Pistachios are often described as one of the most nutrient-dense nuts, and the numbers back it up. Here are typical values for raw pistachio kernels, useful for product labels, menus and buyer questions.
Nutrition table
Approximate values for raw, unsalted pistachio kernels:
| Nutrient | Per 1 oz (28 g) | Per 100 g |
|---|---|---|
| Energy | 159 kcal | 560 kcal |
| Protein | 5.7 g | 20.2 g |
| Total fat | 12.8 g | 45.3 g |
| – saturated | 1.7 g | 5.9 g |
| – monounsaturated | 6.6 g | 23.3 g |
| – polyunsaturated | 4.1 g | 14.4 g |
| Carbohydrate | 7.8 g | 27.7 g |
| Dietary fibre | 3.0 g | 10.6 g |
| Potassium | 291 mg | 1,025 mg |
| Phosphorus | 142 mg | 500 mg |
| Magnesium | 31 mg | 110 mg |
| Calcium | 33 mg | 117 mg |
| Iron | 1.0 mg | 3.5 mg |
| Zinc | 0.6 mg | 2.2 mg |
| Copper | 0.37 mg | 1.3 mg |
| Thiamin (B1) | 0.25 mg | 0.87 mg |
| Vitamin B6 | 0.48 mg | 1.7 mg |
| Folate | 14 µg | 51 µg |
| Vitamin E | 0.8 mg | 2.9 mg |
| Lutein + zeaxanthin | 823 µg | 2,903 µg |
| Sodium | 0 mg | 0 mg |
Values are typical figures from public food composition data and vary naturally with variety, season and processing. Use your own lab analysis for labelling.
What stands out
Mostly unsaturated fat. Around 80% of the fat in pistachios is mono- or polyunsaturated, with relatively little saturated fat.
- Monounsaturated
- Polyunsaturated
- Saturated
- Other
Source: USDA FoodData Central, raw pistachio kernels. "Other" is fat not assigned to a type.
Show the data
| Fat type | g per 100 g | g per 28 g | Share of fat |
|---|---|---|---|
| Monounsaturated | 23.3 | 6.6 | 51% |
| Polyunsaturated | 14.4 | 4.1 | 32% |
| Saturated | 5.9 | 1.7 | 13% |
| Other | 1.7 | 0.5 | 4% |
Protein and fibre. An ounce provides close to 6 g of protein and 3 g of fibre. Pistachio protein contains all the essential amino acids.
Vitamin B6, thiamin and copper. Pistachios are a notable source of all three, along with plenty of potassium.
Natural colour compounds. Pistachios are unusual among nuts for containing lutein and zeaxanthin, part of what gives green kernels their colour.
Raw, roasted or salted?
Roasting changes the nutrition only slightly, mainly through a small loss of moisture and some heat-sensitive vitamins. Salting is the bigger difference: raw pistachios are naturally sodium-free, while salted nuts can carry a significant amount of sodium. For food manufacturing, raw kernels give you full control.
Ask for product-specific data
If you need nutrition data for a specific product or lot for labelling, contact our sales team and we will share what we have from our lab. Browse our raw kernels and in-shell pistachios.
