Pistachios
A high-protein nut with vitamin B6 and potassium — and shells that slow you down.
Nutrition per 100 g
Standardised to 100 g of pistachios for fair comparison. Typical serving: 30 g kernels — 170 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 567 kcal | 170 kcal | 100 kcal |
| Protein | 20.3 g | 6.1 g | 3.6 g |
| Carbohydrate | 27.3 g | 8.2 g | 4.8 g |
| Fat | 45.7 g | 13.7 g | 8.1 g |
| Fibre | 10.3 g | 3.1 g | 1.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pistachios, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 117 mg | 35.1 mg | 9% |
| Iron | 3.5 mg | 1.1 mg | 19% |
| Magnesium | 110 mg | 33 mg | 26% |
| Phosphorus | 500 mg | 150 mg | 40% |
| Potassium | 947 mg | 284 mg | 20% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 2.2 mg | 0.66 mg | 20% |
| Selenium | 23.1 µg | 6.9 µg | 42% |
| Copper | 1.1 mg | 0.33 mg | 122% |
| Manganese | 1.1 mg | 0.33 mg | 48% |
Source: USDA FoodData Central — Nuts, pistachio nuts, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pistachios?
- Among the highest-protein and highest-fibre nuts.
- In-shell pistachios reduce how much people eat without trying.
- One of the few nuts with meaningful vitamin B6.
How to include it
- Buy in-shell to slow snacking.
- Chop over yogurt with honey and orange zest.
- Crust fish or lamb with chopped pistachios and herbs.
Things to consider
- Salted versions carry substantial sodium.
- Tree nut allergen.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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