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Pistachios

Pistachios

Everyday

Pistachios are a nutrient-dense tree nut recognized by their partially split shell and vibrant green kernels with purple-tinged skins. Originating in the Middle East, these nuts provide a balanced mix of plant-based protein, heart-healthy unsaturated fats, and fiber, along with antioxidants like lutein and zeaxanthin. Often enjoyed roasted and salted as a snack, they add a rich, slightly sweet flavor and crunchy texture to both sweet and savory dishes, though their caloric density warrants mindful portioning.

Macro Impact

A 1 oz serving contains 162 calories, 6g protein, 8g carbs, and 13g fat.

Calorie Burn

How long would it take to burn off 162 calories?
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14 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories162
% Daily Value*
Total Fat13g
17%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat7g
Cholesterol0mg
0%
Sodium0.3mg
0%
Total Carbohydrate8g
3%
Dietary Fiber3g
10%
Total Sugars2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium29mg
2%
Iron1mg
6%
Potassium277mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
8 / 275 g
3%
Fiber
3 / 28 g
10%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
13 / 78 g
17%
Monounsaturated
7 / 31 g
22%
Polyunsaturated
4 / 23 g
17%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
4 / 19 g
22%
Omega 9
6 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
27%
Valine
0 / 2 g
17%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
21%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
1 / 1 mg
37%
Biotin, B7
11 / 30 mcg
35%
Cobalamin, B12
0 / 2 mcg
0%
Folate
15 / 400 mcg
4%
Vitamin A
7 / 800 mcg
1%
Vitamin C
2 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
20 / 105 mcg
19%
Minerals
Calcium
29 / 1k mg
3%
Copper
0 / 1 mg
40%
Iron
1 / 13 mg
8%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
15%
Phosphorous
136 / 700 mg
19%
Potassium
277 / 3k mg
9%
Selenium
2 / 55 mcg
4%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
5 / 45 mcg
10%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
20 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, pistachio nuts, raw. USDA Foundational Foods. FDC ID 2515379.
  2. 2.Nuts, pistachio nuts, raw. USDA Standard Reference, Legacy. Food ID 170184.
  3. 3.Nuts, pistachio nuts, raw. Canadian Nutrient File. Food ID 2644.
  4. 4.Pistachio nuts, dried. Frida. Public Food Key 328.
  5. 5.Nut, pistachio, raw, unsalted. Australian Nutrient Database. Public Food Key F006113.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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