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Nuts & seeds

Pistachio nuts, dried

Dried pistachio kernels are green and purple tree nuts with most field moisture removed. This DTU Frida profile represents edible dried kernels and is distinct from salted or dry-roasted pistachios.

Nutrition per100 g

606kcal

2,506 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein21.6 g

43% RI*

Carbohydrates21.1 g

8% RI*

Fat50.3 g

72% RI*

Saturated fat5.8 g

29% RI*

Fibre8.8 g

35% RI*

Sugars7.2 g

8% RI*

Vitamins

Vitamin C5.0 mg

6% RI*

Vitamin E1.6 mg

14% RI*

Vitamin K26.2 µg

35% RI*

Vitamin B60.9 mg

64% RI*

Folate68.4 µg

34% RI*

Minerals

Calcium91.5 mg

11% RI*

Iron2.8 mg

20% RI*

Magnesium110.0 mg

29% RI*

Phosphorus470.0 mg

67% RI*

Potassium1,000.0 mg

50% RI*

Sodium0.0 mg

0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind pistachio nuts, dried

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 21.60 g protein and 8.75 g fibre per 100 g in the DTU Frida dried-kernel profile.
Provides 1.64 mg vitamin E, 26.15 micrograms vitamin K, 0.90 mg vitamin B6 and 68.35 micrograms folate per 100 g.
Provides 1,000 mg potassium, 470 mg phosphorus, 110 mg magnesium and 2.8 mg iron per 100 g.
Most of the 50.25 g total fat is unsaturated, while Frida reports zero sodium and zero added salt for this dried reference.

THE DOWNSIDE

What to keep in mind

Contains about 606 kcal and 50.25 g fat per 100 g, so repeatedly eating directly from a large bag can make portion size difficult to judge.
Pistachio is a tree-nut allergen and can cause severe allergic reactions; cross-contact with cashew is particularly relevant.
Whole kernels and nuts in shell are choking hazards for young children and require an age-appropriate form.
Pistachios can develop mould and aflatoxin when production or storage is poor; discard damaged, mouldy or rancid nuts and buy from reputable suppliers.
Salted, flavoured or roasted pistachios may contain far more sodium and do not share this dried, unsalted nutrition profile.