Compare foods
Pistachios vs almonds
Pistachios and almonds have the same estimated satiety score: 1 out of 5. Almonds have more fiber: 12.5 g per 100 g, versus 10.6 g for pistachios.
- PistachiosEstimated satiety: 1 out of 5 · 560 kcal and 20.2 g of protein per 100 g (3.5 oz)
- AlmondsEstimated satiety: 1 out of 5 · 579 kcal and 21.2 g of protein per 100 g (3.5 oz)
Key differences
- They provide similar protein per calorie: 3.6 g per 100 kcal for pistachios and 3.7 g for almonds.
- Their energy density is similar: 560 kcal per 100 g for pistachios and 579 for almonds.
- Almonds have more fiber: 12.5 g per 100 g, versus 10.6 g for pistachios.
Comparison per 100 g
| Nutrient | Pistachios, per 100 g (3.5 oz) | Almonds, per 100 g (3.5 oz) |
|---|---|---|
| Calories | 560 kcal | 579 kcal |
| Protein | 20.2 g | 21.2 g |
| Carbohydrates | 27.2 g | 21.6 g |
| of which sugars | 7.7 g | 4.4 g |
| Fiber | 10.6 g | 12.5 g |
| Fat | 45.3 g | 49.9 g |
| of which saturated | 5.9 g | 3.8 g |
| Water | 4.4 g | 4.4 g |
| Protein per 100 kcal | 3.6 g | 3.7 g |
| Estimated satiety (1 to 5) | 1 | 1 |
Per typical serving
With typical servings, 25 g (0.9 oz) of pistachios have about 140 kcal and 5.1 g of protein, and 25 g (0.9 oz) of almonds about 145 kcal and 5.3 g.
| Nutrient | Pistachios, 25 g (0.9 oz) | Almonds, 25 g (0.9 oz) |
|---|---|---|
| Calories | 140 kcal | 145 kcal |
| Protein | 5.1 g | 5.3 g |
| Carbohydrates | 6.8 g | 5.4 g |
| Fiber | 2.7 g | 3.1 g |
| Fat | 11.3 g | 12.5 g |
To get 20 g of protein you would need about 99 g of pistachios (554 kcal) or about 94 g of almonds (546 kcal).
Which is more filling?
Pistachios and almonds have the same estimated satiety score: 1 out of 5.
- Pistachios: Very high energy density.
- Almonds: Very high energy density; moderate fiber per calorie.
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
When to choose each one
Pistachios
On the numbers they do not stand out from almonds in protein, calories, or fiber, so taste, price, or habit can decide.
Almonds
- If you want to add fiber: 12.5 g per 100 g.
On a GLP-1 medication
Pistachios. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.
Almonds. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.
Full food pages
- Pistachios: every nutrient, frequently asked questions, and similar foods.
- Almonds: every nutrient, frequently asked questions, and similar foods.
Other comparisons
Sources
- USDA FoodData Central: Nuts, pistachio nuts, raw (FDC ID 170184). U.S. Department of Agriculture, Agricultural Research Service.
- USDA FoodData Central: Nuts, almonds (FDC ID 170567). U.S. Department of Agriculture, Agricultural Research Service.