How many calories are in pistachios?

One ounce of pistachios (49 kernels) has 159 calories. Per 100g, pistachios are 560 calories. A single pistachio kernel has just 4 calories. Shelling them naturally slows eating and helps with portion control.

Are pistachios good for weight loss?

Despite being calorie-dense (560 cal/100g), pistachios can aid weight loss. Studies show the shelling process slows eating, and the protein (20g) and fiber (10.6g) increase satiety. The key is portion control, stick to 1oz (49 kernels).

What nutrients are in pistachios?

Pistachios are nutrient-dense: 20.2g protein, 45.3g fat (mostly healthy unsaturated), 10.6g fiber per 100g. Excellent potassium source (1025mg, 22% daily value), plus iron (3.9mg), calcium (105mg), and vitamin B6.

Are pistachios keto-friendly?

Pistachios are moderately keto-friendly with 16.6g net carbs per 100g. A 1oz serving has 4.7g net carbs, workable for keto. They're lower in net carbs than cashews (27.5g) but higher than pecans (6.9g) or macadamias (5.4g).

How many pistachios should I eat per day?

A healthy serving is 1oz (28g), about 49 kernels or 159 calories. Studies showing health benefits used 1-3oz daily. More than 3oz significantly increases calorie intake. The shells help prevent overeating.

Pistachios vs almonds: which is healthier?

Both are healthy. Pistachios: more potassium, vitamin B6, and antioxidants, fewer calories (560 vs 575/100g). Almonds: more calcium, vitamin E, and fiber. Pistachios have the most kernels per ounce (49 vs 23 almonds).

Why are pistachios so expensive?

Pistachios take 7-10 years to produce, require specific climate conditions, and are labor-intensive to harvest. They're alternate-bearing (good harvest every other year). The shelling process adds cost but provides portion control benefit.

Are roasted pistachios as healthy as raw?

Dry-roasted pistachios retain most nutrients, similar calories, protein, and healthy fats. Roasting may slightly reduce antioxidants. The main concern is added salt: unsalted or lightly salted are healthier than heavily salted varieties.

Do pistachios help you sleep?

Pistachios contain melatonin (the sleep hormone), more than most foods. They also have magnesium and vitamin B6, which support sleep. A small handful before bed may help, but evidence is limited. Don't overeat, fat can disrupt sleep.

Why are some pistachios red?

Traditional red pistachios are dyed to hide shell imperfections from old harvesting methods. Modern harvesting produces clean shells, so most pistachios are now natural. Red dye has no nutritional difference, just cosmetic.

All Foods

Calories in Pistachios

USDA Verified · FDC 170184 · Jan 2026

159 calories

per oz (49 kernels) (28g)

20.2g

Protein

27.2g

Carbs

45.3g

Fat

10.6g

Fiber

Per 100g raw

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Serving Sizes & Calories

Serving Size	Weight	Calories
Kernel	1g	4 cal
Oz (49 Kernels)Standard	28g	159 cal
100g	100g	560 cal
Cup	123g	689 cal

560 calories per 100g raw

Complete Nutrition Facts

Per 100g raw

560 calories

Protein20.2g

Carbohydrates27.2g

Sugar7.7g

Fat45.3g

Fiber10.6g

Sodium1mg

Potassium1025mg

Calcium105mg

Iron3.9mg

Vitamin A26mcg

Vitamin C5.6mg

How Pistachios Compares

Pistachios next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Pistachios	560	20.2g	27.2g	45.3g	10.6g
Almonds	579	21.4g	21.8g	50.7g	12.5g
Peanut Butter	598	22.2g	22.3g	51.4g	5g
Walnuts	654	15.4g	13.9g	66.1g	6.8g
Cashew	553	18.6g	30.7g	44.3g	3.2g