How Many Calories in Pistachios? Nutrition Facts & Macros
A handful of pistachios (28g) has 157 calories
Protein 5.6g · Carbs 7.6g · Fat 12.7g
Pistachios are one of the world's most popular nuts — delicious, nutritious, and known for their distinctive green color. Whether you eat them as a snack, add them to dishes, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about pistachio calories and macros, based on USDA data. Raw pistachios contain only about 4% water.
2343 kJ · per 100g · Water: 4.37 g
Calorie Calculator: Pistachios (Raw)
28 g Pistachios (Raw) contains 157 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful / 1 oz (28g) | 157 kcal | 5.6g | 7.6g | 12.7g |
| 1 cup (123g) | 689 kcal | 24.8g | 33.4g | 55.7g |
| 100 grams | 560 kcal | 20.2g | 27.2g | 45.3g |
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| Pistachios (Raw) | per 100g |
|---|---|
| Calories | 560 kcal |
| Protein | 20.16 g |
| Fat | 45.32 g |
| Carbs | 27.17 g |
| Fiber | 10.6 g |
| Sugar | 7.66 g |
| Sodium | 1 mg |
| Potassium | 1025 mg |
| Magnesium | 121 mg |
| Phosphorus | 490 mg |
| Vitamin B6 | 1.7 mg |
| Water | 4.37 g |
Source: USDA FoodData Central (FDC ID: 170184) · Data verified April 2026
Variations
Roasted salted pistachios
About 567 calories per 100g — slightly more than raw. Sodium jumps to ~410mg (vs 1mg raw). Similar protein and fat content. The roasting enhances flavor but the added salt significantly increases sodium intake. Choose unsalted roasted for flavor without the sodium.
Pistachio butter
About 600 calories per 100g — 7% more than whole pistachios. Higher calorie density because there are no shells and no air pockets. Easy to overeat. One tablespoon (16g) has about 96 calories. Use as a spread or in smoothies, but measure portions carefully.
Frequently Asked Questions
How many calories are in pistachios?
A handful (28g, 1 oz) of raw pistachios has approximately 157 calories. Per 100g, they have 560 calories. One cup (123g) has about 689 calories. Pistachios are calorie-dense like all nuts, but the shell-cracking process naturally slows eating and helps with portion control.
How much protein is in pistachios?
Pistachios have 20.16g of protein per 100g — one of the highest among nuts. A handful (28g) provides about 5.6g of protein. They are a great plant-based protein source, comparable to almonds (21.15g). Combined with their fiber content, pistachios make a satisfying, nutrient-dense snack.
How much fiber is in pistachios?
Pistachios have 10.6g of fiber per 100g — excellent for a nut. A handful (28g) provides about 3g of fiber, roughly 10% of the daily recommended intake. This high fiber content promotes digestive health, helps control blood sugar, and contributes to the feeling of fullness after eating.
Pistachios vs almonds — what's the difference?
Pistachios: 560 kcal, 20.16g protein, 27.17g carbs, 45.32g fat per 100g. Almonds: 579 kcal, 21.15g protein, 21.55g carbs, 49.93g fat. Almonds have slightly more calories and fat. Pistachios have more carbs but also more fiber (10.6g vs 12.5g). Both are excellent protein sources. Pistachios have built-in portion control from shells.
Are pistachios good for weight loss?
Despite being calorie-dense (560 kcal per 100g), pistachios can support weight loss. The shells slow down eating, naturally limiting portions. High protein (20.16g) and fiber (10.6g) promote satiety. A handful (28g, 157 kcal) is a satisfying snack. Studies show in-shell pistachios lead to 41% fewer calories consumed compared to shelled.
How many pistachios should I eat per day?
A recommended serving is about 28g (1 oz), roughly 49 kernels or a small handful — approximately 157 calories. This provides good amounts of protein (5.6g), fiber (3g), and healthy fats. Two handfuls (56g, 314 kcal) is still reasonable. Avoid eating from large bags — portion into small bowls instead.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pistachios (Raw) | 560 | 20.16g | 27.17g | 45.32g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
per 100g
Pistachios have 560 kcal per 100g with 20.16g protein and 10.6g fiber — nutrient-dense with built-in portion control from shells. A handful (28g, 157 kcal) is a satisfying, protein-rich snack.
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