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About Calories in Pistachios

The edible seeds of the Pistacia vera are what we commonly refer to like pistachios. These small, flavorful nuts date back to 7000 BC, and are typically an ingredient in desserts, as a garnish, charcuterie boards or are enjoyed simply on their own. Pistachios are a member of the cashew family and are a tasty snack packed with numerous vital nutrients. Pistachios or pista, carry healthy fats, antioxidants, protein, and fiber which are all beneficial for our health in different ways. Pistachios are believed to be helpful for weight loss, gut health and cardiovascular health. Read on to know more about the calories in pistachios and the various nutrients found in them.

How Many Calories Do Pistachios Have?

The calorie content of a particular food item can indicate how you can integrate it into your diet, and what needs to be moderated. A 28 gram serving of approximately 49 pistachios carries 158 calories. Thus there are about 562 calories in 100 gms of pasta. Pistachios are known to be an excellent source of vitamin B6, which plays a key role in the formation of RBCs, and blood sugar regulation. A 100 calorie serving of pista would equate to 30 pistachio kernels, providing your body energy in just a few handfuls of kernels. Here is a quick glance at the nutritional breakdown of pistachios. 

Pistachios Calories (100 gms)




20.61 g


27.97 g

Dietary Fibre

10.3 g


44.44 g


7.64 g

Calories in Pistachios in Common Dishes

Although figuring out the calories in the food we eat on a day to day basis is a crucial step for most weight loss journeys, it can be a challenging task. This table gives you a general idea of the calories in 1 piece of pista up to calories in 20 pistachios.

 1 pistachio

4 calories

5 pistachio 

20 calories

10 pistachio 

40 calories

20 pistachio 

80 calories

Calories in Common Food Items with Pistachio

The number of calories in 1 cup of pistachio nuts is 685. To give you a better idea of how the calorie and nutritional content of pistachios can fit into your weight loss diet, here is the number of calories in popular dishes that include pista:

Pistachios Dish and Portion Size


Pistachio salad (1 serving)


Pista Barfi (1 piece)


Pista Ice cream (1 cup/108 gms)


Pistachio Pesto (1 serving)


Health Benefits of Eating Pistachios

There are numerous ways in which the vitamins, minerals, fiber in pistachios can benefit you health. Here are a few such reasons that back pistachios as a superfood:

1. Pistachios may prevent diabetes

Studies have shown that pista can help in improving insulin resistance and glucose metabolism, thus reducing the impact of prediabetes.

2. Pistachios may aid in digestion

Pista is good for your gut bacteria and influence the microbes present in your digestive system for the better.

3. Pistachios for heart health

The unsaturated fats, minerals and fiber in pistachios can help in regulating blood sugar, cholesterol and blood pressure levels, as well as redcuing vascular stiffness. Moreover, the anti-inflammatory properties of pista and the antioxidants it carries help in managing weight and promoting good cardiovascular health.

4. Pistachios  are good for weight loss

The protein and fiber content in pistachios can keep you satiated for longer, thus helping you manage weight and muscle gain. Since they are a highly nutritious and filling snack, pistas can help you lose weight naturally by reducing your overall food intake.

How Many Pistachios Can You Consume Every Day?

Pistachios are available shelled, salted and roasted and typically features in salads, desserts, baked goods, as a flavouring or garnish in dishes from various cuisines. Adults can consume up to 200 calories worth of pista on a daily basis or a few times a week. For children, the intake can be limited to about 100 calories in the same duration. 


Pistachios are a fun, versatile and delicious treat. They are a rich source of healthy fats, antioxidants, fiber, protein and other nutrients such are vitamin B6 or thiamine. They can be adapted to sweet or savoury dishes, or eaten on their own as a quick snack. You can include them in your diet to make the most of all the benefits they offer. In addition to that, you can modify your diet plans and exercise regimens according to what works best for you. A good way of assassin your progress is to track your  BMR and BMI. Insurers typically hesitate to sell a plan to high-risk individuals with pre-existing conditions such as obesity. Knowing your BMI or BMR and working towards bettering it can help you find comprehensive health insurance at low premium rates!

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FAQs on Calories in Pistachios

  • ✔️In which different forms can I consume Pistachios?

    Pistachios are available shelled, salted and roasted and typically featured in salads, desserts, baked good, as flavouring or garnish in dishes from various cuisines. They can be adapted to sweet or savoury dishes, or eaten on their own as a quick snack.

  • ✔️Are Pistachios good for weight loss?

    Pistachios can help in weight loss due to tier satiety value, protein and fiber content.

  • ✔️How many Pistachios can I eat in a day?

    A handful or about 100-200 gms of pistachios is more than good enough for daily intake. As pistachios are not exactly the most affordable snack, you can try to limit it to a few times a week or a small breakfast snack.

  • ✔️Do Pistachios have any health benefits?

    Pistachios are believed to be helpful for weight loss, regulating blood sugar and blood pressure, minimizing bad cholestrol, improving gut health and cardiovascular health.