Pistachios (raw, shelled)
Buying them in the shell slows down snacking, which helps portion control.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pistachios for gym-goers
Per 100 g, pistachios (raw, shelled) provides 560 kcal, 20.2 g protein, 27.2 g carbohydrate (10.6 g fiber, 7.7 g sugars) and 45.3 g fat (5.9 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 oz (~49 kernels), about 28 g) comes to roughly 157 kcal and 5.7 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pistachios
Here we're looking at raw, shelled pistachio kernels. They have fewer calories and less fat than other popular nuts, plenty of fiber and an unusual amount of potassium. They even supply some vitamin C, which most nuts lack, and a good amount of protein.
In a gym diet
You get around 49 kernels in a 28 g serving, which feels like a lot more food than the same weight of macadamias or walnuts. That makes pistachios one of the more cut-friendly nuts. Shelling them slows you down, and the pile of empty shells is a visual cue that some studies suggest helps people eat less. The potassium makes them a handy snack in hot weather or after a sweaty session, with water. Protein is moderate and plant-based, so add yogurt or cottage cheese for a better dose.
Preparation and cooking
Most people eat them roasted and salted in the shell. Weigh the kernels, not the shells, which make up roughly half the weight of in-shell pistachios. A light dry roast improves raw kernels, and chopped pistachios make a crunchy coating for chicken or fish in place of breadcrumbs. Salted varieties add sodium that this raw entry doesn't include.
Buying and storage
Go for unsalted or lightly salted pistachios and skip red-dyed nuts and flavored coatings. Shelled kernels go stale faster than in-shell ones, so keep both airtight and cool, ideally in the fridge once opened.
Things to watch
Pistachios are a tree nut and close relatives of cashews, so allergic people often react to both. They contain fructans, which may bother anyone on a low-FODMAP diet, and heavily salted in-shell versions can add a lot of sodium.
Meal ideas
- Pistachio-crusted salmon with roasted potatoes and a green salad.
- Cottage cheese with chopped pistachios, honey and fresh figs.
- Desk snack: in-shell pistachios portioned into a small bag with a protein shake.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (29%), Iron (22%), Potassium (22%), and Zinc (20%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 3.6 g | #6 of 16 |
| Protein per 100 g | 20.2 g | #8 of 16 |
| Fiber per 100 g | 10.6 g | #4 of 16 |
| Lowest calories per 100 g | 560 kcal | #6 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Sunflower seed kernels (dried)
584 kcal · P 20.8 · C 20 · F 51.5
→Almonds (raw)
579 kcal · P 21.2 · C 21.6 · F 49.9
→Flaxseed (ground)
534 kcal · P 18.3 · C 28.9 · F 42.2
→Almond butter, plain (unsalted)
614 kcal · P 21 · C 18.8 · F 55.5
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pistachios?
Pistachios (raw, shelled) has about 560 kcal per 100 g, or roughly 157 kcal per 1 oz (~49 kernels) (28 g).
How much protein is in pistachios?
About 20.2 g of protein per 100 g and 5.7 g per 1 oz (~49 kernels). That works out to 3.6 g per 100 kcal, so it's not primarily a protein source.
Is pistachios good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Should I weigh pistachios with or without shells?
Values like these are for shelled kernels, so weigh the edible nuts. If you weigh in-shell pistachios, roughly half is shell, so the kernel portion is about half the number on the scale. Another option: weigh the shells after eating and subtract them from the starting weight.
Are pistachios a complete protein?
Pistachios contain all the essential amino acids, and some analyses rate their protein quality above many other nuts. They still can't match dairy, eggs, meat or soy for leucine or protein concentration. Think of them as a helpful contributor in a mixed diet.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.