Pistachios are the seeds of the Pistacia vera tree, and the cooked form is typically roasted — the preparation most commonly found in shops and used in cooking worldwide. Per 100 g, cooked pistachios provide 567 kcal, 21 g of protein, 44.8 g of fat, 28.3 g of carbohydrates and 10 g of dietary fibre, with 7.7 g of sugars. They are a notable source of potassium (1,007 mg per 100 g), phosphorus (469 mg) and magnesium (109 mg), alongside choline (71.4 mg) and folate (51 mcg). No glycemic index value is available for this form. Cooked pistachios fit vegan, vegetarian, gluten-free, dairy-free, paleo and Mediterranean dietary patterns.
How many calories in cooked pistachios?
Cooked pistachios contain 567 kcal per 100 g, making them one of the more calorie-dense nut options. A typical 30 g handful comes to roughly 170 kcal.
How much potassium is in pistachios?
Cooked pistachios contain 1,007 mg of potassium per 100 g, which is a notably high amount among common nuts. Even a 30 g serving delivers around 300 mg of potassium.
Are pistachios suitable for a vegan diet?
Yes, cooked pistachios are fully plant-based and compatible with vegan, vegetarian and also gluten-free and dairy-free dietary patterns. They also fit paleo and Mediterranean eating styles.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 567 kcal |
| Protein | 21.0 g |
| Fat | 44.8 g |
| Carbs | 28.3 g |
| Sugars | 7.7 g |
| Fiber | 10.0 g |
| Starch | 1.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 5.5 g |
| Monounsaturated | 23.7 g |
| Polyunsaturated | 13.4 g |
| Trans | 0 g |
| Omega-3 | 0.26 g |
| Omega-6 | 13.2 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 107 mg |
| Iron | 4.0 mg |
| Magnesium | 109 mg |
| Phosphorus | 469 mg |
| Potassium | 1007 mg |
| Sodium | 10.0 mg |
| Zinc | 2.3 mg |
| Copper | 1.3 mg |
| Manganese | 1.2 mg |
| Selenium | 10.0 mcg |
| Iodine | 6.2 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 13.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 3.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2.4 mg |
| Vitamin K | 13.2 mcg |
| Thiamin (B1) | 0.69 mg |
| Riboflavin (B2) | 0.23 mg |
| Niacin (B3) | 1.4 mg |
| Pantothenic acid (B5) | 0.51 mg |
| Vitamin B6 | 1.1 mg |
| Folate (B9) | 51.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 71.4 mg |
Other cooking states of Pistachios
Dried pistachios (606 kcal).
