Ingredients and uses
Pistachios: nutrition and recipes
Pistachios are one of the finest nuts for hospitality and desserts. You can buy them roasted and salted in the shell, shelled and raw, or ground. This page covers their nutrition values from an official source, how to use them, and two easy recipes.
Pistachio nutrition facts
Values per 100 g, from the U.S. Department of Agriculture database (USDA FoodData Central).
| Nutrient | Raw | Dry roasted, no salt |
|---|---|---|
| Energy | 560 kcal | 572 kcal |
| Protein | 20.2 g | 21 g |
| Fat | 45.3 g | 45.8 g |
| Carbohydrates | 27.2 g | 28.3 g |
| Fiber | 10.6 g | 10.3 g |
| Calcium | 105 mg | 107 mg |
| Iron | 3.9 mg | 4 mg |
| Magnesium | 121 mg | 109 mg |
| Potassium | 1020 mg | 1010 mg |
| Zinc | 2.2 mg | 2.3 mg |
| Sodium | 1 mg | 6 mg |
Health note
According to the UK National Health Service (NHS), tree nuts such as cashews, pistachios, almonds and walnuts are among the most common food allergens. If you are allergic to any nut, talk to your doctor before eating them.
How to use pistachios
- For guests: roasted in the shell, served with coffee.
- In desserts: ground over kunafa, baklava and muhallabia, or in maamoul filling.
- In cooking: shelled, on top of rice and meat dishes.
Easy pistachio recipes
Pistachio muhallabia
Ingredients: 4 cups milk, ½ cup sugar, ½ cup corn starch, 1 teaspoon rose water, ¼ cup ground pistachios.
- Dissolve the starch in 1 cup of cold milk.
- Heat the rest of the milk with the sugar, then add the starch mix, stirring all the time until it thickens.
- Add the rose water and pour into cups.
- Chill in the fridge and sprinkle with pistachios.
Home-roasted pistachios
Ingredients: 2 cups raw in-shell pistachios, salt (optional).
- Preheat the oven to 160°C.
- Spread the pistachios on a tray in one layer.
- Roast for 8 to 10 minutes and let them cool before serving.
Storage
- Keep in an airtight container in a cool, dry place away from sunlight.
- For longer storage, the fridge keeps the flavour fresher.
Sources
- USDA FoodData Central — Nuts, pistachio nuts, raw (FDC 170184)
- USDA FoodData Central — Nuts, pistachio nuts, dry roasted, without salt added (FDC 170185)
- NHS — Food allergy
This information is for general knowledge and does not replace advice from a doctor or dietitian.