Pistachio nuts, salted
Common food
Photo: Wikipedia
Salted pistachios are the vibrant green kernels of the Pistacia vera tree, prized for their satisfyingly crunchy texture and rich, slightly sweet, nutty flavor with a savory kick. Nutritionally, they are a powerhouse, offering a remarkable amount of plant-based protein and healthy fats alongside a significant dose of fiber, making them a uniquely balanced and satiating snack.
Calorie split: 13% protein · 18% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People adore pistachios for their complex, savory-sweet flavor and the engaging ritual of cracking open each shell, which naturally slows down eating. They are incredibly versatile, enjoyed on their own, as a luxurious topping for ice cream or salads, or ground into pastries and sauces.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake, and the high calorie density requires mindful portion control. As a tree nut, they are a common allergen, and some may experience digestive discomfort from the fiber. To counteract, choose low-sodium or unsalted varieties, stick to a single-serving handful (about 49 nuts), and ensure they are chewed thoroughly.
Key benefits
- Excellent source of plant-based protein (over 20g per 100g).
- High in heart-healthy monounsaturated fats.
- Provides a good dose of dietary fiber (9.9g per 100g).
- Rich in antioxidants like lutein and zeaxanthin.
- Contains important minerals like potassium, phosphorus, and vitamin B6.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pistachios are one of the few nuts that are naturally split open at the shell when ripe, a characteristic that ancient Persians believed indicated the nut was 'smiling' and brought good luck.
Full nutrition (USDA data · scales with serving)
| Water | 1.8 g |
| Energy | 576 kcal |
| Protein | 20.2 g |
| Total lipid (fat) | 47.0 g |
| Carbohydrate, by difference | 27.2 g |
| Fiber, total dietary | 9.9 g |
| Total Sugars | 7.4 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 105 mg |
| Phosphorus, P | 450 mg |
| Potassium, K | 967 mg |
| Sodium, Na | 389 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 1.2 mg |
| Selenium, Se | 9.6 ug |
| Vitamin C, total ascorbic acid | 2.9 mg |
| Thiamin | 0.67 mg |
| Riboflavin | 0.23 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 49.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 49.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 68.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 153 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1114 ug |
| Vitamin E (alpha-tocopherol) | 2.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.8 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 14:0 | 0.01 g |
| SFA 16:0 | 5.1 g |
| SFA 18:0 | 0.62 g |
| Fatty acids, total monounsaturated | 24.8 g |
| MUFA 16:1 | 0.46 g |
| MUFA 18:1 | 24.2 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 14.0 g |
| PUFA 18:2 | 13.6 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:4 | 0.00 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Nuts, pistachio nuts, dry roasted, with salt added — USDA does not publish this profile for Pistachio nuts.
| 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 pistachio shells partially open?
The shell naturally splits open on the tree when the nut is fully mature and ripe. This is a sign of a good quality pistachio and makes them easier to crack open.
Are the red-dyed pistachios safe?
Traditionally, pistachios were dyed red to hide shell stains from harvesting. Today, most pistachios are sold natural and undyed, as the dye is unnecessary and cosmetic. Always check the ingredient list if concerned.
How should I store pistachios to keep them fresh?
For short-term use (a few weeks), store them in a cool, dark pantry in an airtight container. For longer storage (several months), keep them in the refrigerator or freezer to prevent the healthy fats from going rancid.
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 5.76 kcal/g · 14% calories from protein · 9.9 g fiber · 7.4 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: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.