Pine nuts vs pistachios: which is healthier?
They are about equally nutrient-dense: pine nuts scores 34/100 and pistachios 35/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Pine nuts
673 kcal per 100 g. 1 tbsp: 9 g
Pistachios
560 kcal per 100 g. 1 oz (about 49 kernels): 28 g
Which to pick for your goal
- Fewer caloriesPistachios673 vs 560 kcal per 100 g
- More proteinPistachios14 vs 20 g per 100 g
- More fiberPistachios3.7 vs 11 g per 100 g
- Less sugarPine nuts3.6 vs 7.7 g per 100 g
- More potassiumPistachios597 vs 1025 mg per 100 g
- Less saturated fatPine nuts4.9 vs 5.9 g per 100 g
Nutrition side by side
| Nutrient | Pine nuts, 100 g | Pistachios, 100 g | Pine nuts, 9 g | Pistachios, 28 g |
|---|---|---|---|---|
| Calories | 673 kcal | 560 kcal | 61 kcal | 157 kcal |
| Protein | 14 g | 20 g | 1.2 g | 5.6 g |
| Carbohydrates | 13 g | 27 g | 1.2 g | 7.6 g |
| Sugars | 3.6 g | 7.7 g | 0.3 g | 2.1 g |
| Fiber | 3.7 g | 11 g | 0.3 g | 3 g |
| Fat | 68 g | 45 g | 6.2 g | 13 g |
| Saturated fat | 4.9 g | 5.9 g | 0.4 g | 1.7 g |
| Vitamin C | 0.8 mg | 5.6 mg | <0.1 mg | 1.6 mg |
| Vitamin A | 1 µg | 26 µg | <0.1 µg | 7.3 µg |
| Potassium | 597 mg | 1025 mg | 54 mg | 287 mg |
| Iron | 5.5 mg | 3.9 mg | 0.5 mg | 1.1 mg |
| Calcium | 16 mg | 105 mg | 1.4 mg | 29 mg |
| Magnesium | 251 mg | 121 mg | 23 mg | 34 mg |
| Sodium | 2 mg | 1 mg | 0.2 mg | 0.3 mg |
Last updated . Scores use the HowHealthyIs Score method.