Pistachios contain 560 kcal per 100g of shelled kernels — the lowest calorie count of any nut in this cluster, below almonds at 579 kcal and peanuts at 567 kcal. A 30g handful of shelled pistachios contains approximately 168 kcal — 8% of the adult 2,000 kcal daily reference intake. In-shell pistachios weigh more than this because of the shell, which contains no calories. A typical 30g in-shell serving yields approximately 15g of edible kernel at around 84 kcal. The lower calorie density combined with high protein and fibre makes pistachios one of the more satiating nuts per calorie.

Pistachios contain 20g of protein per 100g — one of the highest protein contents of any tree nut, second only to peanuts at 26g/100g and comparable to almonds at 21.2g/100g. A 30g shelled handful provides 6g of protein — 12% of the adult daily reference intake of 50g. This is meaningful for a snack food and makes pistachios one of the better plant-based protein sources among nuts. Combined with their relatively lower calorie density, pistachios deliver more protein per calorie than almost any other tree nut.

Pistachios contain 10.6g of fibre per 100g. A 30g shelled handful provides approximately 3.2g — 11% of the adult daily fibre target of 30g. For children the same handful covers a larger share: 16% for children aged 7 to 10 and 21% for children aged 4 to 6. The fibre content is second only to almonds at 12.5g/100g among common tree nuts, and significantly higher than peanuts at 8.5g/100g. The combination of high protein and high fibre in pistachios makes them unusually satiating relative to their calorie content.

Pistachios contain 7.7g of sugar per 100g — approximately 2.3g per 30g shelled handful, or about half a teaspoon. This is higher than most nuts in this cluster but all of it is intrinsic sugar, naturally occurring within the nut, with 0g of added or free sugar. Intrinsic sugars do not count toward the NHS daily free sugar limits of 30g for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Pistachios contribute 0g to the free sugar total. The natural sugar content is one reason pistachios have a slightly sweeter flavour than almonds or walnuts.

Pistachios contain 45g of fat per 100g — approximately 13.5g per 30g shelled handful. This is notably lower than most other nuts: almonds contain 49.9g fat per 100g, hazelnuts 61g, and macadamia nuts 76g. Saturated fat is 5.9g per 100g (1.77g per 30g handful — 7% of the adult daily guideline of 24g). The majority is monounsaturated and polyunsaturated fat. The lower total fat content is one of the reasons pistachios are the lowest calorie tree nut in this cluster.

Pistachios stand out for vitamin B6 at 1.7mg per 100g, 121% NRV — the highest vitamin B6 content of any nut in this cluster and one of the better whole-food sources of this vitamin available. A 30g handful provides 0.51mg of vitamin B6, 36% of the adult daily requirement. They are also high in copper (130% NRV), thiamin B1 (79% NRV), phosphorus (70% NRV), manganese (60% NRV) and potassium at 1025mg per 100g — 51% NRV. The potassium content at 308mg per 30g handful is the highest of any nut in this cluster. Vitamin B6 supports energy release, nervous system function and immune health.

Yes. Pistachios are a NOVA group 1 whole food with 0g of added sugar, 0g of salt and no additives. They combine the lowest calorie density of any nut in this cluster with high protein at 20g/100g, strong fibre at 10.6g/100g and an outstanding micronutrient profile particularly notable for vitamin B6, copper and potassium. They are one of the few nuts where you can eat a meaningful quantity — by count rather than weight — while keeping calorie intake moderate. A 30g shelled handful is a nutritionally well-rounded snack with a high satiety-to-calorie ratio.

Yes. Research has found that people eat fewer calories from pistachios when they are served in the shell compared to pre-shelled. This is known as the pistachio effect. The shells create a physical barrier that slows eating pace, and the visual cue of an accumulating pile of empty shells provides a signal of how much has been consumed. Studies have shown calorie intakes 41% lower from in-shell pistachios versus the equivalent weight of pre-shelled. This is the same principle as monkey nuts and in-shell edamame. Buying pistachios in their shells is a practical strategy for those who find it easy to overeat pre-shelled nuts.

Whole pistachios are a choking hazard for children under 5 and must not be given to this age group. The shells also present a choking and injury risk for young children. From age 5 upwards whole pistachios can be introduced carefully with supervision, starting with shelled rather than in-shell. Pistachios are a tree nut and one of the 14 major allergens — introduce gradually and watch for any allergic reaction. If there is a family history of tree nut allergy, consult a GP or allergy specialist before introducing pistachios. Unlike brazil nuts there is no micronutrient toxicity concern at any reasonable serving size.

Yes. Pistachios are a tree nut and one of the 14 major allergens regulated under UK food law. Pistachio allergy can cause reactions ranging from mild hives and itching to severe anaphylaxis. Pistachios are related to cashews and mangoes botanically — people with pistachio or cashew allergy may cross-react to the other. Cross-reactivity with other tree nuts is also possible. Pistachios do not contain peanuts, which are a separate allergen. Anyone with a known or suspected nut allergy should seek medical advice before consuming pistachios. Always check labels for cross-contamination declarations.

Yes. Pistachios are suitable for vegans and vegetarians. They contain no animal-derived ingredients and are entirely plant-based. For vegans, pistachios are particularly useful for vitamin B6, potassium, copper and thiamin — nutrients that benefit from varied plant-based sources. They are naturally gluten-free, though those with coeliac disease should check for cross-contamination on packaged products. Those with tree nut allergy must avoid them regardless of dietary preference.

Pistachios have the lowest calorie density of any tree nut in this cluster at 560 kcal/100g and the lowest total fat at 45g/100g. They are second only to peanuts for protein at 20g/100g and second only to almonds for fibre at 10.6g/100g. They have the highest vitamin B6 content of any nut here at 121% NRV and the highest potassium at 1025mg/100g. Where they fall behind: lower in vitamin E than almonds, no selenium compared to brazil nuts, and lower in manganese than hazelnuts and pine nuts. Overall, pistachios offer the best balance of low calories, high protein and strong fibre of any tree nut in this cluster — making them arguably the most versatile everyday snacking nut.

Vitamin B6 is a water-soluble B vitamin involved in over 100 enzyme reactions in the body. It helps release energy from protein and carbohydrate, supports the production of neurotransmitters including serotonin and dopamine, contributes to normal immune function and is involved in haemoglobin production. The adult RNI is 1.4mg per day for men and 1.2mg per day for women. A 30g handful of pistachios provides 0.51mg — 36% of the adult daily requirement. Vitamin B6 deficiency is uncommon in the UK but can cause tiredness, irritability and impaired immune function. Pistachios are one of the better whole-food plant sources of this vitamin alongside bananas, chickpeas and wholegrains.

Pistachios fit well into a balanced diet as a lower-calorie, higher-protein, higher-fibre alternative to most other tree nuts. A 30g shelled handful provides 168 kcal, 6g protein, 3.2g fibre and 0g free sugar — with the added benefit of 36% of the adult daily vitamin B6 requirement. The in-shell version adds a natural portion-control mechanism through the pistachio effect. The NHS Eatwell Guide recommends unsalted nuts as part of healthy fat intake, and pistachios — chosen plain and unsalted — are one of the strongest choices in the nut category for those balancing calorie awareness with protein and fibre goals.