How Many Calories Are in Fandoghi Pistachios? Higher or Lower Than Pecans?

How Many Calories Are in Fandoghi Pistachios vs Pecans? The Quick Answer

An ounce (28 grams) of shelled Fandoghi pistachios, about 49 kernels, has roughly 159 calories. An ounce of pecans, about 19 halves, has around 196 calories. Per 100 grams, pistachios have 562 calories and pecans 691, so pecans are about 23 percent higher in calories by weight. Pistachios also have more protein (20 grams per 100 grams versus 9), more potassium and slightly less fat (45 grams versus 72). A single pistachio kernel has about 3.2 calories, while a pecan half has about 10, so a handful of pistachios gives you far more nuts for the same calories.

Fandoghi, meaning hazelnut-like in Persian, is the short, round pistachio variety grown mainly around Rafsanjan and Kerman in Iran, favored for its sweet taste, thick kernel and high yield. It is sold shelled or in the shell, roasted and salted, or raw. Calories are close to those of other pistachio varieties, but shell weight changes how you count them. Pecans are a buttery tree nut from North America used in pies and desserts. This guide compares Fandoghi pistachios and pecans per nut, per ounce, per handful and per 100 grams, looks at protein, fat, fiber and minerals, and explains which suits weight loss, heart health and snacking. It includes three comparison tables and an FAQ.

An ounce of Fandoghi pistachios has about 159 calories and an ounce of pecans about 196

How Many Calories Are in Fandoghi Pistachios?

How Many Calories Are in Pecans?

Fandoghi Pistachio vs Pecans: Calories Compared

For 100 calories you get about 31 pistachio kernels or just 14 pecan halves. That is more than twice as many pieces, which makes pistachios more satisfying when eating by the handful.

Fandoghi Pistachio vs Pecans: Nutrition Compared

Pistachios in the shell slow down eating, and the pile of shells shows how much you have eaten

Which Has More Calories: Fandoghi Pistachios or Pecans?

Pecans have more calories, about 23 percent more per 100 grams and 23 percent more per ounce, because they have more fat, and fat has 9 calories per gram versus 4 for protein and carbohydrate. Pecans are one of the most calorie-dense nuts, close to macadamias at 718. Pistachios are among the lowest-calorie nuts, together with cashews and almonds. If you prefer to eat nuts by the handful, pistachios give a bigger physical portion for the same calories.

How Do In-Shell and Shelled Fandoghi Pistachios Differ in Calories?

The calorie count of 562 per 100 grams applies to the edible kernel only. In-shell pistachios weigh about twice as much because of the shell, which is about 47 percent of their weight. So 100 grams of in-shell pistachios contains about 53 grams of kernels and 298 calories. A one-ounce serving in the shell (28 grams) provides about 15 grams of kernels and 84 calories, about 25 shelled kernels. Fandoghi pistachios have a thick, closed or slightly open shell, so people eat more slowly than with shelled nuts, which can help with portion control.

Pecan halves are rich and buttery, with almost twice the fat of pistachios

Are Fandoghi Pistachios or Pecans Healthier?

Both are nutritious and associated with heart health when eaten in moderation. Pistachios stand out for protein, potassium, vitamin B6, and lutein, an antioxidant for eye health. They are also linked to lower blood pressure and better blood sugar in some studies. Pecans contain more manganese, healthy monounsaturated fat, and polyphenol antioxidants, and may lower LDL cholesterol. Because pistachios have fewer calories per nut and more protein, they are the better choice for weight control, but pecans are a good source of unsaturated fat in small amounts.

Which Is Better for Weight Loss?

Pistachios are generally the better choice for weight loss. They have fewer calories, more protein and fiber, and the shell slows eating. Studies suggest that pistachios in the shell reduce calorie intake because of the visual cue of the empty shells. A serving of 49 kernels gives 159 calories and 5.7 grams of protein, while pecans give 196 calories and 2.6 grams of protein. Keep servings to one ounce, either type, and count nuts as part of your daily fat allowance.

How Do Fandoghi Pistachios Differ From Other Pistachio Varieties?

Iran grows several pistachio varieties: Fandoghi (round), Akbari (long and large), Ahmad Aghaei (long and slender), and Kalleh Ghouchi (large, round-oval). Calories per 100 grams are very similar, 560 to 570, since composition is alike, but the number of kernels per ounce differs. Fandoghi are plump and round with a sweeter and softer taste, and a thick kernel that suits desserts and snacks.

How Should You Eat Fandoghi Pistachios and Pecans?

Pistachios are best raw or lightly roasted, unsalted if you watch sodium. They can be added to yogurt, rice, desserts and salads. Pecans are often used in baking, such as pecan pie, or sprinkled on oatmeal and salads. Toasting both for 5 to 8 minutes at 160 degrees Celsius enhances flavor without adding calories. Salted and flavored nuts add sodium and sometimes sugar or oil, so check the label.

How Many Calories Are in a Handful of Each Nut?

