Protein in Pistachios: How Much per 100g and per Portion
Roasted and salted pistachio kernels provide 17.9g of protein per 100g. This amount contributes 36% of the UK reference intake for protein. In terms of protein density, which is useful when managing calories, pistachios offer 3.0g of protein for every 100 kcal. The data is for kernels only.
CoFID 14-840 · Pistachio nuts, kernel only, roasted and salted
What the numbers say
- Protein per calorie. Pistachios provide 3.0g of protein per 100 kcal. Protein accounts for 12% of their total energy content.
- Nutritional profile. According to UK front-of-pack labelling, 100g of pistachios is rated ‘high’ in fat and saturated fat, and ‘medium’ for both sugars and salt.
- Fibre content. These roasted pistachio kernels contain a significant amount of dietary fibre, with 7.4g per 100g.
Pistachios macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 601 kcal 2,485 kJ |
30% | – |
| Protein | 17.9g | 36% | – |
| Fat | 55.4g | 79% | high |
| of which saturates | 7.4g | 37% | high |
| Carbohydrate | 8.2g | 3% | – |
| of which sugars | 5.7g | 6% | medium |
| Fibre | 7.4g | – | – |
| Salt | 1.32g | 22% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pistachios by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 2.7g | 90 | 1.2g | 8.3g |
| 30g | 5.4g | 180 | 2.5g | 16.6g |
| 50g | 8.9g | 300 | 4.1g | 27.7g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pistachios for 20g or 30g of protein
- To achieve a 20g protein target from this food alone, you would need to consume 112g of pistachio kernels, which would also provide 672 kcal and 1.47g of salt.
- A larger 30g protein target would require a 168g portion, containing 1007 kcal and 92.8g of fat.
- A smaller 30g amount of pistachios adds 5.4g of protein to your daily intake for 180 kcal.
How it compares with other nuts and seeds
Among the 137 foods analysed on this site, roasted pistachios rank 58th for protein content per 100g. Within the nuts and seeds category, they rank 8th out of 14. Their protein content of 17.9g per 100g is very similar to that of sesame seeds (18.2g) and cashew nuts (17.7g). Other options in the group, such as sunflower seeds (19.8g) and almonds (21.2g), offer slightly more protein per 100g. When comparing protein per calorie, pistachios also rank 8th in their group.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pistachios | 17.9g | 601 | 3g |
| Sesame Seeds | 18.2g | 598 | 3g |
| Cashew Nuts | 17.7g | 573 | 3.1g |
| Sunflower Seeds | 19.8g | 576 | 3.4g |
| Almonds | 21.2g | 554 | 3.8g |
Quick answers
Are pistachios a high-protein food?
Pistachios provide 17.9g of protein per 100g. While this is a useful contribution, they are primarily a source of fat, which accounts for most of their 601 kcal per 100g.
How much protein is in a 30g portion of pistachios?
A 30g amount of roasted and salted pistachio kernels provides 5.4g of protein, along with 16.6g of fat and 2.2g of fibre.
Which has more protein, pistachios or almonds?
Based on official UK data, almonds contain more protein, with 21.2g per 100g, compared to 17.9g per 100g for roasted pistachio kernels.
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.