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Pistachio nutrition: calories, carbs, GI, protein, fiber, fats

Nuts, pistachio nuts, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 31, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Pistachio

What Do 560 Calories or 100 Grams of Pistachios Look Like?


The picture below shows that 46 pistachios comprise 100 grams or 560-570 calories. Remember that the calorie count can change based on the weight size of the pistachios. 

According to our calculations, each pistachio is about 2.2 grams or around 12 calories. One serving of pistachios (28.35g) contains 159 calories accordingly.

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Pistachio

Pistachio
Glycemic index ⓘ Source:
Check out our full article on Pistachio glycemic index
https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
Check out our Glycemic index chart page for the full list.
28 (low)
Glycemic load 1 (low)
Calories ⓘ Calories per 100-gram serving 560
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 16.57 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 oz (49 kernels) (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 2 (acidic)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 67mg
TOP 3% Calories ⓘHigher in Calories content than 97% of foods
TOP 4% Fats ⓘHigher in Fats content than 96% of foods
TOP 7% Potassium ⓘHigher in Potassium content than 93% of foods
TOP 10% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 90% of foods
TOP 10% Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 90% of foods

Pistachio calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 560
Calories in 1 cup 689 123 g
Calories in 1 kernel 4 0.7 g

Pistachio Glycemic index (GI)

Source:
Check out our full article on Pistachio glycemic index
https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
Check out our Glycemic index chart page for the full list.
28

Pistachio Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 32% 147% 87% 210% 91% 1% 60% 434% 157% 39% 0%
Calcium: 105 mg of 1,000 mg 11%
Iron: 3.92 mg of 8 mg 49%
Magnesium: 121 mg of 420 mg 29%
Phosphorus: 490 mg of 700 mg 70%
Potassium: 1025 mg of 3,400 mg 30%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 2.2 mg of 11 mg 20%
Copper: 1.3 mg of 1 mg 144%
Manganese: 1.2 mg of 2 mg 52%
Selenium: 7 µg of 55 µg 13%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Potassium
1025 mg
TOP 7%
Phosphorus
490 mg
TOP 10%
Magnesium
121 mg
TOP 13%
Iron
3.92 mg
TOP 14%
Copper
1.3 mg
TOP 16%
Calcium
105 mg
TOP 21%
Manganese
1.2 mg
TOP 31%
Zinc
2.2 mg
TOP 37%
Selenium
7 µg
TOP 64%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A: 516 IU of 5,000 IU 10%
Vitamin E : 2.86 mg of 15 mg 19%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 5.6 mg of 90 mg 6%
Vitamin B1: 0.87 mg of 1 mg 73%
Vitamin B2: 0.16 mg of 1 mg 12%
Vitamin B3: 1.3 mg of 16 mg 8%
Vitamin B5: 0.52 mg of 5 mg 10%
Vitamin B6: 1.7 mg of 1 mg 131%
Folate: 51 µg of 400 µg 13%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.87 mg
TOP 11%
Vitamin B6
1.7 mg
TOP 12%
Vitamin A
516 IU
TOP 24%
Vitamin C
5.6 mg
TOP 29%
Folate
51 µg
TOP 34%
Vitamin E
2.86 mg
TOP 38%
Vitamin B2
0.16 mg
TOP 56%
Vitamin B5
0.52 mg
TOP 57%
Vitamin B3
1.3 mg
TOP 65%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

20% 45% 27% 5% 3%
Protein:
Daily Value: 40%
20.16 g of 50 g
40%
Fats:
Daily Value: 70%
45.32 g of 65 g
70%
Carbs:
Daily Value: 9%
27.17 g of 300 g
9%
Water:
Daily Value: 0%
4.37 g of 2,000 g
0%
Other:
2.98 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 269% 196% 197% 177% 163% 103% 188% 206% 220%
Tryptophan: 251 mg of 280 mg 90%
Threonine: 684 mg of 1,050 mg 65%
Isoleucine: 917 mg of 1,400 mg 66%
Leucine: 1604 mg of 2,730 mg 59%
Lysine: 1138 mg of 2,100 mg 54%
Methionine: 360 mg of 1,050 mg 34%
Phenylalanine: 1092 mg of 1,750 mg 62%
Valine: 1249 mg of 1,820 mg 69%
Histidine: 512 mg of 700 mg 73%

