Pistachios: Benefits, Calories, and the In-Shell Trick

Pistachios have one advantage no other common nut can match: you get more of them for the same calories. A standard serving is around 49 pistachios, compared with about 23 almonds or 18 cashews. Add the fact that shelling them slows you down, and they are the easiest nut to eat in a sensible portion. Here is what they offer.

The numbers

Per 28g (about 49 kernels): roughly 159 calories, 5.7g protein, 3g fibre, 13g fat, mostly unsaturated.

The protein and fibre are both good for a nut. Pistachios are also one of the few nuts with useful amounts of lutein and zeaxanthin (antioxidants found in the eye), plus vitamin B6 and potassium.

	Pistachios (28g)	Almonds (28g)	Cashews (28g)
Pieces	~49	~23	~18
Calories	~159	~164	~157
Protein	5.7g	6g	5g
Fibre	3g	3.5g	1g

The in-shell trick

This is the most practical thing about pistachios. Eating them in the shell slows you down: each nut takes a moment to open, and the pile of empty shells is a visible reminder of how many you have eaten. People tend to eat noticeably fewer calories from in-shell pistachios than from shelled ones, for the simple reason that it takes longer.

If portion control is your challenge with nuts, buy them in the shell.

What they are good for

Heart health. Like other nuts, pistachios fit the pattern linked to better cholesterol when they replace less healthy snacks.

Eye antioxidants. Lutein and zeaxanthin are not common in nuts, which makes pistachios a little different.

A filling snack. Protein, fibre and fat together keep you full, the same reason nuts work as a snack in general, covered in healthy snacks.

They are not a weight-loss food, and the eye-health benefit is a contribution to an overall diet, not a treatment.

What to watch

• Salt. Many pistachios are sold heavily salted. Check sodium on the label and prefer lightly salted or unsalted.
• Portion. About 28g, roughly 49 kernels. Easy to count, which helps.
• Allergy. Pistachios are a tree nut; avoid with a tree nut allergy.
• Storage. Keep them airtight and cool so the oils do not turn, as in how to store granola and nuts.

Pistachios mix well with other nuts; see our nuts collection and the per-nut comparison in trail mix.

FAQ

How many calories in pistachios?

About 159 per 28g, which is roughly 49 kernels.

How many pistachios should I eat a day?

About 28g, or around 49 kernels. Eating them in the shell makes it easier to stop.

Are pistachios good for weight loss?

They are filling and you get more nuts per calorie, which helps portion control. They are still calorie-dense, so portion matters.

Are salted pistachios unhealthy?

Not unhealthy, but the sodium adds up if you eat a lot. Choose lightly salted or unsalted when you can.

Are pistachios better than other nuts?

Not better overall, but you get more pieces per calorie and some antioxidants other nuts lack. Variety is best.

General information, not medical advice. Values are typical and vary by product.