Nutritional Value of Pistacia vera Pistachios: Everything You Need to Know
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Pistachios are frequently listed among the most nutritious nuts — but the details matter. Here is a clear breakdown of what Pistacia vera pistachios actually contain, and what each component does.
Nutritional profile per 28g (~49 kernels)
- Calories: ~160 kcal
- Protein: ~6g — among the highest of any nut
- Fat: ~13g, primarily monounsaturated and polyunsaturated
- Fibre: ~3g dietary fibre
- Carbohydrates: ~8g
- Phosphorus: ~139mg (11% of daily requirement)
- Vitamin B6: ~0.4mg — exceptionally high for a nut
- Potassium: ~290mg (6% of daily requirement)
- Antioxidants: lutein, zeaxanthin, beta-carotene, gamma-tocopherol
What sets pistachios apart from other nuts
- Higher protein than most nuts — only almonds and cashews are comparable
- Lower calories per serving than walnuts, macadamia or pecans
- Unique antioxidant profile — lutein and zeaxanthin are rare in nuts and linked to eye health
- Complete amino acid profile relative to other plant proteins
Why roasting temperature matters for nutrition
High-temperature roasting (above 180°C) degrades vitamin E, vitamin B6 and the antioxidants that make pistachios nutritionally worthwhile. Pistachios roasted at lower temperatures (130–160°C) retain their nutritional profile while still developing flavour.
Grechio unsalted Pistacia vera pistachios are roasted at a controlled low temperature to preserve nutritional value — and contain nothing else. You can find them here.
