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Nuts and seeds

Pistachios

Pistachios pack 560 kcal into 100 g (3.5 oz), so a typical 25 g (0.9 oz) serving already adds up to about 140 kcal.

USDA description: Pistachios

  • High in fiber
  • Nutritious in small servings
  • High energy density

Estimated satietyHow it is calculated

Starting point+1
Very high energy density−2
Sum−1
Raised to the minimum of 11

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
5 primary
Data
USDA FDC 170184

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Nutrition facts

Calories
140 kcal per serving
560 kcal per 100 g (3.5 oz)
Protein
5.1 g per serving
20.2 g per 100 g (3.5 oz)
Carbohydrates
6.8 g per serving
27.2 g per 100 g (3.5 oz)
of which sugars
1.9 g per serving
7.7 g per 100 g (3.5 oz)
Fiber
2.7 g per serving
10.6 g per 100 g (3.5 oz)
Fat
11.3 g per serving
45.3 g per 100 g (3.5 oz)
of which saturated
1.5 g per serving
5.9 g per 100 g (3.5 oz)
Water
1.1 g per serving
4.4 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Nuts, pistachio nuts, raw (FDC ID 170184), accessed September 23, 2026.

A typical 25 g (0.9 oz) serving provides about 140 kcal, 5.1 g of protein, and 2.7 g of fiber.

The typical serving (25 g (0.9 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The pistachio is the seed of the pistachio tree (Pistacia vera); in Mexico it is called pistache, and in Spain it is grown mainly in Castilla-La Mancha. It is almost always sold in the shell, roasted and often salted, and also shelled, raw or roasted, for baking and ice cream. This page covers raw shelled pistachios, with 560 kcal, 20.2 g of protein, 10.6 g of fiber and 45.3 g of fat per 100 g according to USDA; roasted salted ones also contain sodium, so check the label.

A 25 g (0.9 oz) serving without shells, about 36 pistachios based on USDA's average weight, provides 140 kcal, 5.1 g of protein, 2.7 g of fiber and 11.3 g of fat: a lot of energy in little volume, which does not replace the protein part of the plate. The 2025 nutrition advisory on GLP-1 therapy notes that foods high in protein or fat can further slow gastric emptying and suggests avoiding fatty foods in the first few days of treatment; in those days, and after each dose increase, a small handful with a yogurt or some queso fresco may be enough. Buying them in the shell means shelling them one by one and eating more slowly.

What the evidence says

About 86% of their fatty acids are unsaturated and provide 61% of their energy, so they meet the "high unsaturated fat" condition the EU requires for the claim "replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels", whose effect depends on replacing other fats (Regulations (EC) No 1924/2006 and (EU) No 432/2012); with 10.6 g of fiber per 100 g they also exceed the 6 g for a "high fibre" claim. In a study with 140 university students who served themselves pistachios during a class, those given in-shell pistachios ate an average of 125 kcal and those given shelled ones 211 kcal, 41% less with shells, with no difference in fullness or satisfaction (Appetite, 2011). According to the authors, the difference may be due to the time spent shelling or to the shells making the portion look bigger, but the study lasted a single class, it was not done in people taking GLP-1 medications, and the published abstract does not say who funded it.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

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.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about pistachios

How much protein is in a small handful of shelled pistachios?

A small handful of shelled pistachios, our reference serving of 25 g (0.9 oz), has about 5.1 g of protein. 100 g (3.5 oz) of pistachios has 20.2 g of protein. That is 3.6 g of protein per 100 kcal.

How many calories does a small handful of shelled pistachios have?

A small handful of shelled pistachios, our reference serving of 25 g (0.9 oz), has about 140 kcal. 100 g (3.5 oz) of pistachios has 560 kcal. That is a very high energy density.

Do pistachios have fiber?

A small handful of shelled pistachios, our reference serving of 25 g (0.9 oz), has about 2.7 g of fiber. 100 g (3.5 oz) of pistachios has 10.6 g of fiber. They carry our “High in fiber” tag.

Are pistachios filling?

Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. It is based on: very high energy density. It is an estimate based on its composition, not a measurement in people.

What should I know about pistachios on a GLP-1 medication?

Based on our tags, this is what matters about pistachios on a GLP-1 medication. “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. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of pistachios?

We use 25 g (0.9 oz) as a typical serving, roughly a small handful of shelled pistachios. That amount provides about 140 kcal, 5.1 g of protein, and 2.7 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, pistachio nuts, raw (FDC ID 170184).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  5. Clinical trialAppetite (Elsevier).Honselman CS, Painter JE, Kennedy-Hagan KJ, et al. In-shell pistachio nuts reduce caloric intake compared to shelled nuts. Appetite. 2011;57(2):414-417. doi:10.1016/j.appet.2011.02.022.accessed .