Nuts & Seeds
Pistachios
Overview
Why eat pistachios?
Pistachios pack more protein than most nuts along with fiber, unsaturated fat and a standout mix of minerals and B vitamins. A single ounce is 49 kernels, so they feel like a generous snack for the calories, and shelling them slows you down in a helpful way.
Good to know: They are calorie dense at about 159 kcal per ounce, so portion out a handful rather than eating from the bag, and choose unsalted if you are watching sodium.
Plant protein and fiber
With 20 g protein and 10.6 g fiber per 100 g, pistachios help a snack stay satisfying rather than leaving you hungry an hour later.
Rich in vitamin B6
Pistachios supply 1.7 mg of vitamin B6 per 100 g, a full day's worth, supporting protein metabolism and the making of red blood cells.
Minerals for heart and muscle
One ounce provides 41% of the Daily Value for copper plus useful magnesium and potassium, minerals involved in nerve signaling, blood pressure and energy production.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in pistachios?
Calories
560kcal
Protein
20g
Carbs
27g
Fat
45g
Fiber
11g
Sugars
7.7g
Minerals
- Calcium105 mg8%
- Iron3.9 mg22%
- Magnesium121 mg29%
- Phosphorus490 mg39%
- Potassium1,025 mg22%
- Sodium1 mg0%
- Zinc2.2 mg20%
- Copper1.3 mg144%
- Selenium7 µg13%
Vitamins
- Vitamin A26 µg3%
- Vitamin C5.6 mg6%
- Vitamin E2.9 mg19%
- Thiamin (B1)0.87 mg73%
- Riboflavin (B2)0.16 mg12%
- Niacin (B3)1.3 mg8%
- Vitamin B61.7 mg100%
- Folate51 µg13%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Nuts, pistachio nuts, raw” (SR Legacy, FDC ID 170184).View the USDA record ↗ (opens in a new tab).