How many calories are in pistachios?

Pistachios contain 581-582 kcal per 100g, which is broadly similar to other nuts. A 30g handful (about 49 kernels) provides approximately 174 kcal. Buying in-shell pistachios is a proven strategy for eating less — studies show people consume around 40% fewer calories when they have to shell each nut, simply because it slows the eating process and makes the portion feel larger.

Are pistachios good for weight loss?

Despite being calorie-dense (581 kcal/100g), pistachios have several properties that support weight management. They are high in protein (24.9g/100g — one of the highest among nuts), very high in fibre (11.6g/100g), and have the lowest calorie count per nut of the common nuts. The in-shell format further aids portion control. Their very low GI of around 15 means they do not trigger the insulin spikes associated with fat storage. Multiple studies link regular nut consumption to lower body weight over time, likely because of the strong satiety effect.

What is the difference between salted and unsalted pistachios?

Nutritionally, Tesco's salted and unsalted pistachios are almost identical — same calories (581-582 kcal), same protein (24.9g), same fat (46.4g), same fibre (11.6g) per 100g. The only meaningful difference is salt: roasted and salted contain 1.00g salt per 100g, while plain contain less than 0.01g. Both are whole foods — plain is NOVA 1, salted is NOVA 3 due to the added salt. If you have no blood pressure concerns, the salted version is perfectly reasonable. If you are watching sodium, go plain.

Glucose: Very LowNOVA 1

Nutritional Information for Pistachios

Q: What is the glycemic index of pistachios?

Pistachios has a glycemic index of 15, which is classified as Low GI. Pistachios have a GI of approximately 15, among the lowest of any common food. With only 10.2g of carbohydrate per 100g and very high fat (46.4g) and fibre (11.6g) content, carbohydrate absorption is extremely slow. Research has shown that eating pistachios alongside higher-GI foods can actually reduce the overall glycaemic response of a meal. In a 30g serving, you consume just 3.1g of carbs.

Pistachios are one of the highest-protein nuts at 24.9g per 100g, with excellent fibre (11.6g) and a very low GI of around 15. At 581-582 kcal per 100g they are calorie-dense, but the in-shell format naturally slows eating speed and reduces portion size. Tesco sells both plain and roasted/salted varieties — plain pistachios are NOVA 1, while roasted and salted are NOVA 3 with just two ingredients (pistachio nuts and salt).

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	581 kcal / 2406 kJ	174 kcal
Protein	24.9g	7.5g
Carbohydrates	10.2g	3.1g
of which sugars	7.2g	—
Fat	46.4g	13.9g
of which saturated	5.9g	—
Fibre	11.6g	—
Salt	0.01g	—

Serving size: 1 small handful (~30g, about 49 kernels) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Pistachios have a GI of approximately 15, among the lowest of any common food. With only 10.2g of carbohydrate per 100g and very high fat (46.4g) and fibre (11.6g) content, carbohydrate absorption is extremely slow. Research has shown that eating pistachios alongside higher-GI foods can actually reduce the overall glycaemic response of a meal. In a 30g serving, you consume just 3.1g of carbs.

Processing level

NOVA 1 (unprocessed)

Plain pistachio nuts (Tesco Pistachios 200g, Tesco Whole Foods Pistachio Nuts, Tesco Wholefood Pistachio Nuts In Shell) are a single-ingredient whole food — NOVA 1. Roasted and salted pistachios (Tesco Roasted & Salted Pistachios) contain just pistachio nuts and salt, making them NOVA 3 (processed). No Tesco pistachio product examined contained ultra-processed additives.

Pistachios at Tesco

Source: Tesco product page, October 2025

Tesco Pistachios 200g

£2.60*NOVA 1 (unprocessed)

Tesco Wholefood Pistachio Nuts In Shell 250G

£3.60*NOVA 1 (unprocessed)

Tesco Roasted & Salted Pistachios 150G

1 UPF marker

£2.40*NOVA 3 (processed)

Tesco Roasted Pistachios Without Shells - Salted 100g

1 UPF marker

£3.00*NOVA 3 (processed)

Tesco Snacking Roasted Pistachio 50G

£1.15*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Pistachios are one of the cleanest nut options at Tesco. Even the roasted and salted varieties contain only 2 ingredients (pistachios, salt). No Tesco pistachio product examined was ultra-processed. The main watch-out is salt intake — roasted/salted pistachios contain 1.00g salt per 100g versus virtually zero for plain. For best value, Tesco Pistachios 200g at £2.60 (£13.00/kg) is cheapest. In-shell pistachios are a good strategy for portion control — the shell-cracking process slows consumption by roughly 40% compared to shelled nuts.

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