Pistachio nuts, unsalted
Common food
Photo: Wikipedia
Unsalted pistachios are vibrant green and purple kernels with a satisfyingly firm, slightly chewy texture and a rich, subtly sweet, nutty flavor. They are a nutritional powerhouse, offering an impressive 20.42g of protein and 10g of fiber per 100g, alongside a healthy dose of monounsaturated fats. Their distinct taste and satisfying crunch make them a standout among nuts.
💚 Why it's loved
People adore pistachios for their unique, subtly sweet flavor and satisfying crunch, which makes them incredibly versatile for both sweet and savory applications. They are a beloved snack in many cultures, often associated with celebration and hospitality, from Middle Eastern feasts to holiday treats.
⚠️ Watch-outs & how to enjoy it better
While nutritious, pistachios are calorie-dense (582 kcal/100g), so portion control is key for weight management. Their high oxalate content can be a concern for individuals prone to kidney stones, and as a tree nut, they are a common allergen. To counteract, stick to a single serving (about 49 nuts), and if you have a history of kidney stones, consult a doctor about intake.
Key benefits
- High in plant-based protein (20.42g/100g).
- Excellent source of dietary fiber (10g/100g).
- Rich in healthy monounsaturated fats.
- Contains antioxidants like lutein and zeaxanthin.
- Provides key minerals such as copper and manganese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
It takes about 2,500 pistachios to make a single pound of kernels, and their distinctive green color comes from chlorophyll, which is more stable in the nut than in leaves.
Full nutrition (scales with serving)
| Water | 1.8 g |
| Energy | 582 kcal |
| Protein | 20.4 g |
| Total lipid (fat) | 47.4 g |
| Carbohydrate, by difference | 27.4 g |
| Fiber, total dietary | 10.0 g |
| Total Sugars | 7.5 g |
| Calcium, Ca | 104 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 106 mg |
| Phosphorus, P | 455 mg |
| Potassium, K | 977 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 1.3 mg |
| Selenium, Se | 9.7 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 | 69.3 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 | 154 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1125 ug |
| Vitamin E (alpha-tocopherol) | 2.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.8 ug |
| Fatty acids, total saturated | 5.9 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 | 0.63 g |
| Fatty acids, total monounsaturated | 25.1 g |
| MUFA 16:1 | 0.46 g |
| MUFA 18:1 | 24.4 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 14.1 g |
| PUFA 18:2 | 13.8 g |
| PUFA 18:3 | 0.34 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are unsalted pistachios healthier than salted ones?
Yes, unsalted pistachios avoid the added sodium found in salted varieties, which is better for heart health and blood pressure management. The natural flavor of the nut is also more pronounced.
How should I store pistachios to keep them fresh?
Store shelled pistachios in an airtight container in a cool, dark place like a pantry for up to 3 months, or in the freezer for up to a year to prevent rancidity of their natural oils.
Can I eat the pistachio shell?
No, the hard shell is not edible. However, the thin, papery skin around the kernel (called the pellicle) is edible and contains some nutrients.