Nuts, pistachio nuts, dry roasted, with salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
These are the edible kernels of the pistachio fruit, dry-roasted to enhance their rich, nutty flavor and then lightly salted. They offer a satisfying crunch with a tender, slightly chewy interior and a savory, buttery taste. Nutritionally, they are a powerhouse of healthy fats and plant-based protein, with a notable amount of fiber.
Calorie split: 14% protein · 18% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People love them for their uniquely satisfying combination of savory, salty flavor and addictive crunch. Their versatility makes them a go-to snack, a premium topping for both sweet and savory dishes, and a staple in confections and ice creams.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake, and as a tree nut, they are a common allergen. To manage sodium, look for unsalted or lightly salted versions and practice portion control. For allergens, always check labels and avoid cross-contamination.
Key benefits
- Excellent source of plant-based protein (21g per 100g).
- High in heart-healthy monounsaturated fats.
- Good source of dietary fiber (10.3g per 100g).
- Rich in antioxidants, including lutein and zeaxanthin.
- Provides key minerals like copper, manganese, and vitamin B6.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pistachios are technically a seed of a fruit related to mangoes and sumac, and their shells naturally split open when the nut is ready to be harvested.
Full nutrition (USDA data · scales with serving)
| Water | 1.8 g |
| Energy | 569 kcal |
| Energy | 2379 kj |
| Protein | 21.1 g |
| Total lipid (fat) | 45.8 g |
| Ash | 3.8 g |
| Carbohydrate, by difference | 27.6 g |
| Fiber, total dietary | 10.3 g |
| Total Sugars | 7.7 g |
| Sucrose | 7.1 g |
| Glucose | 0.25 g |
| Fructose | 0.22 g |
| Lactose | 0.00 g |
| Maltose | 0.13 g |
| Starch | 1.4 g |
| Calcium, Ca | 107 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 109 mg |
| Phosphorus, P | 469 mg |
| Potassium, K | 1007 mg |
| Sodium, Na | 428 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 10.0 ug |
| Vitamin C, total ascorbic acid | 3.0 mg |
| Thiamin | 0.69 mg |
| Riboflavin | 0.23 mg |
| Niacin | 1.4 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 51.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 51.0 ug |
| Folate, DFE | 51.0 ug |
| Choline, total | 71.4 mg |
| Betaine | 0.80 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 159 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 266 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1160 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.13 mg |
| Tocopherol, gamma | 23.4 mg |
| Tocopherol, delta | 0.55 mg |
| Tocotrienol, alpha | 0.29 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 3.1 mg |
| Tocotrienol, delta | 0.08 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 5.0 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.56 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 24.5 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.01 g |
| MUFA 16:1 | 0.46 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 23.9 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 13.3 g |
| PUFA 18:2 | 13.1 g |
| PUFA 18:2 n-6 c,c | 13.1 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 2.0 mg |
| Campesterol | 10.0 mg |
| Beta-sitosterol | 210 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.71 g |
| Isoleucine | 0.96 g |
| Leucine | 1.7 g |
| Lysine | 1.2 g |
| Methionine | 0.38 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.53 g |
| Valine | 1.3 g |
| Arginine | 2.2 g |
| Histidine | 0.54 g |
| Alanine | 1.0 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.1 g |
| Proline | 0.98 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.10 g |
FAQ
Why are some pistachios dyed red?
Traditionally, some pistachios were dyed red to mask shell stains from harvesting. Today, it's largely a marketing tradition for certain brands, and the dye is food-safe. Many premium pistachios are now sold undyed.
Are dry-roasted pistachios less healthy than raw?
Dry-roasting doesn't significantly change the core nutritional profile of healthy fats, protein, and fiber. However, the process can slightly reduce some heat-sensitive nutrients. The main difference is often the added salt in the dry-roasted version.
How should I store them to keep them fresh?
To maintain freshness and prevent the healthy fats from going rancid, store shelled pistachios in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator for up to a year. In-shell pistachios have a longer shelf life.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.69 kcal/g · 15% calories from protein · 10.3 g fiber · 7.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.