Pistachio: Calories, Nutrition Facts, and Health Benefits (2026)

Pistachios contain 157 calories per 1 oz (28 g, about 49 nuts), providing 5.6 g of protein and 3 g of fiber. They are low in sugar, with only 2.1 g per serving, and contain 12.7 g of fat, making them a nutrient-dense snack option.

This page provides an overview of pistachio nutrition, focusing on their calorie content, macronutrient breakdown, and health benefits. It also explores how they fit into various dietary goals and their impact on blood sugar levels.

Pistachio Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for pistachios per 1 oz (28 g) and per 100 g servings.

Values are for 1 oz (28 g, about 49 nuts).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	157	560	8%
Protein	5.6 g	20.2 g	11%
Carbohydrates	7.6 g	27.2 g	3%
Fiber	3.0 g	10.6 g	11%
Sugar	2.1 g	7.7 g	-
Fat	12.7 g	45.3 g	16%
Vitamin C	1.6 mg	5.6 mg	2%
Potassium	287 mg	1025 mg	6%
Saturated Fat	1.7 g	5.9 g	8%
Vitamin B6	0.48 mg	1.70 mg	28%

About 18% of pistachio calories come from carbohydrates, 14% from protein and 68% from fat.

Pistachio by Health Goal

Here, we assess how pistachios rate against common health and dietary goals.

Goal	Rating	Why
Weight loss	Fair	157 calories per serving, with 3 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 2 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Good	3 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (5.6 g); best as a vitamin-rich choice, not a protein source

Pistachio and Blood Sugar

Glycemic index: 15. Glycemic load: 2 per serving.

Pistachio is very low in available carbohydrate, with a glycemic load around 2 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Pistachio Compares to Other Nuts and Seeds

The comparison table highlights how pistachios stack up against other nuts and seeds in terms of nutritional value.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Pistachio	560	20.2	45.3	10.6
Almond	579	21.1	49.9	12.5
Cashew	553	18.2	43.9	3.3
Peanut	567	25.8	49.2	8.5

Pistachio Myths, Checked

Pistachios are too high in calories to eat on a diet , Misleading. At about 159 calories an ounce, in-shell pistachios slow eating and aid portion control.

Red pistachios are natural , False. Red pistachios were historically dyed; most today are sold in their natural tan shells.

How to Track Pistachio

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing pistachio beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pistachio accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of pistachios?

One ounce of pistachios contains 157 calories. This makes them a calorie-dense snack, which can be significant for those monitoring their caloric intake.

Is pistachio good for weight loss?

Pistachios can be beneficial for weight loss due to their high protein and fiber content, which can promote satiety. Incorporating them in moderation may help manage hunger.

Can people with diabetes eat pistachio?

Pistachios have a low glycemic index, making them a suitable snack for people with diabetes. Their minimal impact on blood sugar levels is advantageous.

How much protein is in pistachio?

Pistachios provide 5.6 g of protein per 1 oz serving. This makes them a good source of plant-based protein for those looking to increase their intake.

Is pistachio high in sugar?

Pistachios are relatively low in sugar, containing only 2.1 g per 1 oz serving. This makes them a better choice compared to many other snacks.

Are pistachios good for weight loss?

Including pistachios in a balanced diet can support weight loss efforts. Their combination of healthy fats, protein, and fiber can help control appetite.

Key Takeaways

• Pistachios contain 157 calories per 1 oz serving.
• Each serving provides 5.6 g of protein.
• They have only 2.1 g of sugar per serving.
• Pistachios are high in fiber, with 3 g per 1 oz.
• They contain 12.7 g of fat, primarily healthy fats.
• Pistachios have a minimal impact on blood sugar levels.