Pistachios: Nutrition, Potassium and Portion Size

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Pistachios are the green seeds of the pistachio tree (Pistacia vera), eaten as a nut, usually roasted in their half-open shells. 100 g of raw pistachio kernels gives 560 kcal, 20.2 g of protein, 10.6 g of fibre and 1,020 mg of potassium. They are unusually rich in vitamin B6 for a nut and, unlike most nuts, contain some beta-carotene. A 28 g portion is about 49 kernels and gives roughly 157 kcal.

Pistachio nutrition per 100 g and per portion

Nutrient	Raw pistachio kernels, 100 g	Portion: 28 g (about 49 kernels)
Energy	560 kcal	157 kcal
Protein	20.2 g	5.7 g
Fat	45.3 g	12.7 g
of which monounsaturated	23.3 g	6.5 g
of which polyunsaturated	14.4 g	4.0 g
of which saturated	5.9 g	1.7 g
Carbohydrate (including fibre)	27.2 g	7.6 g
of which sugars	7.7 g	2.1 g
Fibre	10.6 g	3.0 g
Potassium	1,020 mg	286 mg
Phosphorus	490 mg	137 mg
Magnesium	121 mg	34 mg
Vitamin B6	1.7 mg	0.48 mg
Thiamin (B1)	0.87 mg	0.24 mg
Copper	1.3 mg	0.36 mg
Iron	3.9 mg	1.1 mg
Beta-carotene	305 µg	85 µg

Source: USDA FoodData Central, SR Legacy, “Nuts, pistachio nuts, raw” (FDC 170184), checked 4 November 2026. USDA’s household measures: 1 oz (49 kernels) = 28.35 g, 1 cup = 123 g, 1 kernel = 0.7 g. The 28 g column is calculated. Values are for shelled kernels; the shells are not eaten. Values rounded.

Against the EU nutrient reference values (Regulation (EU) No 1169/2011, Annex XIII), 100 g provides about 121% of the reference intake for vitamin B6 (1.4 mg), 130% for copper (1 mg), 79% for thiamin (1.1 mg), 70% for phosphorus (700 mg) and 51% for potassium (2,000 mg). A 28 g portion covers about a third of the reference intake for vitamin B6 and for copper.

Glycemic index of pistachios

Pistachios are not listed in the international GI tables (Atkinson 2008). A portion adds about 7.6 g of carbohydrate, 3 g of it fibre, together with fat and protein, so it is a small carbohydrate load. That changes with pistachio desserts such as baklava or halva, where sugar is the main ingredient.

Health benefits: what the evidence says

Nuts and heart health. In a 2016 meta-analysis of 20 prospective studies, each extra 28 g of nuts a day was associated with a 29% lower risk of coronary heart disease and 22% lower all-cause mortality, with similar results for tree nuts and peanuts (Aune and colleagues, 2016). This is observational evidence, which shows an association rather than cause and effect.
Potassium. With 1,020 mg per 100 g, pistachios have more potassium than almonds, cashews, hazelnuts, peanuts or walnuts in USDA’s data. The EU recognises that potassium contributes to the maintenance of normal blood pressure (Regulation (EU) No 432/2012).
Vitamin B6. Vitamin B6 contributes to normal energy-yielding metabolism, normal red blood cell formation, the normal function of the immune system and the reduction of tiredness and fatigue (Regulation 432/2012). A portion of 28 g gives 0.48 mg.
Fibre. 10.6 g of fibre per 100 g is high for a nut. A 28 g portion gives 3 g, about 12% of the 25 g a day that EFSA considers adequate for normal bowel function in adults.
Unsaturated fat. About 83% of pistachio fat is unsaturated. Replacing saturated fats with unsaturated fats contributes to the maintenance of normal blood cholesterol levels (Regulation 432/2012). Swap, don’t add: pistachios instead of crisps or a pastry, not as well as.

Ayurveda: pistachios in the traditional system

In Usha and Vasant Lad’s food guidelines, nuts, pistachios included, are favourable for Vata in moderation. For Pitta and Kapha, pistachios are on the list to avoid. This is a traditional view, not a clinical finding.

How to buy, prepare and use pistachios

In the shell: choose unsalted or lightly salted pistachios. Heavily salted ones can add a lot of sodium; WHO advises adults to stay below 5 g of salt a day.
Breakfast: chopped pistachios on Greek yogurt with pomegranate seeds, or on porridge.
Salads and grains: they work well with bulgur, herbs and feta, or over roasted beets.
Pistachio pesto: blend shelled pistachios with basil, olive oil, lemon and a little garlic.
Coating: finely chopped pistachios make a crust for salmon or chicken.
Storage: keep pistachios in a closed container in a cool, dry place; shelled kernels last longer in the fridge. Throw away nuts that look mouldy or taste rancid. EFSA notes that tree nuts such as pistachios can be contaminated with aflatoxins, mould toxins it considers genotoxic and carcinogenic, and advises keeping exposure as low as possible. Buying from reliable sellers and discarding damaged, discoloured nuts helps.

Who should be careful

Tree nut allergy. Pistachios are among the tree nuts that must be emphasised in ingredient lists in the EU (Regulation (EU) No 1169/2011, Annex II). Tree nut allergies tend to last a lifetime and can cause anaphylaxis (MedlinePlus). Check labels on ice cream, pastries, nougat and sauces, where pistachios can be hidden.
Salt-sensitive blood pressure. Choose unsalted pistachios if you have been told to reduce salt.
Energy. 560 kcal per 100 g. A portion is a small handful, not a bag.

FAQ

How many pistachios are in a portion?

According to USDA, 49 kernels weigh about 28 g, which gives roughly 157 kcal, 5.7 g of protein and 3 g of fibre. One kernel weighs about 0.7 g and has around 4 kcal.

Why are pistachios green?

The kernel contains plant pigments; USDA data shows 305 µg of beta-carotene per 100 g, far more than in almonds, walnuts or peanuts. Beta-carotene is a pigment the body can turn into vitamin A, although a portion gives only a small amount.

Are pistachios good for blood pressure?

They are rich in potassium, and the EU recognises that potassium contributes to the maintenance of normal blood pressure. Salted pistachios, however, also bring sodium, which raises blood pressure, so unsalted ones are the better choice.

Sources

USDA FoodData Central, SR Legacy: Nuts, pistachio nuts, raw (FDC 170184). fdc.nal.usda.gov
Aune D, Keum N, Giovannucci E, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Medicine 2016;14:207. PMC
Commission Regulation (EU) No 432/2012, list of permitted health claims (potassium, vitamin B6, unsaturated fats). EUR-Lex
Regulation (EU) No 1169/2011, Annex II (allergens) and Annex XIII (reference intakes). EUR-Lex
EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
EFSA: Aflatoxins in food. efsa.europa.eu
MedlinePlus: Food allergy. medlineplus.gov
WHO: Salt reduction, fact sheet. who.int
Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.

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