Foods · Nuts and seeds
Calories in pistachios
Pistachios: about 560 calories per 100 g. A portion of 1 oz (28 g) has about 159 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 560 | 20.2 g | 27.2 g | 45.3 g |
| 1 cup | 123 g | 689 | 24.8 g | 33.4 g | 55.7 g |
| 1 oz (49 kernels) | 28 g | 159 | 5.7 g | 7.7 g | 12.9 g |
| 1 kernel | 1 g | 4 | 0.1 g | 0.2 g | 0.3 g |
Where the calories come from
- Protein 14%
- Carbs 18%
- Fat 68%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 560 kcal |
| Protein | 20.2 g |
| Carbohydrate | 27.2 g |
| of which sugars | 7.7 g |
| Fibre | 10.6 g |
| Fat | 45.3 g |
| of which saturated | 5.9 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 1,025 mg |
| Calcium | 105 mg |
| Iron | 3.9 mg |
| Vitamin C | 5.6 mg |
| Water | 4.4 g |
How it compares with other nuts and seeds
Among the 10 nuts and seeds listed on this site, pistachios ranks number 5 from the lowest in calories per 100 g, and number 4 from the highest in protein per 100 g.
Fewer calories per 100 g
- Pumpkin seeds 559 cal
- Flaxseed 534 cal
- Chia seeds 486 cal
More calories per 100 g
- Cashews 574 cal
- Almonds 579 cal
- Sunflower seeds 584 cal
What 159 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of pistachios (1 oz, 159 calories) equals about 36 minutes of walking or 17 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Nuts, pistachio nuts, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in pistachios (1 oz)?
About 159 calories (≈). That is 1 oz (28 g) of pistachios, using the USDA reference value of 560 calories per 100 g.
How many calories are in 100 grams of pistachios?
About 560 calories (≈). One ounce (28 g) is about 159 calories.
How much protein is in pistachios?
20.2 g per 100 g, and about 14% of its calories come from protein (≈). A portion of 1 oz has about 5.7 g.
Source
- USDA FoodData Central, SR Legacy: Nuts, pistachio nuts, raw (FDC ID 170184)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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