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Pistachios

1 oz pistachios (~49 kernels, 28 g) per serving.

5.7g
protein per serving
Calories
159
per serving
Protein density
3.6
g per 100 cal
Calorie cost
27.9
cal per 1g protein
To hit 30g protein
5.3 oz
526g · 837 cal

Macro breakdown

Protein5.7g(13%)
Carbs7.7g(18%)
Fat12.9g(68%)
Fiber3g

Tips to maximize protein

1.Store Pistachios in an airtight container in a cool, dark place
2.Toast lightly to enhance flavor and crunch
3.Portion into small containers to avoid overeating
4.Add to oatmeal, yogurt, or salads for protein and healthy fats
5.Choose unsalted varieties to control sodium intake

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Oats
5.4g
153 cal
🍎
Banana
1.3g
105 cal

Similar nut & seed foods

🥜
Almond butter
2 tbsp almond butter (32 g)
6.8g
🥜
Almonds
1 oz almonds (~23 kernels, 28 g)
6g
🥜
Cashews
1 oz raw cashews (28 g)
5.2g

Frequently Asked Questions

Pistachios contains 5.7g of protein per serving. This makes it a moderate protein source with a protein density score of 3.6 (grams of protein per 100 calories).

You need approximately 5.3 servings of Pistachios to reach 30g of protein, which would provide about 837 calories. Consider combining with other protein sources for a more practical portion size.

Pistachios provides 5.7g of protein for 159 calories, giving it a calorie cost of 27.9 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Pistachios contains 3g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16