrient-empty calories.
How Does Pistachios Compare?
Compared to almonds, pistachios stand out with significantly higher protein content (20.2g vs. 21g in almonds, nearly equivalent) but notably more fiber at 10.6g versus almonds’ 12.5g. What truly distinguishes pistachios is their exceptionally low sodium profile and their unique phytochemical composition, particularly their high antioxidant levels.
Frequently Asked Questions
How many calories are in pistachios?
Pistachios contain 562 calories per 100g serving. A typical 1-ounce (28g) serving contains approximately 157 calories, making them a calorie-dense but nutrient-rich snack option.
Are pistachios good for weight loss?
Despite their calorie density, pistachios can support weight loss efforts because they are high in protein (40% Daily Value) and fiber (38% Daily Value), both of which promote satiety and reduce overall calorie intake. Their combination of nutrients helps you feel fuller longer between meals.
Do pistachios contain fiber?
Yes, pistachios are an excellent fiber source with 10.6g per 100g serving, representing 38% of the Daily Value. This high fiber content supports digestive health and helps maintain healthy cholesterol levels.
Are pistachios suitable for a ketogenic diet?
Pistachios can fit into a ketogenic diet in moderation, as they provide healthy fats and protein; however, their 28.3g of carbohydrates per 100g means portion control is important to maintain ketosis. They are best enjoyed as an occasional treat rather than a dietary staple on a strict keto plan.
How should I store pistachios to maintain freshness?
Store pistachios in an airtight container in a cool, dry place, or refrigerate them for extended shelf life of several months. Freezing is also an effective option if you want to preserve them for up to a year while maintaining their nutritional integrity and flavor.
How to Track Pistachios Nutrition with Gram
The Gram app makes logging pistachios effortless—simply snap a photo of your serving and our AI food scanner instantly identifies the portion size and calculates the complete nutritional breakdown. You’ll see exactly how much protein, fiber, fat, and other nutrients you’re consuming, helping you stay aligned with your health goals without manual math.
Frequently Asked Questions
How many calories are in pistachios?
Pistachios contain 562 calories per 100g serving. A typical 1-ounce (28g) serving contains approximately 157 calories, making them a calorie-dense but nutrient-rich snack option.
Are pistachios good for weight loss?
Despite their calorie density, pistachios can support weight loss efforts because they are high in protein (40% Daily Value) and fiber (38% Daily Value), both of which promote satiety and reduce overall calorie intake. Their combination of nutrients helps you feel fuller longer between meals.
Do pistachios contain fiber?
Yes, pistachios are an excellent fiber source with 10.6g per 100g serving, representing 38% of the Daily Value. This high fiber content supports digestive health and helps maintain healthy cholesterol levels.
Are pistachios suitable for a ketogenic diet?
Pistachios can fit into a ketogenic diet in moderation, as they provide healthy fats and protein; however, their 28.3g of carbohydrates per 100g means portion control is important to maintain ketosis. They are best enjoyed as an occasional treat rather than a dietary staple on a strict keto plan.
How should I store pistachios to maintain freshness?
Store pistachios in an airtight container in a cool, dry place, or refrigerate them for extended shelf life of several months. Freezing is also an effective option if you want to preserve them for up to a year while maintaining their nutritional integrity and flavor.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track pistachios and thousands of other foods with the Gram app.