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How Many Pistachios Make 100 Calories?

author image Ellen Swanson Topness
Ellen Topness has been a counselor in the mental health field for more than 25 years. She has a Master of Arts in counseling. Throughout her career, Topness has enjoyed writing articles, poems and vignettes for pleasure. She also released a new ebook, "A Natural Disaster: Learning to Survive Myself."
How Many Pistachios Make 100 Calories?
A small dish of pistachios on a wooden table. Photo Credit: Baiba Opule/iStock/Getty Images

Snacking can be part of a healthy diet. Choose snacks that are 100 calories or less, contain protein and fiber, and have little fat or added sugar. Pistachios fit this profile if you limit your intake to 100 calories.

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Calories, Fiber and Protein

According to the U.S. Department of Agriculture, one raw, dry-roasted or salted, dry-roasted pistachio kernel contains 4 calories. This means you would need to consume 25 nuts, which is approximately 1/2 ounce, to take in 100 calories. A snack of 1/2 ounce of pistachios would also provide you with 1.5 grams of fiber, about 6 percent of the recommended daily value. This snack-sized portion of nuts contains 3.5 grams of protein, about 6 percent and 7 percent of recommended daily value for men and women, respectively.

Healthy Fat

Pistachios may not be low in fat, but they are low in the type of fat that should be avoided: saturated fat. Their fat content is 90 percent unsaturated fat. According to the American Diabetes Association, saturated fat in diets has been linked to obesity, insulin resistance, heart disease and stroke, while unsaturated fats may provide protective benefits such as decreasing the risk for cardiovascular disease and type-2 diabetes.

Other Nutritional Benefits

Pistachios are excellent sources of many essential vitamins and minerals. Essential nutrients must be obtained or supplemented through diet. These nuts provide copper, manganese and vitamin B-6. They also contain thiamine, phosphorus and magnesium. In addition, a 100-calorie serving of pistachios contains as much potassium as half an orange.

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