Calories in Pistachios
Pistachios are a nutrient-dense tree nut, known for their distinctive green color and slightly sweet flavor. They are a good source of protein, healthy fats, fiber, and various vitamins and minerals. Often enjoyed as a snack, they can also be incorporated into both sweet and savory dishes.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (49 kernels) (28g) | 1 oz (49 kernels) (28g) | 158 | 5.8g | 7.9g | 12.6g |
| 100 g | 100 g | 557 | 20.6g | 28g | 44.4g |
| 1 kernel | 1 kernel | 4 | 0.1g | 0.2g | 0.3g |
| 1 oz (28g) | 1 oz (28g) | 158 | 5.8g | 7.9g | 12.6g |
Health Benefits
Rich in antioxidants, which help protect cells from damage and reduce inflammation.
Good source of fiber, supporting digestive health and promoting a feeling of fullness.
Contains healthy monounsaturated and polyunsaturated fats, beneficial for heart health and cholesterol management.
Nutrition Tips
- Opt for unsalted pistachios to manage sodium intake, especially if you have high blood pressure.
- Portion control is key; a small handful (about 1 ounce or 30g) makes a satisfying and nutritious snack.
- Incorporate pistachios into salads, yogurt, oatmeal, or use them as a crunchy topping for main dishes.
- Choose raw or dry-roasted pistachios over oil-roasted versions to avoid added fats.
- Pair pistachios with fruit or vegetables for a balanced snack that provides both healthy fats and vitamins.
GAYA Tracking Tip
When logging pistachios, specify whether they are shelled or unshelled, as the weight difference for the edible portion is significant. GAYA can often distinguish between shelled and unshelled nuts in photos.
Frequently Asked Questions
Are pistachios high in calories?+
Pistachios are calorie-dense due to their fat content, but they are also very nutritious. A standard serving (about 30g or 1 ounce) contains around 160-170 calories, making them a satisfying snack that can help manage hunger.
Are pistachios good for weight loss?+
Yes, pistachios can be beneficial for weight loss when consumed in moderation. Their combination of protein, fiber, and healthy fats helps promote satiety, reducing overall calorie intake. The act of shelling them can also slow down consumption.
What is the difference in nutrition between raw and roasted pistachios?+
The nutritional difference between raw and dry-roasted pistachios is minimal. Dry roasting may slightly reduce some heat-sensitive vitamins, but the macronutrient profile (calories, protein, fat, carbs) remains largely the same. Oil-roasted versions will have added fat and calories.
Related Foods
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