Calories in Pistachios: Nutrition Facts & Serving Sizes
Per 1 cup (123g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of pistachios (about 49 kernels, 28g) delivers 159 calories and 5.7g of protein. Per 100g, pistachios contain 560 calories, 20.2g protein, 27.2g carbs, and 45.3g of fat. Among tree nuts, pistachios stand out for having the highest protein content per 100g and the second-highest fiber at 10.6g. The fat profile is mostly monounsaturated (23.3g per 100g), similar to olive oil, supporting cardiovascular health. Potassium is exceptional at 1025mg per 100g, one of the highest values among common snack foods. Vitamin B6 at 1.7mg per 100g supports protein metabolism and neurotransmitter production. Phosphorus at 490mg fuels ATP energy production. Pistachios offer a complete snacking package: real protein, serious fiber, heart-healthy fats, and a micronutrient profile that stacks up against almost any nut.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (49 kernels) (28g) | 159 | 5.7g | 7.7g | 12.9g | 3g |
| 1 cup (123g) | 688.8 | 24.8g | 33.5g | 55.7g | 13g |
| 1 kernel (1g) | 3.9 | 0.1g | 0.2g | 0.3g | 0.1g |
| 100g | 560 | 20.2g | 27.2g | 45.3g | 10.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 560 | 28% |
| Protein | 20.2g | 40% |
| Total Fat | 45.3g | 58% |
| Saturated Fat | 5.9g | 30% |
| Total Carbohydrates | 27.2g | 10% |
| Dietary Fiber | 10.6g | 38% |
| Sugars | 7.7g | 15% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 5.9g | 2% |
| Calcium | 105mg | 8% |
| Iron | 3.9mg | 22% |
| Potassium | 1025mg | 22% |
| Vitamin A | 26mcg | 3% |
| Vitamin C | 5.6mg | 6% |
| Vitamin B6 | 1.7mg | 100% |
| Magnesium | 121mg | 29% |
| Phosphorus | 490mg | 39% |
| Zinc | 2.2mg | 20% |
| Selenium | 7mcg | 13% |
| Folate | 51mcg | 13% |
| Thiamin (B1) | 0.9mg | 75% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.3mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pistachios
Pistachios have one of the best overall nutrient profiles among tree nuts. The protein content at 20.2g per 100g is the highest of any common tree nut, which matters when you are trying to hit daily protein targets from varied food sources.
Fiber at 10.6g per 100g is exceptional. Dietary fiber supports gut microbiome health, slows glucose absorption to moderate blood sugar spikes, and increases satiety to help manage calorie intake. The net carbs work out to about 16.6g per 100g, making pistachios manageable in moderate low-carb contexts.
Potassium at 1025mg per 100g is the standout mineral. Potassium counteracts the effects of sodium, supporting healthy blood pressure, muscle contraction, and nerve signaling. Most people eating a typical diet fall short of potassium, and pistachios are one of the best ways to close that gap.
Vitamin B6 at 1.7mg per 100g covers over 100% of the daily recommended intake. B6 is critical for protein metabolism, converting amino acids into usable form, and for producing neurotransmitters like serotonin and dopamine. It also plays a role in testosterone metabolism.
The fat profile with 23.3g of monounsaturated fats per 100g mirrors the heart-healthy fat composition of olive oil, supporting cardiovascular function and cholesterol profiles. Selenium at 7mcg contributes to thyroid function and antioxidant defense.
Dietary Considerations
Pistachios are naturally gluten-free, vegan, and paleo-compatible. At 560 calories per 100g, portion control is important for weight loss. However, a 1-ounce serving (49 kernels) at 159 calories delivers real protein (5.7g) and fiber (3g), making the calorie investment worthwhile compared to other snacks. The shell-on variety naturally slows eating, which research suggests helps reduce total intake at a sitting. Pistachios fit into moderate low-carb diets but are too high in carbs for strict keto at scale. They are a tree nut allergen. Salted varieties can contribute significantly to daily sodium intake, so unsalted pistachios are preferable for those managing sodium.
Daily Intake (100g)
100g of pistachio provides 28% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pistachios?
Pistachios contain 560 calories per 100g. A standard 1-ounce serving (about 49 kernels, 28g) has 159 calories.
Are pistachios good for weight loss?
Pistachios can support weight loss when portioned correctly. They have the highest protein of any tree nut, high fiber at 10.6g per 100g, and eating them in the shell naturally slows consumption. A 1-ounce serving is filling and provides real nutritional value for 159 calories.
How much protein is in pistachios?
Pistachios contain 20.2g of protein per 100g, making them the highest-protein common tree nut. A 1-ounce serving (28g) provides 5.7g of protein.
Are pistachios good for muscle building?
Pistachios contribute well to a muscle-building diet. They provide protein, B6 for protein metabolism, and potassium for muscle contraction and recovery. While not a primary protein source, they are a nutrient-dense supplement to meals and an easy snack for hitting daily macro targets.
Are pistachios keto-friendly?
Pistachios have 27.2g of carbs and 10.6g of fiber per 100g, giving about 16.6g of net carbs. In a 1-ounce serving, net carbs are about 4.7g. They can fit into a keto diet in small portions but need to be tracked carefully.
Why do pistachios have so much potassium?
Pistachios are simply one of the most potassium-dense foods available, with 1025mg per 100g. This is higher than a banana (358mg per 100g). Potassium is naturally concentrated in the nut's seed tissue, and pistachios happen to accumulate exceptionally high amounts during growth.
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