How many calories are in roasted pistachios?

December 29, 2025 •

4 min read

An average one-ounce (28g) serving of dry-roasted pistachios contains around 159-162 calories. This makes them one of the lowest-calorie nut options, perfect for a nutrient-dense and satisfying snack.

Quick Summary

Roasted pistachios provide roughly 160 calories per one-ounce serving, with minimal caloric impact from the roasting process. This article details the caloric content per ounce and cup, clarifies differences between oil-roasted and dry-roasted varieties, and examines the nuts' overall health benefits and nutritional value.

Key Points

Calorie Count: A standard 1-ounce serving of dry-roasted pistachios contains approximately 159-162 calories.
Serving Size Matters: A full cup of shelled, roasted pistachios can contain nearly 700 calories, emphasizing the importance of portion control.
Roasting Method: Dry-roasting and oil-roasting have a very similar, minimal caloric impact, as pistachios are naturally high in fat and don't absorb much more.
Mindful Eating: Choosing in-shell pistachios can lead to eating 41% fewer calories, as the shelling process slows consumption.
Nutrient-Dense Snack: Pistachios are a good source of protein, fiber, and heart-healthy unsaturated fats, and are one of the lower-calorie nuts per serving.
Heart and Gut Health: They offer benefits for blood pressure, cholesterol, and gut bacteria due to their fiber and healthy fat content.

Understanding the Calories in Roasted Pistachios

Pistachios are not only a delicious snack but also a nutritional powerhouse, packed with protein, fiber, and healthy fats. For those mindful of their energy intake, understanding the specific calorie count of roasted pistachios is key to incorporating them into a balanced diet. The calorie content can vary slightly based on the roasting method and whether they are in-shell or shelled. An average one-ounce serving, which is roughly 49 kernels, is a standard reference point.

Calorie Breakdown by Serving Size

For a clear picture of the calorie content, it helps to look at different serving sizes. The United States Department of Agriculture (USDA) provides detailed data on the nutritional profile of nuts.

One ounce (approx. 49 kernels): A one-ounce serving of dry-roasted pistachios contains about 159 to 162 calories. This portion provides a substantial dose of nutrients without a high caloric cost, making it an excellent choice for a healthy snack.
One cup (shelled): A full cup of shelled, dry-roasted pistachios is much more calorie-dense due to the volume. A cup with salt added can contain around 698 calories, while an unsalted cup may have about 702 calories. This illustrates the importance of portion control.

Dry-Roasted vs. Oil-Roasted

The method of roasting has a surprisingly small effect on the final calorie count. Many assume that oil-roasted nuts are significantly higher in calories, but this is not necessarily the case with pistachios.

Dry-roasted: This method uses hot air to cook the nuts, adding no extra oil or fat during the process. The slight difference in calories between dry-roasted and raw is negligible. The main nutritional impact comes from any added salt.
Oil-roasted: Pistachios are naturally high in fat, so they do not absorb a large amount of additional oil during roasting. Research shows oil-roasted nuts are only slightly higher in calories than dry-roasted ones. However, oil-roasting can slightly increase the saturated fat content and potentially degrade some heat-sensitive nutrients.

The Salt Factor: Flavor, Not Calories

While roasting can be done with or without added salt, the salt content does not contribute to the calorie count. Instead, it significantly impacts the nuts' sodium level. For heart health, opting for unsalted or lightly salted varieties is recommended to avoid excessive sodium intake. For example, one cup of dry-roasted pistachios with salt has 498mg of sodium, whereas the unsalted version has only 12.3mg.

Pistachios vs. Other Nuts: A Calorie Comparison

Compared to many other popular nuts, pistachios offer a lower calorie-per-serving profile, allowing you to enjoy a larger portion for the same energy cost.


