Nutrition for Pistachio
Calories, Protein, Vitamins and More
Pistachio Nutrition Summary
One cup of pistachio (123 grams or 0.3 lb) contains 704 calories and 25.9 grams of protein. Pistachio consist of 2% water, 28% carbohydrates, 21% protein, and 46% fat.Pistachio is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6. It also contains significant amounts of magnesium, riboflavin, selenium, choline, phosphorus, zinc, copper and manganese.
In one cup of pistachio:
- Calories: 704
- Protein: 25.9 g
- Sugar: 9.5 g
- Dietary fiber: 12.7 g
- Fat: 56.4 g, (Saturated: 6.9 g)
- Sodium: 7.4 mg
See the Pistachio Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, pistachio nuts, dry roasted, without salt added.
Calories in Pistachio
Pistachio has 704 calories per cup or 572 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.68% of calories in pistachio are from fat, 19% of calories are from carbohydrates and 14% of calories are from protein.
Calories from Carbs
About 19% the calories in pistachio are from carbohydrates.
The carbs in pistachio are mostly in the form of dietary fiber, sugar and starch (53%, 40% and 7%). An excellent high-fiber food, a single cup of pistachio contains 51% of recommended daily values or 12.7 grams of dietary fiber.
- Dietary fiber: 12.7 g
- Sugar: 9.5 g
- Starch: 1.7 g
Calories from Fat
The majority, or 68% of the calories in Pistachio are from fat. Pistachio is high in total fat, with 56.4 grams or 88% of recommended daily values per cup. Most of the fat in pistachio are healthier unsaturated fats but it also contains a high amount of saturated fat, about 40% of recommended daily values.
Pistachio is cholesterol free and trans-fat free.
Pistachio is cholesterol free and trans-fat free.
- Total fat: 56.4 g
- Saturated fat: 6.9 g
- Monounsaturated fat: 30.2 g
- Polyunsaturated fat: 16.4 g
Omega-3 and Omega-6 in Pistachio
Pistachio is a source of healthy omega-3 fatty acids, containing a total of 0.26 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.26 g
Also a good source of omega-6 fatty acids, every cup of pistachio contains a total of 16.1 grams of omega-6. In addition, a large portion of the omega-6 in pistachio comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 16.14 g
Calories Similar to Pistachio
Some other nuts or seeds with similar calories to pistachio by weight:- Almonds: +9 calories
- Sesame Seeds: -9 calories
- Raw Pumpkin Seeds: -16 calories
- Cashew Butter: +18 calories
Protein in Pistachio
An excellent source of protein, a single cup of Pistachio contains 52% of recommended daily values or 25.9 grams of protein. In addition, pistachio is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 25.89 g
- Tryptophan: 0.32 g
- Threonine: 0.88 g
- Isoleucine: 1.18 g
- Leucine: 2.06 g
- Lysine: 1.46 g
- Methionine: 0.46 g
- Phenylalanine: 1.4 g
- Valine: 1.61 g
- Histidine: 0.66 g
Protein Similar to Pistachio
Some other nuts or seeds with similar amounts of protein to pistachio by weight:- Almond Butter: -0.1 grams
- Almonds: +0.1 grams
- Pumpkin Seeds: -3.1 grams
- Flaxseeds: -3.4 grams
Vitamins and Minerals in Pistachio
An good source of many nutrients, pistachio contains abundant amounts of calcium, iron, potassium, thiamin and Vitamin B6. In fact, a single cup of pistachio contains 106% of recommended daily values or 1.4 milligrams of Vitamin B6. Also an excellent source of thiamin, a single cup of pistachio contains 78% of recommended daily values or 0.9 milligrams of thiamin.Vitamins in pistachio (1 cup):
- Vitamin a: 16 ug
- Thiamin: 0.9 mg
- Riboflavin: 0.3 mg
- Niacin: 1.7 mg
- Vitamin b6: 1.4 mg
- Vitamin c: 3.7 mg
- Vitamin e: 2.7 mg
- Folate: 62.7 ug
- Vitamin k: 16.2 ug
- Calcium: 131.6 mg
- Potassium: 1238.6 mg
- Iron: 5 mg
- Magnesium: 134.1 mg
- Zinc: 2.9 mg
- Selenium: 12.3 ug
- Phosphorus: 576.9 mg
- Copper: 1.6 mg
- Manganese: 1.5 mg
- Choline: 87.8 mg
Similar to Pistachio for Vitamin B6
Here are some other nuts or seeds with similarly abundant amounts of Vitamin B6 to pistachio:- Sunflower Seeds: -0.39 MG
- Sesame Seeds: -0.39 MG
- Hedge Mustard Seeds: -0.42 MG
- Breadfruit Seeds: -0.54 MG
Flavonoids and Carotenoids in Pistachio [3]
Pistachio contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of pistachio:
- beta-carotene: 196 ug
- lutein + zeaxanthin: 1427 ug
Pistachio Nutrition Chart
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