Pistachios vs Almonds: which is healthier?

Per 100g, Pistachios have 400 calories, 20.2g protein, 10.6g fiber, and 45.3g fat, while Almonds have 586 calories, 6g protein, 3.5g fiber, and 14.2g fat. Pistachios win on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Pistachios or Almonds?

Per 100g, Pistachios have 400 calories and Almonds have 586 calories, a difference of 186 calories. In practical terms, Oz (49 Kernels) (159 calories) of pistachios compares with 1 oz (23 almonds) (164 calories) of almonds.

Which has more protein, Pistachios or Almonds?

Pistachios lead on protein with 20.2g per 100g; the gap is 14.2g per 100g (Pistachios 20.2g vs Almonds 6g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Pistachios or Almonds?

Almonds have 6.1g of carbs per 100g compared to 27.2g in Pistachios, making Almonds the easier fit for low-carb or keto plans. Fiber is 10.6g vs 3.5g per 100g, which also affects net carbs.

Can I substitute Pistachios for Almonds?

Often, yes. Swapping almonds for pistachios shifts your meal by about 186 calories and 14.2g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Pistachios

Almonds

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Pistachios vs Almonds

Pistachios

Wins in 4 of 6 categories

Compare Pistachios and Almonds calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Pistachios has 400 calories vs Almonds's 586. Pistachios has more protein (20.2g vs 6g) and more fiber (10.6g vs 3.5g).

Sources: Pistachios (FDC 170184) · Almonds (FDC 170567)

Nutrition Comparison (per 100g)

Nutrient	Pistachios		Almonds
Calories	400	vs	586
Protein	20.2g	vs	6g
Carbs	27.2g	vs	6.1g
Fat	45.3g	vs	14.2g
Fiber	10.6g	vs	3.5g
Sodium	1mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Pistachios: FDC 170184 · Almonds: FDC 170567.

When to Choose Each

Choose Pistachios when:

You're cutting calories (400 vs 586 per 100g)
You need more protein (20.2g vs 6g per 100g)
You want more fiber (10.6g vs 3.5g per 100g)

See full Pistachios nutrition

Choose Almonds when:

A typical portion is 1 oz (23 almonds) (164 calories)
Almonds fit the dishes you already cook

See full Almonds nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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