Nutrients in 500 calories of Pistachio Nuts

Raw Pistachio Nuts (Pistacia vera).

Weight per 500 Calories

Pistachio Nuts

89.3g

Raw Pistachio Nuts has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

68%

18%

500 kcal ▼

Macro Nutrients

Pistachio Nuts

Energy500 kcal

17.2%

Raw Pistachio Nuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat40.5 g

41.7%

Raw Pistachio Nuts have 40.464285714286 g of Fat per 500 calories, which is 41.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5.27 g

16.5%

Raw Pistachio Nuts have 5.2741071428571 g of Saturated Fat per 500 calories, which is 16.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16%

Raw Pistachio Nuts have 0.25803571428571 g of Omega 3 per 500 calories, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 612.6 g

74%

Raw Pistachio Nuts have 12.58125 g of Omega 6 per 500 calories, which is 74% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pistachio Nuts have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.3 g

18.7%

Raw Pistachio Nuts have 24.258928571429 g of Carbohydrate per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.84 g

9.43%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Pistachio Nuts have 6.8392857142857 g of Sugars per 500 calories, which is 9.43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.21 g

0.3%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Pistachio Nuts have 0.21428571428571 g of Fructose per 500 calories, which is 0.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.29 g

Raw Pistachio Nuts have 0.28571428571429 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose6.13 g

Raw Pistachio Nuts have 6.1339285714286 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.46 g

25%

Raw Pistachio Nuts have 9.4642857142857 g of Fiber per 500 calories, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Raw Pistachio Nuts have 18 g of Protein per 500 calories, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pistachio Nuts

Vitamin A23.2 μg

2.58%

RAE, retinol activity equivalents

Raw Pistachio Nuts have 23.214285714286 μg of Vitamin A per 500 calories, which is 2.58% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.78 mg

64.7%

Thiamine

Raw Pistachio Nuts have 0.77678571428571 mg of Vitamin B1 per 500 calories, which is 64.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Raw Pistachio Nuts have 0.14285714285714 mg of Vitamin B2 per 500 calories, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.16 mg

7.25%

Niacin, nicotinic acid, niacinamide

Raw Pistachio Nuts have 1.1607142857143 mg of Vitamin B3 per 500 calories, which is 7.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.46 mg

9.3%

Pantothenic acid

Raw Pistachio Nuts have 0.46428571428571 mg of Vitamin B5 per 500 calories, which is 9.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.5 mg

117%

Pyridoxine

Raw Pistachio Nuts have 1.5178571428571 mg of Vitamin B6 per 500 calories, which is 117% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945.5 μg

11.4%

Folates and Folic Acid

Raw Pistachio Nuts have 45.535714285714 μg of Vitamin B9 per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pistachio Nuts have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5 mg

5.56%

Ascorbic acid

Raw Pistachio Nuts have 5 mg of Vitamin C per 500 calories, which is 5.56% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pistachio Nuts have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.55 mg

17%

Tocopherols and Tocotrienols

Raw Pistachio Nuts have 2.5535714285714 mg of Vitamin E per 500 calories, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Pistachio Nuts

Calcium94 mg

9.38%

Raw Pistachio Nuts have 93.75 mg of Calcium per 500 calories, which is 9.38% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.16 mg

129%

Raw Pistachio Nuts have 1.1607142857143 mg of Copper per 500 calories, which is 129% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride3.04 μg

0.076%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Pistachio Nuts have 3.0357142857143 μg of Fluoride per 500 calories, which is 0.076% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron3.5 mg

43.8%

Raw Pistachio Nuts have 3.5 mg of Iron per 500 calories, which is 43.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium108 mg

25.7%

Raw Pistachio Nuts have 108.03571428571 mg of Magnesium per 500 calories, which is 25.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.07 mg

46.6%

Raw Pistachio Nuts have 1.0714285714286 mg of Manganese per 500 calories, which is 46.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus438 mg

62.5%

Raw Pistachio Nuts have 437.5 mg of Phosphorus per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium915 mg

27%

Raw Pistachio Nuts have 915.17857142857 mg of Potassium per 500 calories, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.25 μg

11.4%

Raw Pistachio Nuts have 6.25 μg of Selenium per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.89 mg

0.06%

Raw Pistachio Nuts have 0.89285714285714 mg of Sodium per 500 calories, which is 0.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.96 mg

18%

Raw Pistachio Nuts have 1.9642857142857 mg of Zinc per 500 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.9 g

0.11%

Raw Pistachio Nuts have 3.9017857142857 g of Water per 500 calories, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Pistachio Nuts:

500 calories of Pistachio Nuts has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
This nut has some Vitamin A and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Pistachio Nuts:

500 calories of Pistachio Nuts has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium, Selenium and Zinc.
It has no Fluoride and Sodium.

Macronutrients in 500 calories of Raw Pistachio Nuts:

500 calories of Pistachio Nuts is an excellent source of Fat, Omega 6, Fiber and Protein.
It has a good amount of Saturated Fat, Omega 3, Carbohydrate and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Raw Pistachio Nuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Pistachio Nuts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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