Pistachios calories
per serving, not per 100 g
The short answer
One serving, weighed
65kcal 10 pistachios — taken as 12 g — has about 65 calories, with 2.8 g protein, 1.9 g carbohydrate and 5.1 g fat. Two come to 129 kcal, three to 194 kcal.
Per 100 g, pistachios carries 539 kcal and 23.4 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·10 pistachios entered at 12 g·REVIEWED JUL 2026
Serving assumed: 10 pistachios ≈ 12 g — shelled, unsalted — IFCT H018. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·10 pistachios entered at 12 g·REVIEWED JUL 2026
From a table row to one serving
- Read the per-100 g row for pistachios out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 539 kcal and 23.4 g protein per 100 g.
- Weigh what is actually served. This site enters 10 pistachios at 12 g (shelled, unsalted — IFCT H018). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 539 × 12 ÷ 100 = 65 kcal per serving. Nothing is rounded up, adjusted or smoothed — two servings are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per serving = per 100 g × serving grams ÷ 100 Pistachios = 539 kcal × 12 g ÷ 100 = 65 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Pistachios, entered by the portion
The kitchen ledger: one serving at 12 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 12 g | 65 kcal | 2.8 g | 1.9 g | 5.1 g | 1.3 g |
| 2 servings | 24 g | 129 kcal | 5.6 g | 3.8 g | 10.2 g | 2.5 g |
| 3 servings | 36 g | 194 kcal | 8.4 g | 5.7 g | 15.3 g | 3.8 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·10 pistachios entered at 12 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 10 pistachios (12 g) |
|---|---|---|
| Energy | 539 kcal | 65 kcal |
| Protein | 23.4 g | 2.8 g |
| Carbohydrate (available) | 15.8 g | 1.9 g |
| Fat | 42.5 g | 5.1 g |
| Dietary fibre | 10.6 g | 1.3 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 10 pistachios of pistachios
Minutes of activity for a 70 kg adult to spend 65 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where pistachios sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, pistachios ranks 2nd for protein (23.4 g per 100 g) and 6th for energy density (539 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 17% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is genuinely high at 10.6 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 10 pistachios?
About 65 kcal for 10 pistachios, taken as 12 g (shelled, unsalted — IFCT H018). Two come to roughly 129 kcal and three to 194 kcal. Per 100 g, pistachios carries 539 kcal.
How much protein is in pistachios?
23.4 g per 100 g, which works out to 2.8 g in 10 pistachios. That is 17% of the energy in this food, and ranks 2nd of 20 in the basics, nuts & fruit group on this site.
Is pistachios good for weight loss?
At 539 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume shelled, unsalted — ifct h018. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
Verified against the source table. Carbohydrate on this row was corrected in July 2026: it previously shipped a fibre-inclusive figure in a column labelled available.
Source row: IFCT 2017 H018, Pistachio nuts. The clearest by-difference row on the site. It shipped 28 g of carbohydrate on 10 g of fibre; IFCT H018 gives 15.82 g of available carbohydrate on 10.64 g of fibre, and 15.82 + 10.64 = 26.5 — the published figure was carbohydrate by difference, fibre included, printed in a column labelled available. Energy moves with it, from 570 to 540 kcal.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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