Published by Saura ·
Pistachios nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 581 kcal and 21.4 g protein. Reference food and preparation: plain edible pistachio kernels. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 30 g edible portion of pistachios (plain edible pistachio kernels) supplies about 174 kcal, 6.4 g protein and 3.1 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Pistachios: nutrition per 100 g and example portion
Reference preparation: plain edible pistachio kernels. The exact source name is “Nut, pistachio nut” (Fineli food 31212). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 30 g example |
|---|---|---|
| Energy | 581 kcal | 174 kcal |
| Protein | 21.4 g | 6.4 g |
| Available carbohydrate (excludes fiber) | 16.7 g | 5 g |
| Fat | 46 g | 13.8 g |
| Saturated fat | 5.5 g | 1.7 g |
| Fiber | 10.3 g | 3.1 g |
How to weigh pistachios
The serving weight excludes shells. A 30 g bag of shell-on pistachios does not contain 30 g of kernels. Use a kernel weight or the label's edible-serving basis, and distinguish plain nuts from sweetened or flavored products.
Calculate your own pistachios portion
For the 30 g example, multiply the source amounts by 30 ÷ 100 = 0.3. The unrounded energy calculation is 580.8 × 0.3 = 174.24 kcal, displayed as approximately 174 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 30 with your own edible weight. Keep the preparation as plain edible pistachio kernels; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Chopped pistachios can provide texture in small amounts, while pistachio creams and desserts use other ingredients. The table does not include sodium, so use a salted product's label for salt-related questions.
Meal ideas using pistachios
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Top a plain-yogurt and orange bowl with weighed pistachio kernels.
- Add chopped pistachios to a quinoa and chickpea salad.
Compare other nuts, seeds and oils
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Chia seeds | dry chia seeds | 459 kcal | 22.9 g | 34.4 g |
| Pumpkin seeds | edible pumpkin-seed kernels | 590 kcal | 35.1 g | 6 g |
| Hazelnuts | plain edible hazelnuts | 644 kcal | 14.1 g | 17.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Chia seeds nutrition: calories, protein and portion sizesChia seeds (dry): about 459 kcal and 22.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Pumpkin seeds nutrition: calories, protein and portion sizesPumpkin seeds (shelled): about 590 kcal and 35.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Hazelnuts nutrition: calories, protein and portion sizesHazelnuts (plain kernels): about 644 kcal and 14.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
How many calories are in 30 g of pistachios?
This plain edible pistachio kernels reference supplies about 174 kcal per 30 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of pistachios matter?
Chopped pistachios can provide texture in small amounts, while pistachio creams and desserts use other ingredients. The table does not include sodium, so use a salted product's label for salt-related questions.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 31212: Nut, pistachio nut
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 34847: Chia seed
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31211: Pumpkin seed
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 375: Nut, hazelnut
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.