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Calories in Pistachios

Q: How many calories in pistachios?

Pistachios have 562 calories per 100g. One oz (49 kernels, 28g): 159 kcal.

Updated July 2026 · Source: USDA FoodData Central

562

kcal

per 100g

20.3

Protein

45.4

Fat

27.2

Carbs

10.3

Fiber

159

kcal per 1oz / 49 kernels (28g)

562

kcal per 100g

159

kcal per oz (28g)

🧠Vitamin B6 — 100% DV per 100g — richest nut

⚡Potassium — 1,025mg — more than banana

🌿10.3g fiber — second highest fiber nut

👁Lutein + zeaxanthin for eye health

🦠Prebiotic — improves gut microbiome

🌿49 kernels per oz — most filling nut

🥜 Calculate Calories for Any Pistachios Weight

Weight28g

Nutrition Facts

Per 100g pistachios

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Pistachios contain 562 calories per 100g — 159 kcal per oz (49 kernels). Richest nut in vitamin B6 (100% DV/100g) and potassium (1,025mg/100g — more than a banana). Second highest fiber nut (10.3g/100g). The shell-cracking process slows eating, reducing overconsumption by 41% vs pre-shelled. Prebiotic — improves gut microbiome.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin B6	1.70mg	100%
Copper	1.30mg	144%
Thiamine (B1)	0.87mg	73%
Phosphorus	490mg	39%
Manganese	1.26mg	55%
Potassium	1025mg	22%
Magnesium	121mg	29%
Iron	3.92mg	22%
Zinc	2.20mg	20%
Vitamin E	2.86mg	19%

Calories in Pistachios by Weight

Weight	Calories	Fat	Protein	Net Carbs

Macronutrient Breakdown — per 100g

Fat45.4g · 73% of calories

Protein20.3g · 14% of calories

Carbs27.2g · 19% of calories

Fiber10.3g (in carbs)

Net carbs: 16.9g/100g. 49 kernels per oz — most pieces per serving of any nut (slows eating). Richest nut B6 (100% DV) and potassium (1,025mg). Green colour from chlorophyll and lutein/zeaxanthin.

Micronutrient Highlights

🧠

Vitamin B6

1.70mg

100% DV

Richest nut — neurotransmitter synthesis

⚡

Potassium

1025mg

22% DV

More than banana — blood pressure

🌿

Fiber

10.3g

37% DV

Second highest fiber nut

👁

Lutein+Zeaxanthin

1405µg

Carotenoids

Eye health — macular degeneration prevention

🔬

Copper

1.30mg

144% DV

Iron metabolism and antioxidant

⚡

Phosphorus

490mg

39% DV

Bone and energy

Pistachio Health Benefits

Highest Vitamin B6 of Any Nut

1.70mg B6 per 100g (100% DV) — far more than almonds (0.14mg) or walnuts (0.54mg). B6 is essential for serotonin, dopamine, and GABA synthesis. High B6 is associated with reduced depression and improved cognitive function. A 1oz serving provides 28% of daily B6.

Prebiotic — Gut Microbiome Benefits

Fiber and polyphenols selectively feed beneficial bacteria. A 2014 BJN study found daily pistachios significantly increased Bifidobacterium and Lactobacillus and produced beneficial SCFAs (propionate, butyrate). Effects were stronger than almonds. Healthy microbiome composition is associated with improved immunity and metabolic function.

Eating Psychology — Shell Slows Consumption

In-shell pistachio eaters consumed 41% fewer calories than those eating pre-shelled. The visual cue of empty shells also reduced reported hunger. 49 kernels per oz means more eating interactions per serving than any other nut, increasing psychological satisfaction.

Lutein and Zeaxanthin for Eye Health

One of the few nuts with meaningful lutein (1,205µg) and zeaxanthin (200µg) — protective carotenoids accumulating in the macula and protecting against age-related macular degeneration. Valuable for plant-based eaters as an egg yolk alternative for these carotenoids.

Pistachios vs Other Nuts — Comparison

Is Pistachios Suitable for Your Diet?

✅

Weight loss

Good — shell slows eating, high fiber

⚠️

Keto

Limit — 16.9g net carbs/100g

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — low GI, improves lipids

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Gut health

Prebiotic — improves microbiome

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Fat, protein & carb targets

Frequently Asked Questions

How many calories in pistachios?

Pistachios have 562 calories per 100g. One oz (49 kernels, 28g): 159 kcal.

Are pistachios good for weight loss?

Yes — high fiber (10.3g/100g), 49 kernels per oz (more pieces = slower eating), and shells slow consumption further. Research shows in-shell pistachio eaters consume 41% fewer calories than pre-shelled.

Are pistachios high in potassium?

Yes — 1,025mg per 100g, the highest of any nut, exceeding bananas (358mg).

Are pistachios keto?

In moderation — 16.9g net carbs per 100g. A 1oz serving has 4.7g net carbs.

Are pistachios good for gut health?

Yes — prebiotic, increasing Bifidobacterium and Lactobacillus. A 2014 BJN study found daily pistachios significantly increased probiotic bacteria and produced beneficial short-chain fatty acids.

Why are pistachios green?

From chlorophyll and lutein/zeaxanthin — carotenoids that also provide eye-protecting benefits.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.