Pistachio nutrition: calories, carbs, GI, protein, fiber, fats
Nuts, pistachio nuts, raw
*all the values are displayed for the amount of 100 grams
Medically reviewed by Jack Yacoubian
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.
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Jack Yacoubian
Important nutritional characteristics for Pistachio
|
Glycemic index ⓘ
Source: Check out our full article on Pistachio glycemic index https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdfCheck out our Glycemic index chart page for the full list.
|
28 (low) |
| Glycemic load | 1 (low) |
| Calories ⓘ Calories for selected serving | 560 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 17 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 67 mg |
Calories ⓘHigher in Calories content than 97% of foods
Fats ⓘHigher in Fats content than 96% of foods
Potassium ⓘHigher in Potassium content than 93% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 90% of foods
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.pdfCheck out our Glycemic index chart page for the full list.
Pistachio Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1548IU of 5,000IU
31%
Vitamin E:
8.6mg of 15mg
57%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
17mg of 90mg
19%
Vitamin B1:
2.6mg of 1mg
218%
Vitamin B2:
0.48mg of 1mg
37%
Vitamin B3:
3.9mg of 16mg
24%
Vitamin B5:
1.6mg of 5mg
31%
Vitamin B6:
5.1mg of 1mg
392%
Folate:
153µg of 400µg
38%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 40%
20.2 g of 50 g
20.2 g (40% of DV )
Fats:
Daily Value: 70%
45.3 g of 65 g
45.3 g (70% of DV )
Carbs:
Daily Value: 9%
27.2 g of 300 g
27.2 g (9% of DV )
Water:
Daily Value: 0%
4.4 g of 2,000 g
4.4 g (0% of DV )
Other:
3 g
3 g
Protein quality breakdown
Tryptophan:
753mg of 280mg
269%
Threonine:
2052mg of 1,050mg
195%
Isoleucine:
2751mg of 1,400mg
197%
Leucine:
4812mg of 2,730mg
176%
Lysine:
3414mg of 2,100mg
163%
Methionine:
1080mg of 1,050mg
103%
Phenylalanine:
3276mg of 1,750mg
187%
Valine:
3747mg of 1,820mg
206%
Histidine:
1536mg of 700mg
219%
Fat type information
Saturated Fat:
5.9 g
Monounsaturated Fat:
23 g
Polyunsaturated fat:
14 g
Carbohydrate type breakdown
Starch:
1.7 g
Sucrose:
6.9 g
Glucose:
0.32 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
Fiber content ratio for Pistachio
Sugar:
7.7 g
Fiber:
11 g
Other:
8.9 g
All nutrients for Pistachio per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 560kcal | 28% | 3% |
11.9 times more than Orange
|
| Protein | 20g | 48% | 24% |
7.1 times more than Broccoli
|
| Fats | 45g | 70% | 4% |
1.4 times more than Cheese
|
| Vitamin C | 5.6mg | 6% | 29% |
9.5 times less than Lemon
|
| Net carbs | 17g | N/A | 35% |
3.3 times less than Chocolate
|
| Carbs | 27g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 121mg | 29% | 13% |
1.2 times less than Almonds
|
| Calcium | 105mg | 11% | 21% |
1.2 times less than Milk
|
| Potassium | 1025mg | 30% | 7% |
7 times more than Cucumber
|
| Iron | 3.9mg | 49% | 14% |
1.5 times more than Beef broiled
|
| Sugar | 7.7g | N/A | 43% |
1.2 times less than Coca-Cola
|
| Fiber | 11g | 42% | 10% |
4.4 times more than Orange
|
| Copper | 1.3mg | 144% | 16% |
9.2 times more than Shiitake
|
| Zinc | 2.2mg | 20% | 37% |
2.9 times less than Beef broiled
|
| Starch | 1.7g | 1% | 96% |
9.2 times less than Potato
|
| Phosphorus | 490mg | 70% | 10% |
2.7 times more than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 26µg | 3% | 41% | |
| Vitamin E | 2.9mg | 19% | 38% |
2 times more than Kiwi
|
| Selenium | 7µg | 13% | 64% | |
| Manganese | 1.2mg | 52% | 31% | |
| Vitamin B1 | 0.87mg | 73% | 11% |
3.3 times more than Pea raw
|
| Vitamin B2 | 0.16mg | 12% | 56% |
1.2 times more than Avocado
|
| Vitamin B3 | 1.3mg | 8% | 65% |
7.4 times less than Turkey meat
|
| Vitamin B5 | 0.52mg | 10% | 57% |
2.2 times less than Sunflower seeds
|
| Vitamin B6 | 1.7mg | 131% | 12% |
14.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 51µg | 13% | 34% |
1.2 times less than Brussels sprouts
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 5.9g | 30% | 21% |
Equal to Beef broiled
|
| Monounsaturated Fat | 23g | N/A | 10% |
2.4 times more than Avocado
|
| Polyunsaturated fat | 14g | N/A | 10% |
3.3 times less than Walnut
|
| Tryptophan | 0.25mg | 0% | 57% |
1.2 times less than Chicken meat
|
| Threonine | 0.68mg | 0% | 69% |
1.1 times less than Beef broiled
|
| Isoleucine | 0.92mg | 0% | 63% |
Equal to Salmon raw
|
| Leucine | 1.6mg | 0% | 63% |
1.5 times less than Tuna Bluefin
|
| Lysine | 1.1mg | 0% | 70% |
2.5 times more than Tofu
|
| Methionine | 0.36mg | 0% | 70% |
3.8 times more than Quinoa
|
| Phenylalanine | 1.1mg | 0% | 50% |
1.6 times more than Egg
|
| Valine | 1.2mg | 0% | 54% |
1.6 times less than Soybean raw
|
| Histidine | 0.51mg | 0% | 68% |
1.5 times less than Turkey meat
|
| Fructose | 0.24g | 0% | 90% |
24.6 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% | |
| Omega-6 - Linoleic acid | 14g | N/A | 80% |
1.1 times more than Almonds
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 560
% Daily Value*
70%
Total Fat
45g
27%
Saturated Fat 5.9g
0
Trans Fat
0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
9.1%
Total Carbohydrate
27g
42%
Dietary Fiber
11g
Total Sugars 0g
Includes ? g Added Sugars
Protein
20g
Vitamin D
0mcg
0
Calcium
105mg
11%
Iron
3.9mg
49%
Potassium
1025mg
30%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
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.