Nut Type	Calories per 1 oz (approx. 28g)	Key Nutritional Benefits
Roasted Pistachios	~159	Fiber, protein, antioxidants, lower calories per serving
Almonds	~164	Protein, calcium, vitamin E
Walnuts	~185	Omega-3 fatty acids, antioxidants
Pecans	~196	Manganese, copper, heart-healthy fats
Macadamia Nuts	~204	Heart-healthy fats, thiamin, manganese

The Mindful Snacking Advantage

For those seeking to manage their weight, in-shell pistachios offer a unique benefit. The act of shelling the pistachios slows down your eating speed, which promotes mindful consumption. A 2011 study found that individuals who ate in-shell pistachios consumed 41% fewer calories than those who ate the shelled version. The visual cue of the discarded shells serves as a reminder of how much you've eaten.

Beyond Calories: A Nutritional Powerhouse

Pistachios offer far more than just controlled calories. They are a rich source of a wide array of nutrients that contribute to overall health:

Protein and Fiber: A one-ounce serving contains about 6 grams of protein and 3 grams of fiber, promoting feelings of fullness and aiding in weight management.
Healthy Fats: The majority of fat in pistachios consists of monounsaturated and polyunsaturated fats, which are beneficial for heart health and can help lower bad (LDL) cholesterol.
Antioxidants: Pistachios are rich in antioxidants like lutein and zeaxanthin, which are particularly beneficial for eye health. They also contain polyphenols and tocopherols that protect against cellular damage.
Vitamins and Minerals: They are an excellent source of vitamin B6, thiamin, copper, and phosphorus. A single serving has more potassium than half a large banana.

Culinary Versatility

Incorporating pistachios into your diet is simple and can be done in many ways. While they are a great snack on their own, their unique flavor and texture make them a versatile ingredient. You can add them to salads for a satisfying crunch, blend them into pesto, or use them as a topping for yogurt, oatmeal, and desserts.

Conclusion

In conclusion, roasted pistachios are a nutrient-dense and healthy snack choice with a moderate calorie count of approximately 160 calories per ounce. The roasting process does not significantly impact this caloric value, but opting for dry-roasted and unsalted varieties is best for minimizing sodium intake and preserving heat-sensitive vitamins. By paying attention to portion sizes, particularly with the mindful eating benefits of in-shell pistachios, you can effectively incorporate this flavorful and beneficial nut into a healthy lifestyle.

For comprehensive nutritional data, consult authoritative sources like the U.S. Department of Agriculture (USDA) FoodData Central. [^1]

[^1]: U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central. https://fdc.nal.usda.gov/

Frequently Asked Questions

Yes, roasted pistachios are very healthy when consumed in moderation. They are a great source of protein, fiber, healthy fats, and antioxidants. For the healthiest option, choose dry-roasted, unsalted pistachios to avoid excess sodium.

A standard one-ounce serving of pistachios is equivalent to about 49 kernels. This serving size contains approximately 159-162 calories, making it a satisfying and portion-controlled snack.

The calorie difference between dry-roasted and oil-roasted pistachios is negligible. Because pistachios are naturally high in fat, they don't absorb much additional oil during roasting. The primary difference is often the sodium content from added salt.

Adding salt to roasted pistachios does not add a significant number of calories. The main effect is an increase in sodium content, which can impact blood pressure for some individuals. For this reason, unsalted or lightly salted options are generally recommended.

Pistachios can be beneficial for weight loss. Their high fiber and protein content promotes feelings of fullness, helping to reduce overall calorie intake. Additionally, opting for in-shell pistachios can slow down the eating process, contributing to greater portion control.

Pistachios are one of the lowest-calorie nut options. An ounce of pistachios contains about 159 calories, while the same amount of walnuts has 185 and pecans have 196. This allows you to eat a larger number of kernels for the same calorie count.

While some heat-sensitive nutrients like B vitamins can be slightly reduced during roasting, the overall nutritional profile of pistachios remains largely intact. Roasting primarily affects the moisture content, flavor, and texture, not the core nutrients or caloric value.