Pistachios nutrition facts

Pistachios (1 oz (49 kernels), 28.35 g) has 159 calories, 5.8 g protein, 2 g fiber, 12.8 g fat. It is an excellent source of copper (33% DV), vitamin B6 (28% DV), thiamin (21% DV) and a good source of manganese and selenium.

Copper 33% DV Vitamin B6 28% DV Thiamin 21% DV Manganese 13% DV Selenium 12% DV

#1 of 12 nuts and seeds for vitamin B6 #1 of 8 nuts and seeds for lutein + zeaxanthin #8 of 12 nuts and seeds for thiamin #1 of 12 nuts and seeds for beta-carotene #1 of 12 nuts and seeds for vitamin A #3 of 12 nuts and seeds for vitamin C

Nutrition Facts

Serving size1 oz (49 kernels) (28 g)

Calories159

Total Fat 12.8g16%

Saturated Fat 1.7g8.4%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 7.9g2.9%

Dietary Fiber 2g7.1%

Total Sugars 2.2g

Protein 5.8g12%

Vitamin D 0µg0%

Calcium 33mg2.6%

Iron 1mg5.4%

Potassium 268mg5.7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 14%
■ Fat 68%
■ Carbohydrate 19%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.7

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 32 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pistachios

Nutrient	Per 1 oz (49 kernels)	% Daily Value
Macronutrients
Calories	159 kcal	7.9%
ProteinF	5.8 g	12%
Total fatF	12.8 g	16%
CarbohydrateF	7.9 g	2.9%
FiberF	2 g	7.1%
Sugars	2.2 g	no DV
Fats
Saturated fat	1.7 g	8.4%
Trans fat	0 g	no DV
Monounsaturated fat	6.6 g	no DV
Polyunsaturated fat	4.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.08 g	no DV
Omega-6 (linoleic)	3.99 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.6 mg	1.8%
Thiamin (B1)	0.25 mg	21%
Riboflavin (B2)	0.05 mg	3.5%
Niacin (B3)	0.4 mg	2.3%
Pantothenic acid (B5)	0.15 mg	2.9%
Vitamin B6	0.48 mg	28%
Folate (DFE)	14 µg	3.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	7 µg	0.8%
Vitamin E	0.81 mg	5.4%
Vitamin D	0 µg	0%
Minerals
Sodium	0 mg	0%
CalciumF	33 mg	2.6%
IronF	1 mg	5.4%
MagnesiumF	31 mg	7.4%
PhosphorusF	142 mg	11%
PotassiumF	268 mg	5.7%
ZincF	0.6 mg	5.6%
CopperF	0.3 mg	33%
ManganeseF	0.3 mg	13%
SeleniumF	6.6 µg	12%
Carotenoids
Beta-carotene	86 µg	no DV
Lutein + zeaxanthin	823 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	1 g	no DV
Amino acids
Tryptophan	0.071 g	no DV
Threonine	0.194 g	no DV
Isoleucine	0.26 g	no DV
Leucine	0.455 g	no DV
Lysine	0.323 g	no DV
Methionine	0.102 g	no DV
Phenylalanine	0.31 g	no DV
Valine	0.354 g	no DV
Histidine	0.145 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	560 kcal	28%
ProteinF	20.5 g	41%
Total fatF	45 g	58%
CarbohydrateF	27.7 g	10%
FiberF	7 g	25%
Sugars	7.7 g	no DV
Fats
Saturated fat	5.9 g	30%
Trans fat	0 g	no DV
Monounsaturated fat	23.3 g	no DV
Polyunsaturated fat	14.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.29 g	no DV
Omega-6 (linoleic)	14.09 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	5.6 mg	6.2%
Thiamin (B1)	0.87 mg	72%
Riboflavin (B2)	0.16 mg	12%
Niacin (B3)	1.3 mg	8.1%
Pantothenic acid (B5)	0.52 mg	10%
Vitamin B6	1.7 mg	100%
Folate (DFE)	51 µg	13%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	26 µg	2.9%
Vitamin E	2.86 mg	19%
Vitamin D	0 µg	0%
Minerals
Sodium	1 mg	0%
CalciumF	117 mg	9%
IronF	3.5 mg	19%
MagnesiumF	110 mg	26%
PhosphorusF	500 mg	40%
PotassiumF	947 mg	20%
ZincF	2.2 mg	20%
CopperF	1.05 mg	117%
ManganeseF	1.05 mg	46%
SeleniumF	23.1 µg	42%
Carotenoids
Beta-carotene	305 µg	no DV
Lutein + zeaxanthin	2,903 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	4 g	no DV
Amino acids
Tryptophan	0.251 g	no DV
Threonine	0.684 g	no DV
Isoleucine	0.917 g	no DV
Leucine	1.604 g	no DV
Lysine	1.138 g	no DV
Methionine	0.36 g	no DV
Phenylalanine	1.092 g	no DV
Valine	1.249 g	no DV
Histidine	0.512 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170184 ("Nuts, pistachio nuts, raw"), Foundation Foods #2515379.

Compare pistachios with…

Almonds vs Pistachios

Frequently asked questions

How many calories are in pistachios?

Pistachios has 159 calories per 1 oz (49 kernels) (28.35 g), or 560 calories per 100 g, according to USDA FoodData Central.

How much protein is in pistachios?

5.8 g of protein per 1 oz (49 kernels), which is 12% of the 50 g Daily Value.

What is pistachios rich in?

Per serving, pistachios is richest in Copper at 33% of the Daily Value, Vitamin B6 (28%), Thiamin (B1) (21%), Manganese (13%).

Is pistachios healthy?

By nutrient density, pistachios scores 22 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.