Pistachio Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of pistachio contains 562 calories, 20.2g protein, 27.2g carbs, and 45.3g fat. Pistachio is 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 | 27.2g | 10% |
| Total Fat | 45.3g | 58% |
| Fiber | 10.3g | 37% |
| Sodium | 1.0mg | 0% |
Is Pistachio Good for You?
Yes, pistachio is nutritionally excellent. Per 100g, it delivers 20.2g of protein (40% Daily Value), 45.3g of total fat including heart-healthy unsaturated varieties (58% Daily Value), and 10.3g of fiber (37% Daily Value)—making it a nutrient-dense food that supports muscle, heart, and digestive health.
Key Health Benefits of Pistachio
High in Plant-Based Protein: Pistachio contains 20.2g of protein per 100g, providing 40% of your daily needs. This makes it an excellent choice for vegetarians, vegans, and anyone seeking plant-derived amino acids for muscle maintenance and repair.
Supports Digestive Health: With 10.3g of fiber per 100g (37% Daily Value), pistachio promotes healthy digestion and regular bowel movements. Adequate fiber intake is linked to improved gut microbiome diversity and sustained energy levels.
Rich in Healthy Fats: The 45.3g of fat per 100g is predominantly unsaturated fat, which supports cardiovascular function and nutrient absorption. Research suggests that pistachios may help maintain healthy cholesterol levels when consumed as part of a balanced diet.
Minimal Sodium Content: At just 1mg of sodium per 100g, pistachio is naturally low in salt, making it heart-friendly and suitable for those managing blood pressure or following low-sodium dietary protocols.
Calorie-Dense Nutrition: At 562 kcal per 100g, pistachio packs substantial energy alongside vitamins and minerals in a small serving. A modest handful provides satisfying nutrition without excess volume.
How Does Pistachio Compare?
Pistachio stands out among tree nuts for its exceptional protein content at 20.2g per 100g—higher than almonds and walnuts gram-for-gram. Its fiber-to-calorie ratio (10.3g fiber in 562 kcal) also makes it more satiating than many competitors, while its minimal 1mg sodium content beats roasted and salted alternatives significantly.
Frequently Asked Questions
How many calories is in pistachio?
Pistachio contains 562 calories per 100g. A typical 1-ounce (28g) serving provides approximately 157 calories, making it a calorie-dense food best enjoyed in measured portions.
Is pistachio good for weight loss?
Yes, pistachio can support weight loss goals when consumed mindfully. Its high protein content (20.2g per 100g) and substantial fiber (10.3g per 100g) promote satiety, helping you feel fuller longer and reducing overall calorie intake.
Does pistachio have omega-3 fatty acids?
While pistachio contains beneficial unsaturated fats, it is not a primary source of omega-3 fatty acids like flaxseeds or walnuts. It does, however, provide polyunsaturated and monounsaturated fats that support heart health.
Is pistachio keto-friendly?
Yes, pistachio is compatible with ketogenic diets. Per 100g, it offers 45.3g of fat and only 27.2g of carbohydrates, yielding a favorable fat-to-carb ratio of approximately 1.7:1, though individual macros should align with specific keto targets.
How should I store pistachio to keep it fresh?
Store pistachio in an airtight container in a cool, dry place or refrigerate for extended freshness—cold temperatures slow oxidation of its natural oils. Properly stored pistachios remain fresh for several months and maintain their nutritional integrity.
How to Track Pistachio Nutrition with Gram
The Gram app makes logging pistachio effortless with its AI food scanning feature—simply photograph your serving and the app instantly captures portion size and full nutrient breakdown. You’ll see exactly how much protein, fiber, fat, and calories you’ve consumed, plus insights into how pistachio fits your daily nutritional goals.
Frequently Asked Questions
How many calories is in pistachio?
Pistachio contains 562 calories per 100g. A typical 1-ounce (28g) serving provides approximately 157 calories, making it a calorie-dense food best enjoyed in measured portions.
Is pistachio good for weight loss?
Yes, pistachio can support weight loss goals when consumed mindfully. Its high protein content (20.2g per 100g) and substantial fiber (10.3g per 100g) promote satiety, helping you feel fuller longer and reducing overall calorie intake.
Does pistachio have omega-3 fatty acids?
While pistachio contains beneficial unsaturated fats, it is not a primary source of omega-3 fatty acids like flaxseeds or walnuts. It does, however, provide polyunsaturated and monounsaturated fats that support heart health.
Is pistachio keto-friendly?
Yes, pistachio is compatible with ketogenic diets. Per 100g, it offers 45.3g of fat and only 27.2g of carbohydrates, yielding a favorable fat-to-carb ratio of approximately 1.7:1, though individual macros should align with specific keto targets.
How should I store pistachio to keep it fresh?
Store pistachio in an airtight container in a cool, dry place or refrigerate for extended freshness—cold temperatures slow oxidation of its natural oils. Properly stored pistachios remain fresh for several months and maintain their nutritional integrity.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track pistachio and thousands of other foods with the Gram app.