Pistachios (roasted and salted) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Pistachios (roasted and salted)

Pistachios (roasted and salted) consist of 54% fat, 18% protein, 16% carbs, 7% fiber and 1% water. With 628 of calories per 100g Pistachios (roasted and salted) are 116% higher than other foods in Nuts and seeds without shells. In total 77% of the calories in Pistachios (roasted and salted) are from fat, 11% from protein and 10% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • High in carbs 3.2g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 0.5
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion

Can you eat Pistachios (roasted and salted) for a low carb diet?

With 3.2g of carbs and a Glycemic Load of 0.5 in a portion of 20g, Pistachios (roasted and salted) should be avoided for a ketogenic diet due to the high percentage of carbs. Pistachios (roasted and salted) contain no Fructose, are Gluten free and have no Lactose.

Pistachios (roasted and salted): nutrition facts & data

Nutrition facts
per 100g
Pistachios (roasted and salted)
avg Nuts and seeds without shells[1]
Calories (kcal) 628.0 542.9
Fat (g) 54.0 45.8
Protein (g) 18.0 15.8
Carbohydrates (g) 16.0 11.5
Mono- & Di-Saccharides (g) 3.0 11.5
Polysaccharides (g) 13.0 11.5
Fibers (g) 6.5 11.1
Sodium (mg) 770.0 105.9
Water (g) 1.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Pistachios (roasted and salted) contain:

  • 125.6 Calories
  • 10.8g of Fat
  • 3.6g of Protein
  • and 3.2g of Carbs
  • 154.0mg of sodium - 0.1% of the RDA for sodium.
  • 26.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.6mg of Iron - 0.0% of the RDA for Iron.
  • 200.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 1.2mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Pistachios (roasted and salted) you get

  • 1.13 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
  • 3.38 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 0.41 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)

Nutrient distribution per gram

What vitamins are in Pistachios (roasted and salted)?

Vitamins
per 100g
Pistachios (roasted and salted)
avg[1]
Vitamin C (mg) 6.0 3.3
Vitamin E (mg) 4.1 7.5
Vitamin B1 / Thiamine (mg) 0.6 0.5
Vitamin B2 (mg) 0.2 0.2
Vitamin B6 (mg) 0.3 0.3
Vitamin B9 / Folate (μg) 50.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 130.0
[1] average of Nuts and seeds without shells

Are Pistachios (roasted and salted) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Pistachios (roasted and salted) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Pistachios (roasted and salted)

Minerals
per 100g
Pistachios (roasted and salted)
avg[1]
Magnesium (mg) 130.0 190.6
Zinc (mg) 1.2 3.2
Sodium (mg) 770.0 105.9
Calcium (mg) 95.0 191.0
Iron (mg) 3.1 4.2
Potassium (mg) 1,000.0 621.5
Phosphorus (mg) 440.0 418.8
[1] average of Nuts and seeds without shells

Are Pistachios (roasted and salted) high in minerals?

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Again, for every mineral contained in Pistachios (roasted and salted) we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Pistachios (roasted and salted)

16.0% of Pistachios (roasted and salted) are carbs, per serving of 20g that makes 3.2g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Pistachios (roasted and salted)
avg[1]
Monosaccharides (g) 3.0 3.4
Polysaccharides (g) 13.0 8.0
Total carbs (g) 16.0 11.5
[1] average of Nuts and seeds without shells

How high are the Glycemic Index and the Glycemic Load for Pistachios (roasted and salted)?

The Glycemic Index of Pistachios (roasted and salted) is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.5 and can be regarded as low.

Allergens in Pistachios (roasted and salted)

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Pistachios (roasted and salted)

Of the 54.0g total fat per 100g in Pistachios (roasted and salted), 7.0g are saturated fatty acids (SFA), 8.0g are monounsaturated fatty acids (MUFA) and 36.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.