How healthy are pistachios?
Are pistachios healthy? Yes, in sensible portions. Pistachios score 35/100 on the HowHealthyIs Score: 100 g provide 560 kcal, 20 g protein and 11 g fiber. Pistachios have more protein and fewer calories per handful than most nuts, and shelling them slows you down. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pistachios rank higher than 35% of them.
Counts in favor (% daily value per 100 kcal)
- Protein7%
- Fiber7%
- Magnesium5%
- Potassium4%
- Iron4%
- Vitamin E3%
- Calcium1%
- Vitamin C1%
- Vitamin A1%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 33 minus 5 = 28. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pistachios?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 560 kcal | 157 kcal | |
| Protein | 20 g | 5.6 g | 11% |
| Carbohydrates | 27 g | 7.6 g | 3% |
| Fiber | 11 g | 3 g | 11% |
| Sugars | 7.7 g | 2.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 45 g | 13 g | 16% |
| Saturated fat | 5.9 g | 1.7 g | 8% |
| Vitamins | |||
| Vitamin A | 26 µg | 7.3 µg | 1% |
| Vitamin C | 5.6 mg | 1.6 mg | 2% |
| Vitamin E | 2.9 mg | 0.8 mg | 5% |
| Minerals | |||
| Calcium | 105 mg | 29 mg | 2% |
| Iron | 3.9 mg | 1.1 mg | 6% |
| Potassium | 1025 mg | 287 mg | 6% |
| Magnesium | 121 mg | 34 mg | 8% |
| Sodium | 1 mg | 0.3 mg | 0% |
Source: USDA FoodData Central, "Nuts, pistachio nuts, raw" (FDC 170184). Values rounded.
Why are pistachios good for you?
- 5.6 g protein in 1 oz (about 49 kernels), 11% of the daily value. Protein contributes to the maintenance of muscle mass.
- 3 g fiber in 1 oz (about 49 kernels), 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- A mindful snack in the shell
- Salads and grain bowls
What should you watch out for?
- Salted pistachios can add a lot of sodium.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.