Are Pistachios Keto?

Tree Nuts
Pistachios sticker illustration
KETO VERDICTMODERATE

Pistachios are moderate for keto at ≈16.6g net carbs per 100g—fine in small, measured portions. A 1 oz (28g) serving is ~4.5–5g net, so pre-portion to stay on track while enjoying their unique nutrients.

Pistachios are moderate for keto at ≈16.6g net carbs per 100g—fine in small, measured portions. A 1 oz (28g) serving is ~4.5–5g net, so pre-portion to stay on track while enjoying their unique nutrients.

  • Net carbs (100g)16.6g
  • Protein (100g)20.3g
  • Fat (100g)45.3g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
16.6g
Total Carbs
27.7g
Fiber
10.6g
Protein
20.3g
Fat
45.3g
Calories
560

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Good protein (~20g/100g) supports satiety and lean mass
  • Substantial fats (~45g/100g) align with keto macros
  • High fiber (~10.6g/100g) helps temper glycemic impact
  • Slightly less calorie-dense than many nuts = a bit more volume per gram
  • Rich in lutein and zeaxanthin for eye health
  • Shell-on slows eating and aids portion control (≈23 kernels ≈ 1 oz)

HEALTH BENEFITS

  • Provides lutein and zeaxanthin to support eye health
  • May support heart health via favorable fatty acids and polyphenols
  • High in vitamin B6 and potassium for metabolic and nerve function
  • Prebiotic fibers can nourish beneficial gut bacteria
  • Antioxidant compounds (tocopherols, polyphenols) aid cellular protection
  • Mineral support: magnesium, copper, and manganese

PREPARATION SUGGESTIONS

MEASURED SNACK PORTION

Weigh 1 oz (~23 nuts) for ~4.5–5g net carbs. Pair with string-cheese or greek-yogurt-full-fat.

PISTACHIO BUTTER

Blend roasted pistachios into a smooth butter; use 1 tbsp portions in keto desserts or sauces.

CRUSTED PROTEINS

Pulse into coarse crumbs with parmesan-cheese and garlic; crust chicken or fish and bake.

SALAD TOPPER

Sprinkle chopped pistachios over arugula with feta-cheese and olive-oil + lemon dressing.

KETO PESTO

Swap pistachios for pine nuts in pesto: blend with olive-oil, parmesan-cheese, and garlic.

SPICED ROASTED

Toss with olive-oil, smoked paprika, and cumin-seeds; roast briefly for a savory snack.

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