Nutrition for Pistachio

Calories, Protein, Vitamins and More


image of pistachio source

Pistachio Nutrition Summary

One cup of pistachio (123 grams or 0.3 lb) contains 704 calories and 25.9 grams of protein. Pistachio consist of 2% water, 28% carbohydrates, 21% protein, and 46% fat.

Pistachio is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6. It also contains significant amounts of magnesium, riboflavin, Vitamin K, phosphorus, selenium, choline, zinc, manganese and copper.

In one cup of pistachio:

  • Calories: 704
  • Protein: 25.9 g
  • Sugar: 9.5 g
  • Dietary fiber: 12.7 g
  • Fat: 56.4 g, (Saturated: 6.9 g)
  • Sodium: 7.4 mg
There is no significant amounts of cholesterol in pistachio.

See the Pistachio Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, pistachio nuts, dry roasted, without salt added.

Calories in Pistachio

Pistachio has 704 calories per cup or 572 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

68 percent of calories in pistachio are from fat, 19% of calories are from carbohydrates and 14% of calories are from protein.

Calories from Carbs

About 19% the calories in pistachio are from carbohydrates. The carbs in pistachio are mostly in the form of dietary fiber, sugar and starch (53%, 40% and 7%). An excellent high-fiber food, a single cup of pistachio contains 51% of recommended daily values or 12.7 grams of dietary fiber.

  • Dietary fiber: 12.7 g
  • Sugar: 9.5 g
  • Starch: 1.7 g

Calories from Fat

The majority, or 68% of the calories in pistachio are from fat. Pistachio is high in total fat, with 56.4 grams or 88% of recommended daily values per cup. Pistachio is cholestrol free. Most of the fat in pistachio are healthier unsaturated fats but it also contains a high amount of saturated fat, about 40% of recommended daily values:

  • Total fat: 56.4 g
  • Saturated fat: 6.9 g
  • Monounsaturated fat: 30.2 g
  • Polyunsaturated fat: 16.4 g
There is no significant amounts of cholestrol in pistachio.

Omega-3 and Omega-6 in Pistachio

Pistachio is a source of healthy omega-3 fatty acids, containing a total of 0.26 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.26 g
Also a good source of omega-6 fatty acids, every cup of pistachio contains a total of 16.1 grams of omega-6. In addition, a large portion of the omega-6 in pistachio comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 16.14 g
The omega-6 to omega-3 ratio in pistachio is 62.1: 1.

Calories Similar to Pistachio

Some other nuts or seeds with similar calories to pistachio by weight:

Protein in Pistachio

An excellent source of protein, a single cup of pistachio contains 52% of recommended daily values or 25.9 grams of protein. In addition, pistachio is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 25.89 g
  • Tryptophan: 0.32 g
  • Threonine: 0.88 g
  • Isoleucine: 1.18 g
  • Leucine: 2.06 g
  • Lysine: 1.46 g
  • Methionine: 0.46 g
  • Phenylalanine: 1.4 g
  • Valine: 1.61 g
  • Histidine: 0.66 g

Protein Similar to Pistachio

Some other nuts or seeds with similar amounts of protein to pistachio by weight:

Vitamins and Minerals in Pistachio

An good source of many nutrients, pistachio contains abundant amounts of calcium, iron, potassium, thiamin and Vitamin B6. In fact, a single cup of pistachio contains 106% of recommended daily values or 1.4 mg of Vitamin B6. Also an excellent source of thiamin, a single cup of pistachio contains 78% of recommended daily values or 0.9 mg of thiamin.

Vitamins in pistachio (1 cup):
  • Vitamin a: 16 ug
  • Thiamin: 0.9 mg
  • Riboflavin: 0.3 mg
  • Niacin: 1.7 mg
  • Vitamin b6: 1.4 mg
  • Vitamin c: 3.7 mg
  • Vitamin e: 2.7 mg
  • Folate: 62.7 ug
  • Vitamin k: 16.2 ug
Minerals in pistachio (1 cup):
  • Calcium: 131.6 mg
  • Potassium: 1238.6 mg
  • Iron: 5 mg
  • Magnesium: 134.1 mg
  • Zinc: 2.9 mg
  • Selenium: 12.3 ug
  • Phosphorus: 576.9 mg
  • Copper: 1.6 mg
  • Manganese: 1.5 mg
  • Choline: 87.8 mg
There is no significant amounts of pantothenic acid or vitamin b12 in pistachio.

Similar to Pistachio for Vitamin B6

Here are some other nuts or seeds with similarly abundant amounts of Vitamin B6 to pistachio:

Flavonoids and Carotenoids in Pistachio [3]

Pistachio contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of pistachio:

  • beta-carotene: 196 ug
  • lutein + zeaxanthin: 1427 ug

Pistachio Nutrition Chart

Pistachio:

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iron
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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valine
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pistachio in Cooking

Pistachio is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of pistachio.

Friends and Relatives of Pistachio

Foods commonly cooked with pistachio: Other similar relatives:


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