Fat type information

14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g

Carbohydrate type breakdown

18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g

Fiber content ratio for Pistachio

28% 39% 33%
Sugar: 7.66 g
Fiber: 10.6 g
Other: 8.91 g

All nutrients for Pistachio per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 560kcal 28% 3% 11.9 times more than OrangeOrange
Protein 20.16g 48% 24% 7.1 times more than BroccoliBroccoli
Fats 45.32g 70% 4% 1.4 times more than Cheddar CheeseCheddar Cheese
Vitamin C 5.6mg 6% 29% 9.5 times less than LemonLemon
Net carbs 16.57g N/A 35% 3.3 times less than ChocolateChocolate
Carbs 27.17g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.92mg 49% 14% 1.5 times more than BeefBeef
Calcium 105mg 11% 21% 1.2 times less than MilkMilk
Potassium 1025mg 30% 7% 7 times more than CucumberCucumber
Magnesium 121mg 29% 13% 1.2 times less than AlmondAlmond
Sugar 7.66g N/A 43% 1.2 times less than Coca-ColaCoca-Cola
Fiber 10.6g 42% 10% 4.4 times more than OrangeOrange
Copper 1.3mg 144% 16% 9.2 times more than ShiitakeShiitake
Zinc 2.2mg 20% 37% 2.9 times less than BeefBeef
Starch 1.67g 1% 96% 9.2 times less than PotatoPotato
Phosphorus 490mg 70% 10% 2.7 times more than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 516IU 10% 24% 32.4 times less than CarrotCarrot
Vitamin A RAE 26µg 3% 41%
Vitamin E 2.86mg 19% 38% 2 times more than KiwifruitKiwifruit
Selenium 7µg 13% 64%
Manganese 1.2mg 52% 31%
Vitamin B1 0.87mg 73% 11% 3.3 times more than Pea rawPea raw
Vitamin B2 0.16mg 12% 56% 1.2 times more than AvocadoAvocado
Vitamin B3 1.3mg 8% 65% 7.4 times less than Turkey meatTurkey meat
Vitamin B5 0.52mg 10% 57% 2.2 times less than Sunflower seedSunflower seed
Vitamin B6 1.7mg 131% 12% 14.3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 51µg 13% 34% 1.2 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 5.91g 30% 21% Equal to BeefBeef
Monounsaturated Fat 23.26g N/A 10% 2.4 times more than AvocadoAvocado
Polyunsaturated fat 14.38g N/A 10% 3.3 times less than WalnutWalnut
Tryptophan 0.25mg 0% 57% 1.2 times less than Chicken meatChicken meat
Threonine 0.68mg 0% 69% 1.1 times less than BeefBeef
Isoleucine 0.92mg 0% 63% Equal to Salmon rawSalmon raw
Leucine 1.6mg 0% 63% 1.5 times less than Tuna BluefinTuna Bluefin
Lysine 1.14mg 0% 70% 2.5 times more than TofuTofu
Methionine 0.36mg 0% 70% 3.8 times more than QuinoaQuinoa
Phenylalanine 1.09mg 0% 50% 1.6 times more than EggEgg
Valine 1.25mg 0% 54% 1.6 times less than Soybean rawSoybean raw
Histidine 0.51mg 0% 68% 1.5 times less than Turkey meatTurkey meat
Fructose 0.24g 0% 90% 24.6 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%
Omega-6 - Linoleic acid 14.09g N/A 80% 1.1 times more than AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 560
% Daily Value*
69%
Total Fat 45g
27%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
9%
Total Carbohydrate 27g
44%
Dietary Fiber 11g
Total Sugars g
Includes ? g Added Sugars
Protein 20g
Vitamin D 0mcg 0%

Calcium 105mg 11%

Iron 4mg 50%

Potassium 1,025mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pistachio nutrition infographic

Pistachio nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.