Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Pistachio nutrition, glycemic index, calories, and serving size

Nuts, pistachio nuts, raw
*all the values are displayed for the amount of 100 grams

Pistachio Glycemic index (GI)

15

Pistachios are high in carbohydrates, however, due to the abundant content of dietary fiber, they have a very low glycemic index. Based on the numbers from The International Journal of Medical Research, pistachios have a glycemic index of 15 (1).

Pistachios, among other nuts, if consumed daily, have been researched to have the potential to significantly reduce the risk of developing type 2 diabetes mellitus (2).

Pistachios consumed alone do not have a notable effect on blood glucose levels, but supplementation of pistachios to high glycemic index foods reduces postprandial hyperglycemia in a dose-dependant manner (3, 4).

A study has concluded that dietary consumption of pistachios as a snack has beneficial effects on glycemic control, blood pressure, obesity, and inflammation markers in diabetic patients (5).

Pistachio intake has also been found to significantly enhance the glucose and insulin metabolism of prediabetic patients and improve insulin resistance and other cardiovascular risk factors (6).

Overall, pistachios have a very low glycemic index and can play a role in decreasing the risk of diabetes or diabetic complications.

Sources

  1. https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
  2. https://www.researchgate.net/publication/310467620
  3. https://www.researchgate.net/publication/50250525
  4. https://www.nature.com/articles/ejcn201112
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310069/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890834
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: February 01, 2021

Important nutritional characteristics for Pistachio

Pistachio
15 (low)
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 )
Calories
560
97% Calories
96% Fats
93% Potassium
90% Phosphorus
90% Monounsaturated Fat
Explanation: The given food contains more Calories than 97% of foods. Note that this food itself is richer in Calories than it is in any other nutrient. Similarly, it is relatively rich in Fats, Potassium, Phosphorus, and Monounsaturated Fat.

Check out similar food or compare with current

Macronutrients chart

21% 46% 28% 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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
Copy infographic link

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: 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: 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 B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

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

5.907% 23.257% 14.38%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g

Carbohydrate type breakdown

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

Fiber content ratio for Pistachio

7.66% 10.6% 8.91%
Sugar: 7.66 g
Fiber: 10.6 g
Other: 8.91 g

All nutrients for Pistachio per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 48% 24% 20.16g 7.1 times more than Broccoli
Fats 70% 4% 45.32g 1.4 times more than Cheese
Carbs 9% 28% 27.17g Equal to Rice
Calories 28% 3% 560kcal 11.9 times more than Orange
Starch 1% 96% 1.67g 9.2 times less than Potato
Fructose 0% 90% 0.24g 24.6 times less than Apple
Sugar 0% 43% 7.66g 1.2 times less than Coca-Cola
Fiber 42% 10% 10.6g 4.4 times more than Orange
Calcium 11% 21% 105mg 1.2 times less than Milk
Iron 49% 14% 3.92mg 1.5 times more than Beef
Magnesium 29% 13% 121mg 1.2 times less than Almond
Phosphorus 70% 10% 490mg 2.7 times more than Chicken meat
Potassium 30% 7% 1025mg 7 times more than Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread
Zinc 20% 37% 2.2mg 2.9 times less than Beef
Copper 144% 16% 1.3mg 9.2 times more than Shiitake
Vitamin E 19% 38% 2.86mg 2 times more than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 6% 29% 5.6mg 9.5 times less than Lemon
Vitamin B1 73% 11% 0.87mg 3.3 times more than Pea
Vitamin B2 12% 56% 0.16mg 1.2 times more than Avocado
Vitamin B3 8% 65% 1.3mg 7.4 times less than Turkey meat
Vitamin B5 10% 57% 0.52mg 2.2 times less than Sunflower seed
Vitamin B6 131% 12% 1.7mg 14.3 times more than Oat
Folate 13% 34% 51µg 1.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Tryptophan 0% 57% 0.25mg 1.2 times less than Chicken meat
Threonine 0% 69% 0.68mg 1.1 times less than Beef
Isoleucine 0% 63% 0.92mg Equal to Salmon
Leucine 0% 63% 1.6mg 1.5 times less than Tuna
Lysine 0% 70% 1.14mg 2.5 times more than Tofu
Methionine 0% 70% 0.36mg 3.8 times more than Quinoa
Phenylalanine 0% 50% 1.09mg 1.6 times more than Egg
Valine 0% 54% 1.25mg 1.6 times less than Soybean
Histidine 0% 68% 0.51mg 1.5 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 30% 21% 5.91g Equal to Beef
Monounsaturated Fat 0% 10% 23.26g 2.4 times more than Avocado
Polyunsaturated fat 0% 10% 14.38g 3.3 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.
-->