Pistachios
Per serving: 1 oz / about 49 kernels (28g)
About Pistachios
One ounce of raw pistachio kernels provides approximately 157 calories, 5.6 grams of protein, 7.6 grams of carbohydrate, 12.7 grams of fat, and 3 grams of fiber. The serving contains about 4.6 grams of net carbohydrate and has a low glycemic load.
Pistachios are a useful source of vitamin B6, copper, thiamin, phosphorus, potassium, and manganese. Their protein, fiber, and unsaturated fat make them a filling snack when portions are measured.
Add pistachios to salads, yogurt, grain dishes, pesto, or trail mix. Salted versions can contain substantially more sodium, so check the label when sodium intake matters.
At-a-Glance Stats
Macronutrient Breakdown
157 kcal
Total calories per 1 oz / about 49 kernels (28g)
Protein
Builds & repairs muscle tissue
11% of typical daily value
Carbohydrates
Primary fuel source for energy
8% of typical daily value
Total Fat
Supports hormones & nutrient uptake
25% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
10% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Pistachios provide plant protein and fiber in a relatively moderate-calorie nut serving.
- 2
Vitamin B6 supports amino-acid metabolism, red-blood-cell formation, and nervous-system function.
- 3
Copper and thiamin support energy production and normal connective-tissue and nerve function.
- 4
Potassium and magnesium contribute to normal blood pressure, muscle contraction, and nerve signaling.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Choose unsalted pistachios when possible and use in-shell nuts when you want a slower snack. The visible shells can make portion size easier to track.
Diet Compatibility
Frequently Asked Questions
How many calories are in Pistachios?›
Pistachios contains 157 calories per 1 oz / about 49 kernels (28g). This includes 5.6g protein (22.4 kcal), 7.6g carbohydrates (30.4 kcal), and 12.7g fat (114.3 kcal).
How much protein does Pistachios have?›
Pistachios provides 5.6g of protein per 1 oz / about 49 kernels (28g).
Is Pistachios good for weight loss?›
Potassium and magnesium contribute to normal blood pressure, muscle contraction, and nerve signaling. With 157 calories per serving, it can fit well within a calorie-controlled diet.