Pistachios Nutrition Facts: Calories, Vitamins & Minerals
Pistachios nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 562 kcal | 169 kcal |
| Energy (kilojoules) | 2,351 kJ | 705 kJ |
| Protein | 20 g | 6 g |
| Fat | 45 g | 14 g |
| incl. saturated | 5.6 g | 1.7 g |
| Total carbohydrates | 27 g | 8.2 g |
| incl. sugars | 7.7 g | 2.3 g |
| incl. fiber | 11 g | 3.2 g |
| Salt | 0.3 g | 0.1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
562 kcal (2,351 kJ) per 100 g · P/F/C 20/45/27 g · fiber 11 g
Serving (handful, 30 g) — 169 kcal (705 kJ) · Nutri-Score A
1 pistachio (kernel ≈ 0.7 g) — about 3.9 kcal · a 30 g serving is about 43 kernels
Per 100 g: sugar: medium saturated fat: high salt: low fiber: high
Are pistachios healthy?
Yes, with an eye on the portion. On their nutrient profile, pistachios get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 12% of the fat — 1.7 g per serving.
- Fiber: 3.2 g per serving — 13% of the 25 g a day the WHO recommends.
Against
- Calorie-dense: 562 kcal per 100 g — a serving (handful, 30 g) is already 169 kcal.
A typical serving (handful, 30 g) has 169 kcal, 6 g protein, 14 g fat and 8.2 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pistachios supply protein, fiber, potassium and vitamin B6, and the shells naturally slow you down. Salted ones add noticeable sodium.
Raw, roasted and salted pistachios: nutrition per 100 g
Dry roasting barely changes calories, macros and fiber: the nuts lose water, so calories per 100 g rise slightly, from 560 to 572 kcal. Salted ones differ mainly in salt: the USDA record lists 428 mg of sodium per 100 g (1.1 g of salt), versus 6 mg for dry-roasted unsalted ones; brands vary, so check the label. A 30 g serving of salted pistachios has 0.3 g of salt — 6% of the WHO limit of less than 5 g a day for adults. All figures are for shelled kernels.
| Type | Calories | P / F / C, g | Fiber, g | Salt, g |
|---|---|---|---|---|
| Raw | 560 | 20 / 45 / 27 | 11 | < 0.1 |
| Dry roasted, unsalted | 572 | 21 / 46 / 28 | 10 | < 0.1 |
| Dry roasted, salted | 569 | 21 / 46 / 28 | 10 | 1.1 |
*Where the numbers come from
Rows come from USDA FoodData Central (SR Legacy): raw: FDC 170184; dry roasted, unsalted: FDC 170185; dry roasted, salted: FDC 169426. The weight of one kernel comes from the “1 kernel” portion in record 170184. Figures are per 100 g of shelled kernels. USDA data are in the public domain (CC0 1.0). Carbohydrates are total carbohydrate, fiber included; salt is sodium × 2.5. The figures at the top of the page are averaged across food tables, so they may differ from the “Raw” row by a unit or two.
protein 15%fat 73%carbs 12%
Vitamins and minerals in pistachios
Per 100 g, the standouts are copper — 1.3 mg, 144% of the Daily Value; vitamin B6 — 1.7 mg, 100% of the Daily Value (#1 of 15 in our nuts & seeds section); thiamin — 0.87 mg, 73% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin A | 26 mcg | 7.8 mcg | 1% |
| Vitamin C | 5.6 mg | 1.7 mg | 2% |
| Vitamin E | 2.9 mg | 0.86 mg | 6% |
| Thiamin (B1) | 0.87 mg | 0.26 mg | 22% |
| Riboflavin (B2) | 0.16 mg | 0.05 mg | 4% |
| Niacin (B3) | 1.3 mg | 0.39 mg | 2% |
| Vitamin B6 | 1.7 mg | 0.51 mg | 30% |
| Folate (B9) | 51 mcg | 15 mcg | 4% |
| Potassium | 1,020 mg | 306 mg | 7% |
| Calcium | 105 mg | 32 mg | 2% |
| Magnesium | 121 mg | 36 mg | 9% |
| Phosphorus | 490 mg | 147 mg | 12% |
| Iron | 3.9 mg | 1.2 mg | 7% |
| Zinc | 2.2 mg | 0.66 mg | 6% |
| Copper | 1.3 mg | 0.39 mg | 43% |
| Manganese | 1.2 mg | 0.36 mg | 16% |
| Selenium | 7 mcg | 2.1 mcg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Nuts, pistachio nuts, raw” (FDC ID 170184, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pistachios calories by weight, 20–150 g
30 g of pistachios has 169 calories and 50 g has 281. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 112 | 4 / 9 / 5.4 | 2.1 |
| 30 g — typical serving | 169 | 6 / 14 / 8.2 | 3.2 |
| 50 g | 281 | 10 / 23 / 14 | 5.3 |
| 100 g | 562 | 20 / 45 / 27 | 11 |
| 150 g | 843 | 30 / 68 / 41 | 16 |
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Portion → calories and macros
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How much movement is one serving?
A serving (handful, 30 g) is 169 kcal — roughly 55 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pistachios: swaps and alternatives
No need to swap: pistachios already get grade A, the top of the scale. We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of pistachios.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pistachios | A | 169 | 6 | 3.2 |
| Peanuts | A | 170 | 7.8 | 2.6 |
| Almonds | A | 174 | 6.3 | 3.8 |
| Almond Butter | A | 184 | 6.3 | 3.1 |
Pistachios vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Flax Seeds | 534 | 18 / 42 / 29 |
| Cashews | 553 | 18 / 44 / 30 |
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Pistachios | 562 | 20 / 45 / 27 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Hazelnuts | 628 | 15 / 61 / 17 |
FAQ
How many calories are in 100 g of pistachios?
100 g of pistachios has 562 calories, with 20 g protein, 45 g fat and 27 g carbohydrates (11 g fiber).
How many calories are in a serving of pistachios?
A serving (handful, 30 g) has 169 calories: 6 g protein, 14 g fat and 8.2 g carbs.
What are the macros of pistachios?
Per 100 g: 20 g protein, 27 g carbs and 45 g fat. By calories that's about 15% protein, 12% carbs and 73% fat.
How long do you have to walk to burn a serving of pistachios?
About 55 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person — that's the 169 calories in a serving (handful, 30 g).
What vitamins and minerals are in pistachios?
Per 100 g, pistachios are richest in copper (1.3 mg, 144% DV), vitamin B6 (1.7 mg, 100% DV), thiamin (0.87 mg, 73% DV) — from USDA FoodData Central record 170184.
How many calories are in one pistachio?
One shelled kernel weighs about 0.7 g and has roughly 3.9 kcal. A 30 g serving is about 43 kernels, or 169 kcal.
How do roasted and salted pistachios differ from raw?
Dry roasting barely changes calories, macros and fiber: the nuts lose water, so calories per 100 g rise slightly, from 560 to 572 kcal. Salted ones differ mainly in salt: the USDA record lists 428 mg of sodium per 100 g (1.1 g of salt), versus 6 mg for dry-roasted unsalted ones; brands vary, so check the label. A 30 g serving of salted pistachios has 0.3 g of salt — 6% of the WHO limit of less than 5 g a day for adults. All figures are for shelled kernels.
How much fiber is in pistachios?
100 g of pistachios has 11 g of fiber; a serving (handful, 30 g) has 3.2 g — 13% of the 25 g a day the WHO recommends.