Nuts and oilseeds · IFCT 2017
Pistachio: nutrition per 100 g
Per 100 g, pistachios give 539 kcal, 23.4 g protein, 10.6 g dietary fibre, 1053 mg potassium, 0.98 mg thiamine and 0.96 mg vitamin B6, according to IFCT 2017. The thiamine ranks 1st of 239 foods, and the protein 10th of 257. 100 g covers about 40 per cent of a man's and 51 per cent of a woman's daily vitamin B6 requirement.
About pistachio
Pista keeps its name in almost every Indian language, pesta in Bengali, because it arrived as an imported luxury from Iran and Afghanistan, and most pistachios sold in India are still imported. The green kernel inside a split beige shell is roasted and salted for snacking or used shelled and slivered as the finishing touch on sweets.
Few nuts are as tied to Indian sweets. Pista kulfi, pista barfi and pista lauj are festival favourites; slivered pistachio crowns kheer, phirni, rasmalai, shrikhand and biryani; and Kashmiri kahwa is served with crushed nuts. Its colour, not just its taste, is the point, which is why green slivers sit on top of so many mithai boxes.
What pistachio brings to a meal
- 01
The top thiamine food
At 0.98 mg per 100 g, pistachio ranks 1st of 239 foods for thiamine, covering about 54 per cent of a man's and 58 per cent of a woman's daily requirement. Thiamine helps the body release energy from carbohydrate.
- 02
Protein and vitamin B6
Pistachios carry 23.4 g protein, 10th of 257 foods, and 0.96 mg vitamin B6 per 100 g, about 40 per cent of a man's daily B6 requirement.
- 03
Potassium leader among nuts
With 1053 mg potassium per 100 g, pistachio ranks 1st of 14 nuts and oilseeds and 20th of 243 foods.
- 04
Fibre, folate and beta-carotene
100 g gives 10.6 g fibre and 65 micrograms of folate, and 110 micrograms of beta-carotene, the most of any nut or oilseed, which helps give the kernel its green colour.
Pistachio nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 539 kcal | 26% | 32% |
| Protein | 23.4 g | 43% | 51% |
| Carbohydrate (available) | 15.8 g | ||
| Dietary fibre | 10.6 g | ||
| Free sugars | 7.9 g | ||
| Total fat | 42.5 g | ||
| Water | 4.7 g | ||
| Fats | |||
| Saturated fat | 4.04 g | ||
| Monounsaturated fat | 18.92 g | ||
| Polyunsaturated fat | 11.95 g | ||
| Omega-3 (alpha-linolenic acid) | 171 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 135 mg | 14% | 14% |
| Iron | 4.5 mg | 24% | 16% |
| Zinc | 2.42 mg | 14% | 19% |
| Magnesium | 149 mg | 34% | 40% |
| Phosphorus | 537 mg | ||
| Potassium | 1,053 mg | ||
| Sodium | 7 mg | ||
| Copper | 0.89 mg | ||
| Selenium | 10.5 µg | ||
| Vitamins | |||
| Beta-carotene | 110 µg | ||
| Thiamine (B1) | 0.98 mg | 54% | 58% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 0.86 mg | 5% | 6% |
| Vitamin B6 | 0.96 mg | 40% | 51% |
| Folate (B9) | 65 µg | 22% | 30% |
| Vitamin E (alpha-tocopherol) | 31.41 mg | ||
| Vitamin K1 | 18.6 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Pistachio: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/pistachio/
Where pistachio sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Protein | 23.4 g | 4th of 14 | 10th of 243 |
| Magnesium | 149 mg | 13th of 14 | 39th of 242 |
| Potassium | 1,053 mg | 1st of 14 | 20th of 243 |
| Beta-carotene | 110 µg | 1st of 10 | 62nd of 160 |
| Vitamin E (alpha-tocopherol) | 31.41 mg | 2nd of 14 | 2nd of 242 |
| Thiamine (B1) | 0.98 mg | 1st of 14 | 1st of 239 |
| Energy | 539 kcal | 7th of 14 | 21st of 257 |
How pistachio is eaten
- Pista kulfi, made with reduced milk and ground pistachios, sold from clay pots in summer.
- Slivered pistachio over kheer, phirni, rasmalai and shrikhand.
- Pista barfi and pista lauj for Diwali and weddings.
- Crushed into Kashmiri kahwa with almonds and saffron.
- Roasted, salted pistachios in the shell as a snack for guests.
Cooked dishes that use it, with calories per serving
Before you plan around it
Pistachio is a tree nut allergen. Salted, roasted pistachios carry added sodium, so unsalted ones suit anyone watching blood pressure. Pistachios are prone to mould, so discard shrivelled or discoloured kernels. IFCT 2017 also records 31.41 mg vitamin E per 100 g, which would rank 2nd of 242 foods; that figure is far above international tables for pistachio, so treat it with caution. At 539 kcal per 100 g, a small handful is the portion.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about pistachio
Are pistachios high in protein?
Yes. IFCT 2017 lists 23.4 g protein per 100 g of pistachio, 10th of 257 foods and among the highest of the nuts. A small handful adds a useful amount alongside dal, curd or eggs.
Are pistachios good for people with diabetes?
In small, unsalted portions. Pistachios have 15.8 g carbohydrate per 100 g with 10.6 g fibre, plus fat and protein that slow digestion. Pista barfi and kulfi add sugar. Plan portions with your doctor or dietitian.
Are pistachios fattening?
They are dense at 539 kcal per 100 g, but their protein and fibre make them filling. Shelling them by hand also slows eating. A small handful in place of fried snacks fits a weight-conscious diet.
Why are pistachios green?
The green colour comes from plant pigments in the kernel, including chlorophyll and carotenoids. IFCT 2017 records 110 micrograms of beta-carotene per 100 g, the most of any nut or oilseed in the tables.
Related foods and tables
Almond
Nutrition per 100 g, from IFCT 2017.
Cashew nut
Nutrition per 100 g, from IFCT 2017.
Walnut
Nutrition per 100 g, from IFCT 2017.
Pine nuts (chilgoza)
Nutrition per 100 g, from IFCT 2017.
Sunflower seeds
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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