Protein in food · Nuts, seeds & nut butters
How much protein is in pistachios?
One ounce of pistachios (28 g) has 6 g of protein (162 kcal); 100 g has 21.1 g.
3.7 g protein per 100 kcal · USDA FoodData Central
3.7 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from pistachios alone takes 118 g (about 4.2 oz) and 678 kcal.
#5 of 14 in Nuts, seeds & nut butters for protein per 100 g, #5 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 21.1 g | 572 | 28.3 g | 45.8 g |
| 1 oz (28 g) | 6 g | 162 | 8 g | 13 g |
| 1 cup (123 g) | 26 g | 704 | 35 g | 56 g |
| 1 tbsp (7.7 g) | 1.6 g | 44 | 2.2 g | 3.5 g |
One ounce of pistachios (28 g) is 5% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 72%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than almonds and sesame seeds and less than pepitas (pumpkin seeds) and peanuts.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pepitas (pumpkin seeds) | 29.8 g | 574 | 5.2 g |
| Peanuts | 24.4 g | 587 | 4.2 g |
| Pistachios | 21.1 g | 572 | 3.7 g |
| Almonds | 21.1 g | 579 | 3.6 g |
| Sesame seeds | 17.7 g | 573 | 3.1 g |
Recipes with pistachios
1 recipe in the Feast Mode library uses pistachios, macros computed the same way.
In the one library recipe that uses it, Frozen Yogurt Bark, a serving has 3.8 g of pistachios, which brings 0.8 g of protein: 6% of the dish’s protein.
Questions
How much protein is in an ounce of pistachios?
One ounce of pistachios (28 g) has 6 g of protein and 162 kcal, with 8 g of carbohydrate and 13 g of fat.
How much protein is in 100 g of pistachios?
100 g of pistachios has 21.1 g of protein, 572 kcal, 28.3 g of carbohydrate and 45.8 g of fat (USDA FoodData Central 170185).
Are pistachios a good source of protein?
Moderate protein: 3.7 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from pistachios alone takes 118 g (about 4.2 oz) and 678 kcal.
Which has more protein, pistachios or sesame seeds?
Pistachios, with 21.1 g of protein per 100 g against 17.7 g for sesame seeds. Per 100 kcal: pistachios 3.7 g, sesame seeds 3.1 g.
Source: USDA FoodData Central, SR Legacy 170185: “Nuts, pistachio nuts, dry roasted, without salt added”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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