Pistachios Nutrition Facts And Health Benefits

Pistachios are rich in healthy fats and a fair amount of protein and fiber. The largest producer of pistachios is USA and Turkey.

The pistachio's scientific name is 'Pistacia vera'. Pistachios are used commercially to make ice cream, cookies, sweets, and more.

Pistachios Nutrition Facts

Here below table shows pistachio nutrition facts for 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 562

Calories from Fat 405

% Daily Value*
Total Fat 45g 70%
Saturated Fat 6g 30%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 1%
Total Carbohydrate 28g 10%
Dietary Fiber 10g 40%
Sugars 8g
Protein 20g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100 grams of pistachios holds 562 Kcals, 45 grams of fat, 28 grams of carbohydrate, and 20 grams of protein.

There is no cholesterol or trans fat in the pistachios. It contains 1 mg of sodium.


100 grams of pistachios have 562 Kcals(2340 kJ). Most of the calories come from fat.

A 100-gram of pistachios holds 28 grams of carbohydrates, 10 grams of fiber, and 8 grams of natural sugar. In 100 grams of pistachios, Net carbs(Total Carbs-Fiber) should be 18 grams.

8 grams of sugar include:
Sucrose 6.87g
Glucose 0.32g
Fructose 0.24g
Starch 1.67g

Pistachios are a terrific source of healthy fats(Mono Fats). 100 grams of pistachios retain 45 grams of fat. 6 grams of saturated fats, and the rest are unsaturated fats.

100 gram of pistachios have unsaturated fatty acids below:
Monounsaturated fatty acids - 23 grams
Polyunsaturated fatty acids - 14 grams

Protein is needed for cell development and maintenance. Pistachios provide a fair amount of protein. 100 grams of pistachios have 20 grams of protein.

100 grams of pistachios hold below amino acids:
Tryptophan 0.251g
Threonine 0.684g
Isoleucine 0.917g
Leucine 1.6g
Lysine 1.14g
Methionine 0.36g
Cystine 0.292g
Phenylalanine 1.09g
Tyrosine 0.509g
Valine 1.25g
Arginine 2.13g
Histidine 0.512g
Alanine 0.973g
Aspartic acid 1.88g
Glutamic acid 4.3g
Glycine 1.01g
Proline 0.938g
Serine 1.28g

Glycemic Index:

The glycemic index of pistachios is 15. The low glycemic index makes it an excellent food for people with diabetes.

Vitamins And Minerals In Pistachios





Vitamin C

5.6 mg


105 mg

Vitamin A

26 mcg


490 mg

Vitamin E

2.8 mg


1020 mg

Vitamin K

0 mcg


3.92 mg

Vitamin B1

0.87 mg


121 mg

Vitamin B2

0.16 mg


2.2 mg

Vitamin B3

1.3 mg


1.3 mg

Vitamin B6

1.7 mg


1.2 mg

Vitamin B9

51 mcg

100 grams of pistachios can give you Vitamin C(6%), Vitamin A(3%), Vitamin E(19%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).

Vitamin C improves immunity power, Vitamin A needed for cell growth, Vitamin E conserves healthy skin and eyes., and Vitamin K is necessary for blood clotting and healthy bones.

Pistachios also have an adequate amount of B vitamins. 100 grams of pistachios can provide Vitamin B1(thiamin) 73%, Vitamin B2(riboflavin) 12%, Vitamin B3(niacin) 8%, Vitamin B6(pyridoxine) 131%, and Vitamin B9(folate) 13% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Pistachios bring an adequate amount of minerals too. Minerals build strong bones and teeth.

100 grams of pistachios can provide Calcium at 10.5%, Phosphorus 12%, Potassium 51%,
Iron 26%, Magnesium 29%, Zinc 20%, Copper 144% and Manganese 52% of your RDA(Recommended Dietary Allowances).

Calcium maintains strong bones; Phosphorus plays a significant role in forming DNA and RNA; Potassium regulates fluid balance; Iron reduces tiredness and fatigue; Magnesium supports muscle, nerve function, and energy production.

Zinc plays a significant role in building proteins; Copper makes red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

Health Benefits of Pistachios

Pistachio benefits for skin:

Pistachios hold a fair amount of Vitamin C, E. Vitamin C helps whiten skin, and Vitamin E help to remove dark skin spots. Vitamin C is used to treat acne, hyperpigmentation, and fine lines.

Pistachio benefits for men's fertility:

Copper plays a vital role in male fertility. It is a crucial component for the production of the male sperm cell. 100 grams of pistachios hold 1.3 mg of copper. It is more than the RDA intake value of it.

Are pistachios good for diabetics?

The low glycemic index of pistachios makes them safe for diabetics. It can lower your blood sugar level. We advised eating it raw rather than salted because salted pistachios contain more salt and, in some cases, sugar.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions (FAQ)

Is it good to eat pistachios every night?

Pistachios loaded with Vitamin B-6 and Mangnessium. Both promote sleep. To get good sleep, eat it one hour before bedtime.

Is pista good for hair?

Pistachios contains biotin. Biotin improves hair shine, density, and smoothness. You can include 1 ounce of pistachios daily to take benefit of it.

Are salted pistachios good for you?

Well, salted pistachios contain high sodium levels in it. High sodium may bring some significant health problems too. Some salted pistachios contain sugar too, So we suggest eating them raw.

How many pistachios should you eat in a day?

If you are eating other nuts, eat 1 ounce of pistachios daily. But if you wish only to eat pistachios nuts, you can consume them more.

Are salted pistachios good for you?

Raw pistachios are good for skin, heart health, hair, and sleep. But if you consume salted one, it contains more salt than you think. More sodium levels can bring many heart-related health problems.

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