Per portion: 160 kcal
Protein: 5.89 g
Carbs: 7.92 g
Fat: 12.83 g
Fibre: 2.88 g

Your portion

160kcal · 670 kJ

Protein: 5.89 g
Carbs: 7.92 g
Fat: 12.83 g

A single handful of dry-roasted pistachios gives you about 160 calories, with fat doing most of the heavy lifting at nearly 13 grams. They are not a low-calorie food, but they bring real substance: roughly 6 grams of protein and almost 3 grams of fiber per portion. What truly sets them apart is their mineral and vitamin profile, especially copper at over 100% of your daily reference, plus substantial vitamin B6 and phosphorus.

A normal portion is that one handful, which works well as a portable snack that actually satisfies for a couple of hours. They pair nicely with fruit if you want more volume, or with yogurt if you are after a more balanced mini-meal. The honest caveat is their saturated fat content, so if you eat several handfuls in a sitting, the calories and saturates add up quickly. They are a fine everyday choice in moderation, not something to binge on.

Nutrition claims, per 100 g:

High Copper · 129% High Vitamin B6 · 80% High Phosphorus · 67% High Thiamin (B1) · 63% High Manganese · 62% High Potassium · 50% Source Magnesium · 29% Source Iron · 29% High in saturates · 5.645 g/100 g

Full nutrition

Nutrition

per 1 handful (28 g)

Energy	160 kcal	8.0%
Energy	670 kJ	8.0%
Protein	5.89 g	11.8%
Carbohydrates	7.92 g	3.0%
of which sugars	2.17 g	2.4%
Starch	0.39 g
Fibre	2.88 g	11.5%
Fat	12.83 g	18.3%
of which saturates	1.58 g	7.9%
Monounsaturated	6.87 g
Polyunsaturated	3.74 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	0.52 g
Ash	0.84 g

Sugar breakdown

Sucrose 1.99 g

Glucose 0.07 g

Fructose 0.06 g

Lactose 0.0 g

Maltose 0.04 g

Galactose 0.01 g

Minerals

Potassium 281.96 mg 14.1%

Calcium 29.96 mg 3.7%

Magnesium 30.52 mg 8.1%

Phosphorus 131.32 mg 18.8%

Sodium 1.68 mg

Iron 1.13 mg 8.1%

Zinc 0.66 mg 6.6%

Copper 0.36 mg 36.0%

Manganese 0.35 mg 17.5%

Selenium 2.8 µg 5.1%

Vitamins

Vitamin A (RAE) 3.64 µg 0.5%

Vitamin C 0.84 mg 1.0%

Vitamin D 0.0 µg

Vitamin E 0.61 mg 5.1%

Vitamin K 3.7 µg 4.9%

Thiamin (B1) 0.19 mg 17.3%

Riboflavin (B2) 0.07 mg 5.0%

Niacin (B3) 0.38 mg 2.4%

Pantothenic acid (B5) 0.14 mg 2.3%

Vitamin B6 0.31 mg 22.1%

Folate (B9) 14.28 µg 7.1%

Vitamin B12 0.0 µg

Choline 19.99 mg

Beta-carotene 44.52 µg

Fatty acids

Omega-3 (ALA) 0.06 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 3.67 g

Amino acids

Tryptophan 0.07 g

Leucine 0.33 g

Isoleucine 0.27 g

Valine 0.37 g

Lysine 0.1 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 139 other foods in “Nut and Seed Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 572.0 · higher than 47%

Protein 21.05 · higher than 82%

Fibre 10.3 · higher than 67%

Common portions

cup — 123 g (704 kcal)
oz (49 kernels) — 28 g (162 kcal)
kernel — 1 g (4 kcal)

Sources

USDA FoodData Central — Nuts, pistachio nuts, dry roasted, without salt added — Nutrition values for Nuts, pistachio nuts, dry roasted, without salt added.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Pistachios