calories in a pistachio

Calories in Pistachios

Pistachio nuts are an incredibly popular nut that can be found all over the world, but how many calories are in pistachios and are they good for you? This page is a comprehensive guide to not only pistachio calories, but also pistachio nutrition facts as well.

We are going to highlight the many nutritional benefits of the pistachio nuts, and explain just why this is a food that is well worth eating on a regular basis.

How many calories in pistachios?

First of all let's take a look at how many calories in pistachio nuts. We are going to provide you with a range of different examples as we appreciate that people do not just eat pistachio nuts raw.

Raw pistachios calories

Let's take a look at calories in raw pistachios now.

  • In 1 raw pistachio nut there are just 4 calories
  • In a 4.3 oz cup of raw pistachio nuts there are 685 calories
  • In 1 oz of raw pistachios there are 18 calories
  • In 10 g of raw pistachios there are 56 calories

Pistachio calories - Dry roasted without salt

  • In 1 dry roasted pistachio without salt there are 4 calories
  • In a 4.3 oz cup of dry roasted pistachio nuts without salt there are 702 calories
  • In 1 oz of dry roasted pistachios without salt there are 162 calories
  • In 10 g of dry roasted pistachio nuts without salt there are 57 calories

Pistachio calories - Dry roasted with salt

  • In 1 dry roasted pistachio with salt there are 4 calories
  • In a 4.3 oz cup of dry roasted pistachio nuts with salt there are 699 calories
  • In 1 oz of dry roasted pistachios with salt there are 161 calories
  • In 10 g of dry roasted pistachio nuts with salt there are 57 calories

Pistachio nutrition facts

The following pistachio nutrition facts are based on 3.5 oz / 100 g of raw pistachio nuts.

  • Vitamin A - 553 IU
  • Vitamin B1 (Thiamin) - 0.9 milligrams (an impressive 58% of your recommended daily allowance)
  • Vitamin B2 (Riboflavin) - 0.2 milligrams
  • Vitamin B3 (Niacin) - 1.3 milligrams
  • Vitamin B5 (Pantothenic acid) - 0.9 milligrams
  • Vitamin B6 - 1.7 milligrams (an amazing 85% of your RDA)
  • Vitamin B9 (Folate) - 51 micrograms (a helpful 13% of your RDA)
  • Vitamin B12 - 0.0 micrograms
  • Vitamin C - 5 milligrams
  • Vitamin E- 2.3 milligrams (a helpful 11% of your RDA)
    Vitamin K - 0.0 micrograms
  • Calcium - 107 milligrams (a useful 11% of your total daily requirement)
  • Copper - 1.3 milligrams (a whopping 65% of your RDA)
  • Iron - 4.2 milligrams (a worthy 23% of your RDA)
  • Magnesium - 121 milligrams (an amazing 30% of your RDA)
  • Manganese - 1.2 milligrams (a brilliant 60% of your RDA)
  • Phosphorus - 490 milligrams (a very helpful 49% of your RDA)
  • Potassium - 1025 milligrams (an impressive 29% of your RDA)
  • Selenium - 7.0 micrograms (a useful 10% of your RDA)
  • Sodium - 1.0 milligram
  • Zinc - 2.2 milligrams (a helpful 15% of your RDA)
  • Protein - 20.6 g (an impressive 41% of your recommended daily allowance)
  • Dietary Fiber - 10.3 g (an impressive 41% of your RDA)
  • Carbohydrates - 28.0 g
  • Water - 4.0 g
  • Total fats - 44.4 g (of which just 5.4 g is saturated fat)
  • Sugars - 7.6 g

If you want to find out more about the nutrients that have been listed above, such as the many foods that they can be found in, and the roles that they play in keeping you healthy, please check out our vitamins and minerals menu.

Are pistachios good for you?

So are pistachios good for you? Well the nutritional benefits of pistachios that we have shown above speak for themselves. Pistachios are an absolute goldmine when it comes to various nutrients, most notably protein, fiber, vitamins B1 and B6, as well as the minerals manganese, copper, potassium, Phosphorus and iron. It is not so often that such a basic serving of a food offers such a high volume of nutrients.

You may notice that there is a relatively high level of fat in pistachio nuts, but of this fat there is not a huge amount of saturated fat, the type of fat that is bad for you. This means that pistachios really are good for you and could do you the world of good if you were to make them a regular feature in your diet. The key is moderation as almost every food can do you some sort of good if eaten this way.

Pistachios are high in calories so if you are eating a whole cup of them every single day, you are not going to be doing your calorie counting efforts any good.

More information

Hopefully this page has been able to provide you with all of the information that you were looking for when it comes to how many calories are in pistachios, as well as pistachio nutrition facts. If you want to find out about the calories and nutritional information relating to various other nuts, and other popular foods, please check out the menu on the left hand side of the page. If you are short for time right now, why not bookmark us so that you can come back later on? Please remember to share and like us using the social buttons.

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