Pistachios (shelled) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Pistachios (shelled)

Pistachios (shelled) consist of 52% fat, 18% protein, 12% carbs, 11% fiber and 5% water. With 602 of calories per 100g Pistachios (shelled) are 111% higher than other foods in Nuts and seeds without shells. In total 78% of the calories in Pistachios (shelled) are from fat, 12% from protein and 8% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • High in carbs 2.4g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 0.4
  • High in iron Covers 0.1% 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 (shelled) for a low carb diet?

With 2.4g of carbs and a Glycemic Load of 0.4 in a portion of 20g, Pistachios (shelled) should be avoided for a ketogenic diet due to the high percentage of carbs. Pistachios (shelled) contain no Fructose, are Gluten free and have no Lactose.

Pistachios (shelled): nutrition facts & data

Nutrition facts
per 100g
Pistachios (shelled)
avg Nuts and seeds without shells[1]
Calories (kcal) 602.0 542.9
Fat (g) 52.0 45.8
Protein (g) 18.0 15.8
Carbohydrates (g) 12.0 11.5
Mono- & Di-Saccharides (g) 2.0 11.5
Polysaccharides (g) 10.0 11.5
Fibers (g) 10.6 11.1
Sodium (mg) 5.0 105.9
Water (g) 5.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Pistachios (shelled) contain:

  • 120.4 Calories
  • 10.4g of Fat
  • 3.6g of Protein
  • and 2.4g of Carbs
  • 1.0mg of sodium - 0.0% of the RDA for sodium.
  • 32.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.3mg of Zinc - 0.0% of the RDA for Zinc.
  • 1.5mg of Iron - 0.1% of the RDA for Iron.
  • 204.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 1.4mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Pistachios (shelled) you get

  • 1.50 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.
  • 4.33 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 0.88 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 (shelled)?

Vitamins
per 100g
Pistachios (shelled)
avg[1]
Vitamin C (mg) 7.0 3.3
Vitamin E (mg) 5.2 7.5
Vitamin B1 / Thiamine (mg) 0.7 0.5
Vitamin B2 (mg) 0.2 0.2
Vitamin B6 (mg) 0.3 0.3
Vitamin B9 / Folate (μg) 60.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 150.0
[1] average of Nuts and seeds without shells

Are Pistachios (shelled) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Pistachios (shelled) 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 (shelled)

Minerals
per 100g
Pistachios (shelled)
avg[1]
Magnesium (mg) 160.0 190.6
Zinc (mg) 1.4 3.2
Sodium (mg) 5.0 105.9
Calcium (mg) 135.0 191.0
Iron (mg) 7.3 4.2
Potassium (mg) 1,020.0 621.5
Phosphorus (mg) 500.0 418.8
[1] average of Nuts and seeds without shells

Are Pistachios (shelled) high in minerals?

info

Again, for every mineral contained in Pistachios (shelled) 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 (shelled)

12.0% of Pistachios (shelled) are carbs, per serving of 20g that makes 2.4g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Pistachios (shelled)
avg[1]
Monosaccharides (g) 2.0 3.4
Polysaccharides (g) 10.0 8.0
Total carbs (g) 12.0 11.5
[1] average of Nuts and seeds without shells

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

The Glycemic Index of Pistachios (shelled) is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.4 and can be regarded as low.

Allergens in Pistachios (shelled)

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Pistachios (shelled)

Of the 52.0g total fat per 100g in Pistachios (shelled), 6.2g are saturated fatty acids (SFA), 7.6g are monounsaturated fatty acids (MUFA) and 34.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.