A handful is an unreliable unit, because it depends on hand size and how the nuts stack. Most women's handfuls of shelled pistachios weigh about 25 to 30 grams, and men's 35 to 40 grams. Pecan halves are bulkier and pile up loosely, so a handful weighs 20 to 25 grams. Weigh a handful once on a kitchen scale to learn your own number and avoid underestimating, which is a common mistake with calorie-dense nuts.

How Many Calories Are in Nuts Used in Cooking and Desserts?

Nuts are an ingredient in many Persian and Western dishes. Chopped pistachios on rice, in sweets such as baklava and in ice cream give color and crunch. Pecans appear in pies, cookies and sweet potato dishes. A tablespoon of chopped pistachios (8 grams) adds 45 calories, and a tablespoon of chopped pecans (7 grams) adds 48. The dish itself is usually the bigger factor: a slice of pecan pie has about 500 calories, while a spoon of pistachios over yogurt adds only 45.

What Are the Heart Health Benefits of Each Nut?

Both nuts are linked to lower LDL cholesterol thanks to unsaturated fats, fiber and plant sterols. Pistachios have the highest plant sterol content of any nut, and also supply arginine, which supports blood vessel function. Pecans are rich in gamma-tocopherol, a form of vitamin E, and polyphenols. Studies of a daily ounce of nuts, including pistachios and pecans, show reductions in LDL cholesterol of 3 to 7 percent. The U.S. FDA allows a qualified health claim that eating 1.5 ounces of most nuts daily may reduce heart disease risk.

How Do Pistachios and Pecans Affect Blood Sugar?

Both are low-glycemic foods with a glycemic index of 15 for pistachios and about 10 for pecans, thanks to their fat, protein and fiber. A one-ounce serving has 8 grams of carbohydrate in pistachios and 4 grams in pecans, with 3 grams of fiber in pistachios and 2.7 in pecans. Adding nuts to a carbohydrate meal can reduce the post-meal blood sugar rise. People with diabetes can include either in small portions, remembering the calories.

Which Is Better for a Keto or Low-Carb Diet?

Pecans have fewer net carbohydrates, about 1.2 grams per ounce, so they fit a ketogenic diet well, and their high fat provides energy. Pistachios have about 4.7 grams net carbs per ounce, which can add up but still work in moderation. If protein is a priority, pistachios deliver more. For a low-carb snack, 10 pecan halves (69 calories, 0.4 grams net carbs) are hard to beat.

What Allergies and Safety Points Should You Know?

Tree nut allergy is one of the more common food allergies, and people allergic to one tree nut often react to others. Pistachios are related to cashews, both in the cashew family, so cross-reactions are frequent. Pecans are related to walnuts. Anyone with a known nut allergy should avoid both. Store nuts in a cool, dry place, as the fat can turn rancid, and discard those that smell like paint or taste bitter. Moldy nuts may carry aflatoxin, so buy from trusted sources.

How Should You Store Fandoghi Pistachios and Pecans?

In-shell Fandoghi pistachios keep well for six months at room temperature in a sealed container, and up to a year in the refrigerator. Shelled pistachios last three months at room temperature and longer in the freezer. Pecans, with their higher fat content, go rancid faster; shelled pecans should be refrigerated or frozen. Keep both away from strong smells, as nuts absorb odors.

How Do Pistachios and Pecans Compare With Other Nuts?

Among popular nuts, pecans and macadamias are the highest in calories, while pistachios and cashews are among the lowest. This ranking helps if you eat a variety. Per ounce, the difference between the lowest and highest is about 60 calories, which is small for one serving but adds up if you eat large amounts.

How Do Fandoghi Pistachios Taste and Where Are They Used in Iranian Food?

Fandoghi pistachios have a sweet, slightly buttery taste and a thick, plump kernel. They are common in Iranian sweets such as nan-e nokhodchi and sohan, in ice cream and bastani sonnati (saffron ice cream), and as a garnish for sholeh zard, shirini polo and fesenjan variants. They are also eaten roasted at gatherings and during Nowruz. Their size and color make them popular for decoration, while pecans are not part of traditional Persian cooking.

What Is the Difference in Price and Availability?

Pistachios from Iran are widely available in markets across the Middle East and Asia, and prices vary by grade, size and season. Pecans are grown mainly in the United States and Mexico, and are usually more expensive per kilogram outside North America. Calorie value for money is similar, but pistachios deliver more protein per dollar. When buying, check the harvest date, look for kernels that are evenly green, and avoid nuts with dark spots or a stale smell.

Final Comparison at a Glance

What Is the Bottom Line on Portions?

One ounce a day, about 49 pistachio kernels or 19 pecan halves, is a good portion for most adults. If you are watching weight, weigh nuts once and use a small bowl. Eating pistachios in the shell can slow you down. Both are healthy, and rotating them gives variety of nutrients.

Key Takeaways: Fandoghi Pistachios vs Pecans Calories

An ounce of shelled Fandoghi pistachios has about 159 calories and an ounce of pecans about 196. Per 100 grams, pistachios have 562 calories and pecans 691. Pistachios give more nuts, more protein and fewer calories, making them the better pick for weight control.