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Pistachios Nutrition Facts: Are Pistachios Good for You?
Yes, based on their nutrient profile, pistachios can be part of a healthy diet. They are high in many essential nutrients, including protein, fiber, copper, vitamin B6, and thiamin. However, they are also high in calories and fat, so portion control is important. The nutritional benefits depend on the portion size and how they fit into your overall eating pattern. This data is for raw, unsalted pistachios.
Per 100 g · Nuts, pistachio nuts, raw
What stands out in pistachios
- High in copper. A 100-gram serving of raw pistachios provides 1.3 mg of copper, which is 144% of the Daily Value (DV).
- High in vitamin B6. Raw pistachios contain 1.7 mg of vitamin B6 per 100 grams, meeting 100% of the Daily Value.
- Protein and fiber content. Pistachios supply about 20 grams of protein (40% DV) and 11 grams of dietary fiber (38% DV) in every 100-gram serving.
- Fat composition. While providing 45 grams of total fat per 100 grams, most of this is monounsaturated (23 g) and polyunsaturated (14 g) fat. They contain about 6 grams of saturated fat and no cholesterol.
What to keep in mind
- Pistachios are calorically dense, with 560 calories per 100 grams, so portion size is a key consideration.
- This nutrition data is for raw pistachios, which contain only 1 mg of sodium; roasted and salted varieties will have significantly more.
Pistachios nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 560 kcal | – |
| Protein | 20.2 g | 40% |
| Total fat | 45.3 g | 58% |
| Saturated fat | 5.9 g | 30% |
| Monounsaturated fat | 23.3 g | – |
| Polyunsaturated fat | 14.4 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 27.2 g | 10% |
| Dietary fiber | 10.6 g | 38% |
| Total sugars | 7.7 g | – |
| Water | 4.4 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 1,025 mg | 22% |
| Calcium | 105 mg | 8% |
| Iron | 3.9 mg | 22% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 490 mg | 39% |
| Zinc | 2.2 mg | 20% |
| Copper | 1.3 mg | 144% |
| Manganese | 1.2 mg | 52% |
| Selenium | 7 mcg | 13% |
| Vitamin A (RAE) | 26 mcg | 3% |
| Vitamin C | 5.6 mg | 6% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2.9 mg | 19% |
| Thiamin (B1) | 0.87 mg | 72% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 1.7 mg | 100% |
| Folate (DFE) | 51 mcg | 13% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pistachios by portion
A typical 1-ounce serving of pistachios, which the USDA defines as about 49 kernels, contains 159 calories, nearly 6 grams of protein, and 3 grams of fiber. A larger portion, one cup of raw pistachios, provides 689 calories, almost 25 grams of protein, and 13 grams of fiber. A single pistachio kernel has about 4 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 123 g | 689 | 24.8 g | 33.5 g | 13 g | 55.7 g |
| 1 oz (49 kernels) | 28 g | 159 | 5.7 g | 7.7 g | 3 g | 12.8 g |
| 1 kernel | 0.7 g | 4 | 0.1 g | 0.2 g | 0.1 g | 0.3 g |
How pistachios compares with other nuts and seeds
Compared to 15 other nuts and seeds, raw pistachios rank second highest for potassium and highest for Vitamin A and Vitamin C. They are relatively moderate in calories and fat, ranking 11th and 13th respectively. Their 27 grams of carbohydrates per 100 grams is higher than that of peanuts (16 g) and pumpkin seeds (11 g), but lower than cashews (30 g). Pistachios’ fiber content of 10.6 grams is higher than that of cashews, peanuts, and pumpkin seeds but lower than sesame seeds.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
| Pumpkin Seeds | 559 | 30.2 g | 10.7 g | 6 g | 49 g |
| Sesame Seeds | 565 | 17 g | 25.7 g | 14 g | 48 g |
| Cashews | 553 | 18.2 g | 30.2 g | 3.3 g | 43.9 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
Quick answers
How much protein is in a serving of pistachios?
A 1-ounce serving of raw pistachios (about 49 kernels) contains 5.7 grams of protein. A larger 1-cup portion provides 24.8 grams of protein.
Are pistachios high in sugar?
Raw pistachios contain 7.7 grams of total sugars per 100 grams. A standard 1-ounce serving has about 2.2 grams of sugar.
How many calories are in pistachios?
There are 560 calories in 100 grams of raw pistachios. A 1-ounce serving (49 kernels) has 159 calories, and a single kernel has about 4 calories.
When to talk to a doctor or dietitian
- Pistachios contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 1,025 mg of potassium per 100 g, pistachios is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pistachios fits your situation.
Last updated October 21, 2026