Nut Seed
pistachio nuts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
539
PROTEIN
23.4g
CARBS
15.8g
FAT
42.5g
FIBER
10.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories539kcal—
Protein23.4g47%
Carbohydrates15.8g6%
Fiber10.6g38%
Sugar7.9g16%
Total fat42.5g54%
Saturated fat4.0g20%
Trans fat0g—
Cholesterol0mg0%
Water4.7g—
MINERALS
Sodium6.9mg0%
Potassium1053mg22%
Calcium135mg10%
Iron4.5mg25%
Magnesium149mg35%
Phosphorus537mg43%
Zinc2.4mg22%
Copper0.89mg99%
Manganese0.87mg38%
Selenium10.5µg19%
VITAMINS
Vitamin A110µg12%
Vitamin C0mg0%
Vitamin D1.8µg9%
Vitamin E33.9mg226%
Vitamin K18.6µg16%
Thiamin (B1)0.98mg82%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.86mg5%
Pantothenic acid (B5)0.58mg12%
Vitamin B60.96mg56%
Biotin (B7)11.8µg39%
Folate (B9)64.9µg16%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup125g
1 tablespoon7.8g
1 teaspoon2.6g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter528.3g
1 piece0.6g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of healthy monounsaturated and polyunsaturated fats, which support heart health by helping to lower LDL (bad) cholesterol.
- ✓Rich in antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health and protect against cellular damage.
- ✓High in fiber and protein, which can aid in weight management by promoting feelings of fullness and help regulate blood sugar levels.
- ✓One of the few plant-based sources of complete protein, containing all nine essential amino acids.
COOKING TIPS
In the kitchen.
- 1Toast pistachios in a dry skillet over medium heat for 3-5 minutes until fragrant to enhance their nutty flavor before adding to salads, grain bowls, or yogurt.
- 2Grind pistachios to create a vibrant, flavorful crust for fish like salmon or chicken, or use as a base for a unique pesto.
- 3Their bright green color makes them an excellent garnish for both sweet and savory dishes, such as pastries, ice cream, rice pilafs, and roasted vegetables.
STORAGE
Keep it fresh.
- Store shelled or unshelled pistachios in an airtight container in a cool, dark place like a pantry for up to 3 months.
- For longer-term storage (up to one year), place them in the refrigerator or freezer to prevent their natural oils from going rancid.
FAQ
Frequently asked questions.
Are pistachios healthy?
Yes, pistachios are highly nutritious. They are an excellent source of healthy monounsaturated and polyunsaturated fats, fiber, and protein, which support heart health and aid in weight management. They also provide antioxidants like lutein and zeaxanthin, beneficial for eye health.
How much protein and calories are in pistachios?
Per 100g, pistachios contain approximately 539 calories and 23.35g of protein. They are also rich in healthy fats (42.49g) and provide a good amount of dietary fiber and essential minerals.
Are pistachios good for weight loss?
Pistachios can be beneficial for weight management due to their high fiber and protein content, which promote satiety and reduce overall calorie intake. However, they are calorie-dense, so portion control is crucial when incorporating them into a weight loss diet.
Are pistachios vegan?
Yes, pistachios are naturally vegan. They are a plant-based food, making them suitable for individuals following a vegan diet. They are also one of the few plant-based sources of complete protein, containing all nine essential amino acids.
Are pistachios gluten-free?
Yes, raw, unprocessed pistachios are naturally gluten-free. However, always check labels for flavored or roasted varieties, as cross-contamination or added ingredients containing gluten can occur during processing.
Are pistachios keto-friendly?
While pistachios contain some carbohydrates (around 15.82g per 100g), they can be consumed in moderation on a keto diet due to their high fat and protein content. Portion control is essential to stay within daily carb limits.
How can I use pistachios in cooking?
Pistachios are incredibly versatile. They can be enjoyed as a snack, added to salads, yogurt, or oatmeal, used in baking for cookies and cakes, or incorporated into savory dishes like pesto, crusts for fish or chicken, and rice pilafs.
What do pistachios taste like?
Pistachios have a distinct, mildly sweet, and earthy flavor with a slightly buttery texture. When roasted, their flavor intensifies, becoming nuttier and more aromatic.
How should I store pistachios?
To maintain freshness and prevent rancidity, store shelled pistachios in an airtight container in a cool, dark place for up to three months. For longer storage, refrigerate for up to a year or freeze for up to two years.
How do I know if pistachios are fresh?
Fresh pistachios should have a vibrant green color and a pleasant, slightly sweet aroma. Avoid any that appear shriveled, discolored, or have a bitter or musty smell, as these indicate spoilage.
