Pistachios in Shell: Calories and Edible Weight

Pistachios (in shell)

100 g

Calculation basis: Raw unsalted pistachio kernels weighed after removing shells; source does not price or calculate in-shell grams

Calculated from the 100 g values. — means unknown, not zero. ~ indicates an estimated serving weight.

560kcal

Carbohydrate27.2 g 18%

Protein20.2 g 14%

Fat45.3 g 68%

Pistachios (in shell) Nutrition Values

Nutrients	100 g	1 100 grams raw unsalted kernels
Calories(kcal)	560	560
Carbohydrate (g)	27.17	27.17
Protein (g)	20.16	20.16
Fat (g)	45.32	45.32
Fiber (g)	10.6	10.6
Cholesterol (mg)	0	0
Sodium (mg)	1	1
Potassium (mg)	1025	1025
Calcium (mg)	105	105
Iron (mg)	3.92	3.92
Vitamin A (µg RAE)	26	26
Vitamin C (mg)	5.6	5.6

Values are calculated from a 100 g basis. The product, recipe and serving amount can change the result. See the food-specific notes below for the reference used.

Pistachios in shells: which weight counts?

The calculation describes raw, unsalted kernels, not the hard shells. Edible kernels provide 560 calories per 100 grams. Entering 100 grams weighed with shells would count discarded material as food.

A handful, 10 kernels or 20 kernels

A weighed 30 grams of kernels provides 168 calories. Hand size and shell proportion vary, so a handful is not automatically 30 grams. Remove the shells and weigh the kernels.

USDA lists a separate single-kernel measure of 0.7 grams. On that basis, 10 kernels weigh 7 grams and supply 39 calories; 20 weigh 14 grams and supply 78 calories. The same record describes a 28.35-gram ounce as approximately 49 kernels, so the two approximate count measures do not agree exactly. Actual kernels vary; use weighed grams when precision matters.

Ground pistachios also use the edible kernel weight. Adding 40 g ground pistachios to a recipe divided into four equal portions gives each portion 56 kcal from the nuts; divide the weighed batch amount instead of relying on how full a spoon looks.

Fat, protein and fibre

Thirty grams raw supplies 6.05 grams of protein, 13.6 grams of fat and 3.18 grams of fibre. About 5.91 grams of the fat per 100 grams is saturated. Fat and protein do not make pistachios calorie-free or guarantee the same glucose response for everyone.

This reference is for raw, unsalted pistachios. Use the package's table for roasted, salted or sugar-coated products. Being sold in shells does not establish that a product is unsalted. Pistachio pastries and confectionery also contain other ingredients.

A 20 g portion of Classic dark chocolate with 12% pistachios contains 2.4 g pistachios. Logging the whole chocolate portion as 20 g plain nuts misrepresents its sugar, cocoa fat and other ingredients.

Choosing an everyday amount

Thirty grams is a calculation example, not a compulsory daily intake. Consider what else you eat at the snack or meal. Shelling may change eating pace, but a shell does not make the kernel nutritionally superior.

Raw or unsalted pistachios remain unsuitable if you have a pistachio allergy. Check ingredients and cross-contact information on mixed nuts. Keep them away from moisture and heat and follow package storage instructions. The guide to fitting nuts into meals explains how to use a portion example without making it a daily rule.