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Pistachios give you more kernels per ounce than almost any other tree nut: about 49 raw kernels for roughly 159 calories, with close to 6 grams of protein, 3 grams of fiber and more than a quarter of the Daily Value for vitamin B6, according to USDA data. They are also unusually rich in lutein and zeaxanthin, the pigments that give the kernel its green color. Below are the USDA pistachio nutrition facts, what the research measured, how pistachios compare with other nuts, and what people with a pistachio allergy or cashew allergy should know.
Peptide Labs does not sell pistachios or pistachio products. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of raw pistachios, about 49 kernels, has about 159 calories and 5.7 grams of protein in USDA data.
- The same ounce covers about 28% of the Daily Value for vitamin B6, 21% for thiamin and 41% for copper.
- Pistachios carry more lutein and zeaxanthin than other common nuts, though no Daily Value exists for them.
- A 2023 meta-analysis of 12 trials linked pistachio diets to modestly lower LDL cholesterol and triglycerides.
- Pistachio is an FDA major tree nut allergen and cross-reacts strongly with cashew.
Pistachio nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry “Nuts, pistachio nuts, raw” (FDC 170184), converted to a 1-ounce serving of 28 grams, which USDA lists as 49 kernels. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw pistachios) | Per 1 oz (28 g) | % Daily Value |
|---|---|---|
| Calories | 159 | Not applicable |
| Protein | 5.7 g | 11% |
| Total fat | 12.9 g | 16% |
| Saturated fat | 1.7 g | 8% |
| Monounsaturated fat | 6.6 g | Not set |
| Polyunsaturated fat | 4.1 g | Not set |
| Carbohydrate | 7.7 g | 3% |
| Fiber | 3.0 g | 11% |
| Vitamin B6 | 0.48 milligrams | 28% |
| Thiamin (vitamin B1) | 0.25 milligrams | 21% |
| Copper | 0.37 milligrams | 41% |
| Manganese | 0.34 milligrams | 15% |
| Phosphorus | 139 milligrams | 11% |
| Magnesium | 34 milligrams | 8% |
| Potassium | 291 milligrams | 6% |
| Lutein + zeaxanthin | 823 micrograms | No DV set |
A few things stand out. Vitamin B6 is the headline nutrient: few nuts come close to pistachios on B6 per ounce. Copper and thiamin are next. Pistachios also have more protein and fiber per ounce than many nuts, and about half of their fat is monounsaturated, with another third polyunsaturated. Potassium is modest per ounce, but pistachios still show up on lists of potassium-rich foods because the per-100-gram value is high. Their fiber is why they also appear among fiber-rich foods.
Why pistachios are green
USDA lists 823 micrograms of lutein plus zeaxanthin per ounce of raw pistachios and about 329 micrograms per ounce dry roasted, so roasting lowers the figure. These carotenoids collect in the retina, which is why they come up in eye research; our lutein guide explains what that research does and does not show. There is no Daily Value for lutein, so labels cannot list a percentage.
Pistachios benefits: what the research shows
Most pistachio research measures blood lipids, blood sugar or body weight over weeks to months. Here is what the main pooled analyses report:
- Blood lipids: a 2023 meta-analysis of 12 randomized trials (Hadi and colleagues, Critical Reviews in Food Science and Nutrition) found pistachio diets modestly lowered total cholesterol, LDL cholesterol and triglycerides; HDL did not change. The authors called for larger studies.
- Body weight: a 2020 meta-analysis of 11 trials with 1,593 participants (Xia and colleagues, Medicine) found no difference in body weight or waist size with pistachio diets, and only a very small difference in body mass index.
- Blood sugar: a 2020 meta-analysis of six trials in people with or at risk of type 2 diabetes reported lower fasting glucose and insulin resistance scores, but no clear change in HbA1c, the longer-term marker.
These are short studies of risk markers, often in small groups, so they show associations with lab numbers rather than fewer heart attacks or cases of diabetes. They fit the broader nut research, but pistachios do not replace medicine or a conversation with your clinician about your results.
What FDA allows on a label
In July 2003 FDA said it would not object to a qualified health claim for nuts and heart disease. The required wording begins “Scientific evidence suggests but does not prove” and ties the claim to a diet low in saturated fat and cholesterol. Pistachios are covered; FDA left out Brazil nuts, macadamias, cashews and some pine nuts because of their saturated fat content. A qualified claim means the evidence is limited, not settled.
