Pistachios
A fiber- and fat-containing nut that is easier to portion when measured rather than eaten from a large container.
Why it received this rating
Pistachios provide fat, fiber, and some protein in a compact serving. The yellow rating is mainly about portion density: an ounce is easy to measure, while repeated handfuls can turn a small snack into a much larger fat and calorie load.
Nutrition snapshot
Per serving: 1 oz shelled (28g, about 49 kernels)
The displayed USDA values are for unsalted pistachios. Salted versions add sodium, so check the package label for the product you are eating.
Source: USDA FoodData Central, FDC 170184, Nuts, pistachio nuts, raw. Values are scaled to 1 oz (28 g) shelled nuts and rounded for display. Source reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
One ounce, about 49 kernels, is the standard serving. Shelled pistachios are easy to overeat quickly since there is no shell to slow you down, so measuring into a small bowl rather than eating from the container helps keep the portion predictable.
Symptoms or considerations
A one-ounce serving combines fat and fiber, and larger portions may contribute to fullness or digestive discomfort for some people. Salted versions add sodium. In-shell pistachios also require a pause to open each shell, which can make the portion easier to see as you eat.
Common questions
Are in-shell pistachios easier to portion?
They can be, because opening shells naturally slows the pace of eating and makes the portion more visible. The effect is practical rather than guaranteed, so measuring an ounce is still the most reliable way to know the serving.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
Related foods
Helpful guides
Free grocery checklist
Building your GLP-1 grocery list? Get the free starter checklist.