Pistachios
The traditional green gold: its distinctive colour comes from antioxidants such as lutein and carotenoids, and it is high in protein, with a very low glycemic index (15), supporting healthy eyes and arteries.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
The best nut for dieters, because one portion (30 g) gives you about 45 whole pistachios! Shelling them by hand slows you down and helps you eat mindfully.
Best preparation methods
Eat them raw or lightly roasted in the shell, and use them as a healthy topping on oatmeal or green salads instead of rich oriental sweets.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 560 kcal | 168 kcal |
| Protein | 20 g | 6 g |
| Carbohydrate | 28 g | 8.4 g |
| Available carbohydrate | 17.4 g | 5.2 g |
| Fat | 45 g | 13.5 g |
| Dietary fibre | 10.6 g | 3.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Pistachios good for weight loss?
Pistachios provide 560 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 168 kcal.
How do Pistachios affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Pistachios?
A typical 30 g portion of Pistachios provides about 168 kcal, 6 g protein, 8.4 g carbohydrate, 13.5 g fat and 3.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.