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Pistachio Nuts: Calorie Count & Nutritional Breakdown

Pistachio Nuts contains 560 kcal per 100g, with 20.2g of protein, 27.2g of carbohydrates, and 45.3g of fat. It is energy-dense. A vegan-friendly option.

  • Contains: Tree Nuts
  • Dietary: Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 3.92mg, Calcium 105.0mg, Vitamin C 5.6mg
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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Pistachio Nuts is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 560 kcal of energy, 20.2g of protein, 27.2g of carbohydrates, and 45.3g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 45.3g per 100g (5.6g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

This food is a useful source of iron, providing 3.9mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 105mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving provides 10.6g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Pistachio Nuts is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 560 kcal per 100g, largely due to its fat content (45.3g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Pistachio Nuts fits your daily goal at 560 kcal per 100g. Our food traffic light system calculator shows you exactly that the moment you log it.

Frequently Asked Questions

How many calories are in Pistachio Nuts?

Pistachio Nuts contains 560 kcal per 100g, which is approximately 28% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Pistachio Nuts high in fat?

Yes, according to FSA traffic-light guidelines, Pistachio Nuts is classified as high in fat with 45.3g per 100g (the threshold is 17.5g). Of this, 5.6g is saturated fat.

Is Pistachio Nuts low in salt?

Yes, Pistachio Nuts contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Pistachio Nuts high in fibre?

Yes, Pistachio Nuts provides 10.6g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Pistachio Nuts suitable for vegans?

Yes, Pistachio Nuts is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 560 kcal and 20.2g of protein per 100g.

Is Pistachio Nuts halal?

Yes, Pistachio Nuts is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Pistachio Nuts contain any allergens?

Yes, Pistachio Nuts contains the following allergens: tree nuts. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Pistachio Nuts a good source of iron?

Pistachio Nuts contains 3.92mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Pistachio Nuts a good source of calcium?

Pistachio Nuts provides 105mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Why is Pistachio Nuts so high in calories?

At 560 kcal per 100g, Pistachio Nuts is energy-dense, primarily due to its high fat content (45.3g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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