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Nuts & seeds

Pistachio nuts, raw

Raw pistachio nuts are unroasted edible pistachio kernels. This USDA profile is distinct from the catalogue’s DTU dried-kernel profile and from dry-roasted, salted or flavoured pistachios.

Nutrition per100 g
560kcal
2,340 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein20.2 g
40% RI*
Carbohydrates27.2 g
10% RI*
Fat45.3 g
65% RI*
Saturated fat5.9 g
30% RI*
Fibre10.6 g
42% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C5.6 mg
7% RI*
Vitamin E2.9 mg
24% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B61.7 mg
100% RI*
Folate51.0 µg
26% RI*

Minerals

Calcium105.0 mg
13% RI*
Iron3.9 mg
28% RI*
Magnesium121.0 mg
32% RI*
Phosphorus490.0 mg
70% RI*
Potassium1,020.0 mg
51% RI*
Sodium1.0 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, raw

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

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THE UPSIDE

Why it can be a great choice

  • Provides 20.2 g protein and 10.6 g fibre per 100 g.
  • Most reported fat is unsaturated: 23.3 g monounsaturated and 14.4 g polyunsaturated fat per 100 g.
  • Provides 1,020 mg potassium, 490 mg phosphorus and 121 mg magnesium per 100 g.
  • Provides 1.7 mg vitamin B6, 2.86 mg vitamin E, 51 micrograms folate, 3.92 mg iron and 7 micrograms selenium per 100 g.
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THE DOWNSIDE

What to keep in mind

  • Contains 560 kcal and 45.3 g fat per 100 g, so portion size substantially affects energy intake.
  • Contains 5.91 g saturated fat per 100 g even though most reported fat is unsaturated.
  • USDA does not report total sugar or vitamin K for this record; database zeroes in those fields are technical fallbacks, not measured zero values.
  • Pistachio is a major tree-nut allergen and can cause severe reactions; cross-reactivity with cashew and package cross-contact information are especially relevant.
  • Whole kernels and nuts in shell are choking hazards for young children; use an age-appropriate texture.
  • Pistachios can be affected by mould, aflatoxin and rancidity when production or storage is poor; buy from reputable suppliers and discard damaged or spoiled nuts.