Calories in Pistachio: Nutritional facts for Pistachio Types

A 100-gram (3.53 ounce) serving of raw pistachios contains 562 calories. A 100-gram serving of dry-roasted pistachios contains 567 calories.

One kilogram (1000 grams) of raw pistachios contains 5620 calories. One kilogram of dry-roasted pistachios contains 5670 calories.

A single raw pistachio kernel contains 3 calories. A single dry-roasted pistachio kernel contains 3 calories.

Pistachios provide a variety of health benefits that stem from a distinctive nutrient profile, which includes a high level of antioxidants, fiber, and healthy fats. The primary advantages of eating pistachios are described below.

• Supports Heart Health. Pistachios are rich in monounsaturated fats and phytosterols, which help improve blood lipid profiles. Consuming pistachios can lead to a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. A study by Holligan, S. D., et al. (2014), "A moderate-fat diet with pistachios lowers small, dense LDL and improves biomarkers of inflammation and vascular function in adults with metabolic syndrome," found that pistachio consumption improved several markers of cardiovascular health.
• Promotes Eye Health. The nuts are a potent source of the antioxidants lutein and zeaxanthin. These carotenoids accumulate in the retina and help protect the eyes from damage caused by blue light and oxidative stress, reducing the risk of age-related macular degeneration. Research by Johnson, E. J. (2014), "Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan," details the critical function of these antioxidants in maintaining eye health.
• Aids in Gut Health. Pistachios contain a high amount of dietary fiber, which acts as a prebiotic. Prebiotics feed beneficial bacteria in the gut, promoting a healthy digestive system. A study by Ukhanova, M., et al. (2014), "Effects of almond and pistachio consumption on gut microbiota composition in a randomised cross-over human feeding study," demonstrated that eating pistachios led to positive changes in the composition of the gut microbiome.

Pistachios are a nutritious food, yet certain factors like high sodium in salted versions and the possibility of aflatoxin contamination are potential concerns. The following points detail issues related to pistachio consumption.

• High Sodium in Salted Varieties. Roasted and salted pistachios can contain high levels of sodium, which may increase blood pressure in salt-sensitive individuals. A one-ounce serving of salted pistachios can contain over 120 mg of sodium. An analysis from the American Heart Association by Sacks, F. M., et al. (2017) on dietary fats and cardiovascular disease recommends lowering sodium intake for heart health. A better alternative is unsalted pistachios.
• Potential for Aflatoxin Contamination. Nuts, including pistachios, can sometimes be contaminated with aflatoxins, which are toxic compounds produced by certain molds. Improper storage in warm, humid conditions increases this risk. Regulatory agencies monitor aflatoxin levels, but awareness is important. A review by Gnonlonfin, G. J. B., et al. (2013), "A Review on Aflatoxin Contamination and Its Implications in Human Health," discusses the health risks associated with aflatoxin exposure from foods.
• High Calorie Density. Pistachios are calorie-dense, with a one-ounce serving containing 159 calories. Consuming large portions can contribute to a calorie surplus and potential weight gain if not balanced with overall energy needs. A daily suggested amount is one ounce (28.35 grams) to manage calorie intake. An alternative with lower calories is edamame.

Yes, pistachios are a good food choice because the nuts offer a balanced profile of protein, healthy fats, fiber, and antioxidants. The nutritional makeup of pistachios supports heart health by improving cholesterol levels and blood pressure. A study by Sari, I., et al. (2010), "Effect of pistachio diet on lipid profile, endothelial function, inflammation, and oxidative status: a prospective study," showed that a pistachio-enriched diet had a positive effect on cardiovascular risk factors. Pistachios also aid digestive health. The high fiber content acts as a prebiotic, fostering a healthy gut microbiome, which is essential for overall wellness. Brain health benefits from the antioxidants lutein and zeaxanthin found in pistachios. These compounds may protect against cognitive decline by reducing oxidative stress in the brain, as suggested in research by Johnson, E. J. (2014) on the role of carotenoids in cognitive function.

The caloric value of pistachios varies slightly depending on how the nuts are prepared. Raw pistachios have the lowest calorie count, with 562 calories per 100 grams. Dry-roasted pistachios contain a slightly higher value of 567 calories per 100 grams. This minor increase is a result of the roasting process, which dehydrates the nut and concentrates its nutrients by weight. Adding salt to roasted pistachios does not affect the calorie count.

The recommended daily serving of pistachios is one ounce (28.35 grams), which is about 49 kernels. The Dietary Guidelines for Americans suggest a weekly intake of five ounces of nuts, seeds, and soy products for a 2,000-calorie diet, which aligns with a one-ounce daily serving. The American Heart Association also recommends eating about four servings of unsalted nuts a week, defining a serving as a small handful or 1.5 ounces. This portion size provides a good source of protein, fiber, and healthy monounsaturated fats without adding excessive calories to the diet, supporting heart health and weight management.

Eating pistachios as a mid-morning or mid-afternoon snack is an effective strategy for weight loss. Consuming a protein and fiber-rich snack between meals helps promote satiety and can prevent overeating at the next meal. The combination of protein, fiber, and healthy fats in pistachios slows digestion and helps stabilize blood sugar levels, reducing cravings for high-calorie, low-nutrient foods. This approach aligns with dietary strategies that focus on managing hunger and controlling overall calorie intake throughout the day.

The pistachio tree (Pistacia vera) is native to Central Asia, specifically the regions of modern Iran and Afghanistan. Human consumption of pistachios dates back thousands of years, with archaeological findings pointing to 6750 BCE. The nut was a valued food within the Persian Empire, symbolizing wealth and high social standing. The conquests of Alexander the Great facilitated the spread of pistachio cultivation from Persia across the Mediterranean region. Roman influence brought the nut to Italy, where pistachios became an essential ingredient in Sicilian cuisine, used in desserts such as cannoli and gelato. The nut has an ancient history in specific recipes; for centuries, pistachios have been a component of Middle Eastern sweets like baklava. The introduction of pistachios to the United States occurred in the 1850s, although large-scale commercial farming in California only started in the 1970s. Today, the United States ranks as a top global producer of pistachios.