At a glance
- 5.9 g protein and 160 calories per 1 oz (28 g).
- 3.7 g protein per 100 calories: #329 of 536 foods in our USDA list, #8 of 33 in nuts & seeds.
- 2.9 g fiber and 2 mg sodium per serving.
What is pistachios like to eat?
Pistachios are small green nuts sold in or out of the shell, with a sweet, buttery flavor. They make a good snack and add color and crunch to salads, grain dishes and yogurt.
How can you eat more pistachios?
Try this
Shell a small handful as a snackChop over yogurt with honeyAdd to a grain salad with herbsUse as a crust for salmon or chickenIs pistachios good on a GLP-1?
Shelling pistachios slows snacking down, which can make a small portion easier to judge. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does pistachios compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Pistachios | 1 oz | 5.9 g | 160 | 3.7 g |
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
| Cashews | 1 oz | 4.3 g | 161 | 2.7 g |
| Pumpkin seeds | 1 oz | 8.4 g | 144 | 5.8 g |
Close to pistachios per calorie: quinoa (3.7 g), almond milk (3.7 g), pasta (3.7 g), oats (3.6 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
In-shell pistachios are often cheaper; choose unsalted or lightly salted if you are watching sodium.
What's the full nutrition for pistachios?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 160 | 572 | |
| Protein | 5.9 g | 21.1 g | 12% |
| Fat | 12.8 g | 45.8 g | |
| Saturated fat | 1.6 g | 5.6 g | 8% |
| Carbohydrate | 7.9 g | 28.3 g | |
| Fiber | 2.9 g | 10.3 g | 10% |
| Sugar | 2.2 g | 7.7 g | |
| Sodium | 2 mg | 6 mg | 0% |
| Calcium | 30 mg | 107 mg | 2% |
| Iron | 1.1 mg | 4.03 mg | 6% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Nuts, pistachio nuts, dry roasted, without salt added". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
