17 Fit Food calories Nuts and seeds
Pistachios calories and nutrition facts
Per 100 g: 560 kcal — 20.2 g protein, 45.3 g fat and 16.6 g carbs.
Sold mostly roasted and salted in half-open shells, pistachios take time to crack, which slows the pace of a bowl. Log the weight of the kernels, not the shells: 30 g of kernels is roughly 170 kcal. In Sicily the bright green Bronte pistachio goes into pesto, cannoli and gelato, and every kind is rich in copper and vitamin B6.
- Source of protein
- High in fibre
- Salt-free
- High in copper
- Protein 15%
- Fat 74%
- Carbs 12%
In everyday portions
- Typical serving · 30 g 168 kcal
- 100 kcal is 18 g this much of it gives 100 kcal
- 20 g of protein is 100 g this much to eat for 20 g of protein
- Energy density High 5.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 560 | 20.2 | 45.3 | 16.6 |
| Roasted and salted | 569 | 21.1 | 45.8 | 17.2 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 560 kcal 28%
- Protein 20.2 g 40%
- Fat 45.3 g 65%
- Carbs available, without fibre 16.6 g 6%
- Fibre 10.6 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 15%
- Fat 74%
- Carbs 12%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 26 µg 3%
- Vitamin D 0 µg 0%
- Vitamin E 2.9 mg 24%
- Vitamin K 13.2 µg 18%
- Vitamin C 5.6 mg 7%
- Vitamin B1 (thiamin) 0.87 mg 79%
- Vitamin B2 (riboflavin) 0.16 mg 11%
- Vitamin B3 (niacin) 1.3 mg 8%
- Vitamin B5 (pantothenic acid) 0.52 mg 9%
- Vitamin B6 1.7 mg 121%
- Folate (B9) 51 µg 26%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 1,025 mg 51%
- Calcium 105 mg 13%
- Phosphorus 490 mg 70%
- Magnesium 121 mg 32%
- Iron 3.9 mg 28%
- Zinc 2.2 mg 22%
- Copper 1.3 mg 130%
- Manganese 1.2 mg 60%
- Selenium 7 µg 13%
- Iodine 0 µg 0%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Salt-free
- High in copper
- High in vitamin B6
- High in vitamin B1
- High in phosphorus
- High in manganese
- High in potassium
- High in magnesium
- Source of iron
- Source of folate
- Source of vitamin E
- Source of zinc
- Source of vitamin K
Roasted and salted
Energy and macros
- Energy 569 kcal 28%
- Protein 21.1 g 42%
- Fat 45.8 g 65%
- Carbs available, without fibre 17.2 g 7%
- Fibre 10.3 g
- Salt 1.1 g 18%
Where the calories come from
- Protein 15%
- Fat 73%
- Carbs 12%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 13 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 2.2 mg 18%
- Vitamin K 13.2 µg 18%
- Vitamin C 3 mg 4%
- Vitamin B1 (thiamin) 0.695 mg 63%
- Vitamin B2 (riboflavin) 0.234 mg 17%
- Vitamin B3 (niacin) 1.4 mg 9%
- Vitamin B5 (pantothenic acid) 0.513 mg 9%
- Vitamin B6 1.1 mg 80%
- Folate (B9) 51 µg 26%
- Vitamin B12 0 µg 0%
- Choline 71.4 mg
Minerals
- Potassium 1,007 mg 50%
- Calcium 107 mg 13%
- Phosphorus 469 mg 67%
- Magnesium 109 mg 29%
- Iron 4 mg 29%
- Zinc 2.3 mg 23%
- Copper 1.3 mg 129%
- Manganese 1.2 mg 62%
- Selenium 10 µg 18%
- Iodine no data
- Sodium 428 mg 18%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- High in copper
- High in vitamin B6
- High in phosphorus
- High in vitamin B1
- High in manganese
- High in potassium
- Source of magnesium
- Source of iron
- Source of folate
- Source of zinc
- Source of selenium
- Source of vitamin E
- Source of vitamin K
- Source of vitamin B2
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 72% Fewer calories than 72% of nuts and seeds.
- 72% More fibre than 72% of nuts and seeds.
- 98% More vitamin B6 than 98% of nuts and seeds.
- 88% More vitamin B1 than 88% of nuts and seeds.
- 96% More potassium than 96% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Cashews 553 kcal
- Almonds 579 kcal
- Sesame seeds 573 kcal
- Sunflower seeds 584 kcal
- Peanut butter 588 kcal
- Peanuts 567 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170184.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.