Pistachios: Calories, Nutrition & Healthier Swaps
562 kcal per 100 g · Nutri-Score A
sugar: medium saturated fat: high salt: low fiber: high
Pistachios supply protein, fiber, potassium and vitamin B6, and the shells naturally slow you down. Salted ones add noticeable sodium.
Pistachios nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 562 kcal | 169 kcal |
| Protein | 20 g | 6 g |
| Fat | 45 g | 14 g |
| incl. saturated | 5.6 g | 1.7 g |
| Carbohydrates | 28 g | 8.4 g |
| incl. sugars | 7.7 g | 2.3 g |
| Fiber | 11 g | 3.2 g |
| Salt | 0.3 g | 0.1 g |
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.
Pistachios: nutrition highlights
It has 3.2 g of fiber per serving — roughly 13% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, pistachios gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 5.6 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 562 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One 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.
Healthier swaps for Pistachios
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Chia Seeds — 35 g, 170 kcal: +8.7 g fibre.
- Flax Seeds — 30 g, 160 kcal: +4.9 g fibre.
- Poppy seeds — 30 g, 158 kcal: +2.8 g fibre.
More in nuts & seeds
AlmondsWalnutsPeanutsPeanut ButterAlmond ButterPumpkin SeedsChia SeedsFlax Seeds