Pistachio calories and how they compare
Pistachio calories are on the low end for tree nuts: about 159 per ounce raw and 162 dry roasted in USDA data. Label calories rely on standard conversion factors, and a 2023 systematic review (Nikodijevic and colleagues, Advances in Nutrition, funded in part by nut industry groups) found that the energy the body actually absorbs from pistachios and several other nuts is lower than those factors predict. Shelling also slows you down, and the empty shells make a handful easy to count.
| Nut (USDA entry) | Calories per oz | Protein | Saturated fat | Fiber |
|---|---|---|---|---|
| Pistachios, raw (170184) | 159 | 5.7 g | 1.7 g | 3.0 g |
| Almonds, raw (170567) | 164 | 6.0 g | 1.1 g | 3.5 g |
| Cashews, raw (170162) | 157 | 5.2 g | 2.2 g | 0.9 g |
| Pecans, raw (170182) | 196 | 2.6 g | 1.8 g | 2.7 g |
| Macadamia nuts, raw (170178) | 204 | 2.2 g | 3.4 g | 2.4 g |
For other profiles, see our guides to almonds, cashews, pecans and walnuts. Our sibling guide to macadamia nuts covers the highest-calorie nut in the table. If you want a portable snack with protein, our high protein snacks list puts pistachios in context.
Raw, roasted, salted and in-shell
- Raw vs dry roasted: USDA values are close for calories, protein and fiber; roasting lowers vitamin B6 and lutein somewhat.
- Salted: USDA lists about 121 milligrams of sodium per ounce for dry roasted salted pistachios, about 5% of the Daily Value, versus almost none for unsalted. Our low sodium foods guide explains why the label matters.
- In-shell vs shelled: nutrition per ounce of kernels is the same; only the effort changes.
- Pistachio desserts and spreads: pistachio ice cream, baklava and sweet pistachio creams are different foods with added sugar and fat, so read the Nutrition Facts panel.
Pistachio allergy and cashew cross-reactivity
Pistachio belongs to the Anacardiaceae plant family, the same family as cashew and mango, and FDA lists pistachio among the tree nuts it considers major food allergens, so it must be declared on packaged food labels.
- Cashew link: a 2026 review describes pistachio allergy as strongly associated with cashew allergy because their seed storage proteins are so similar. In an Israeli study of children with challenge-confirmed cashew allergy, 82 were also allergic to pistachio and 18 were not.
- Severity: pistachio allergy is less common than some nut allergies but can cause severe reactions. Anyone with a diagnosed nut allergy should follow their allergist’s plan.
- Testing: standard extract-based tests have limited specificity, so a positive test alone does not prove a clinical allergy; allergists may use component tests or a supervised food challenge.
If you react to any nut, see an allergist rather than testing foods on your own; our elimination diet guide explains why. People following a low FODMAP plan for diagnosed IBS should also know that Monash University lists pistachios as a high FODMAP nut; see our low FODMAP diet guide.
Frequently Asked Questions
Are pistachios good for you?
USDA data show pistachios supply protein, fiber, vitamin B6, copper and lutein for fewer calories than most nuts. Trials link them to modestly better blood lipids.
How many calories are in an ounce of pistachios?
About 159 raw or 162 dry roasted in USDA data, for roughly 49 kernels.
What are the main pistachios benefits in research?
Pooled trials found modest drops in LDL cholesterol and triglycerides. Weight did not change.
Can I eat pistachios if I am allergic to cashews?
Ask your allergist first. Pistachio and cashew allergens are closely related, and many people allergic to one react to the other.
Are salted pistachios a problem?
USDA lists about 121 milligrams of sodium per ounce for salted dry roasted pistachios. Unsalted versions have almost none.
Do pistachios fit a GLP-1 eating pattern?
They pack protein and fiber into a small portion, which some people value when appetite is low. Ask your care team.
For more on eating patterns with small appetites, see our GLP-1 diet guide.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Macadamia Nuts: USDA Nutrition, Calories, Fat Profile and Safety Notes, Cashews: USDA Nutrition per Ounce, Calories, Raw vs Roasted and Allergy Facts, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research.