How Many Calories Are in Pistachios? Higher or Lower Than Almonds?

How Many Calories Are in Pistachios vs Almonds? The Quick Answer

One shelled pistachio kernel weighs about 0.57 gram and has roughly 3.2 calories. One almond kernel weighs about 1.2 grams and has about 7 calories. By the handful, though, the two nuts come out nearly equal: an ounce (28 grams) of pistachios, about 49 kernels, has 159 calories, and an ounce of almonds, about 23 kernels, has 164. Per 100 grams, pistachios have 562 calories and almonds 579, a difference of only 3 percent. The calorie count per nut is very different because an almond is more than twice the size of a pistachio kernel.

This per-nut difference is what matters when you count nuts instead of weighing them. Ten pistachios have 32 calories, but ten almonds have 70. If you grab a handful of 20 nuts, pistachios give you 64 calories and almonds 140. This guide compares pistachios and almonds per nut, per ounce, per handful and per 100 grams, looks at protein, fat, fiber, calcium and vitamin E, and explains which is better for weight loss, heart health and snacking. It includes three comparison tables and an FAQ.

One pistachio has about 3.2 calories and one almond about 7, but an ounce of each is almost equal

How Many Calories Are in Pistachios?

How Many Calories Are in Almonds?

Pistachios vs Almonds: Calories Compared

For the same 100 calories you get 31 pistachios or 14 almonds. Per weight they are close, but the pistachio gives you a larger number of pieces, which can feel more satisfying and slow your eating.

Pistachios vs Almonds: Nutrition Compared

Pistachios in the shell slow down eating, and the pile of empty shells is a visual cue of how much you have eaten

Which Has More Calories: Pistachios or Almonds?

Almonds have slightly more calories per ounce and per 100 grams, 164 versus 159 and 579 versus 562, but the gap is only 3 percent. For counting nuts, almonds have more than double the calories per piece. In practice, if you eat a handful of 20 nuts, you take in 64 calories from pistachios or 139 from almonds. If you eat by weight, they are equal. This is why people who count nuts instead of weighing them can underestimate almond calories, or overestimate pistachio calories.

What Do Per-Nut Calorie Counts Mean in Practice?

Many people eat nuts by the handful or from a bag while doing something else. Knowing calories per nut lets you use counts for quick estimates: 10 almonds equals 70 calories, 10 pistachios 32. If your goal is a 100 calorie snack, that is 14 almonds or 31 pistachios. For a 200 calorie snack, 28 almonds or 62 pistachios. Because almonds are larger, a pistachio snack looks bigger on the plate, which helps with satisfaction.

Almonds are larger than pistachios, so each nut carries more than twice the calories

Are Pistachios or Almonds Healthier?

Both are among the healthiest snacks. Almonds lead in vitamin E, calcium, magnesium and fiber, while pistachios lead in potassium, vitamin B6 and lutein, and have more protein per calorie. Both lower LDL cholesterol and support heart health. Pistachios have a lower glycemic effect and may help blood pressure; almonds may help blood sugar and cholesterol. If you eat both, you cover a wide range of nutrients.

Which Is Better for Weight Loss?

Both can be part of a weight-loss diet. Studies show that regular nut eaters tend to weigh less, as nuts are filling and not all their calories are absorbed; about 15 to 20 percent of almond fat is not digested. Pistachios in the shell may help you eat less because of the shells. Almonds have more fiber, which helps fullness. The best choice is the one you will eat in measured amounts. Keep to 28 grams, either type, as a snack.

Do Roasted, Salted and Flavored Nuts Change the Calories?

Dry roasting changes little, adding about 2 to 5 calories per ounce due to water loss. Oil roasting adds around 5 to 10 calories per ounce. Salting adds sodium, 120 to 190 milligrams per ounce, but not calories. Honey-roasted, chocolate-coated and candied nuts add 20 to 60 calories per ounce from sugar. Flavored almonds, such as smoked or cocoa dusted, add 10 to 20. Always check the label for sugar and oil.

How Many Pistachios or Almonds Should You Eat Per Day?

Dietary guidelines suggest about 1.5 ounces (42 grams) of nuts daily for heart health, or 1 ounce as a snack. That equals 49 pistachios or 23 almonds as a snack. Children aged 4 to 8 can have half an ounce, if they are old enough to chew nuts safely. If you have high calorie needs, up to 2 ounces is possible.

How Do In-Shell Pistachios Compare With Shelled Almonds in Calorie Counting?

Pistachios are often sold in the shell, where the shell is around 47 percent of the weight. If you weigh 28 grams of in-shell pistachios, you only have about 15 grams of kernels, or 84 calories. Almonds are usually sold shelled, so 28 grams of almonds are 164 calories. Comparing a bowl of in-shell pistachios with a bowl of almonds by weight alone would suggest pistachios have half the calories. This is true in practice: people who eat in-shell pistachios take in fewer calories because of the shells, the effort and the visual cue.

Which Nut Is Better for Heart Health?

Both pistachios and almonds have strong evidence for lowering LDL cholesterol. A meta-analysis of nut trials found that eating about 2 ounces of nuts a day lowered LDL by around 5 percent, with almonds and pistachios among the most effective. Almonds supply vitamin E and magnesium, which help the vascular system. Pistachios provide plant sterols, potassium and arginine, which may support blood pressure. Neither replaces medication, but both are recommended in the Mediterranean diet.

How Do Almonds and Pistachios Compare in Cooking and Baking?

Almonds are versatile: sliced, slivered, ground into flour or milk, and made into marzipan. Pistachios give color and a distinct flavor to desserts, ice cream, baklava and savory dishes like rice and sausages. In terms of calories, one tablespoon of chopped nuts adds 45 to 50 calories either way. Almond flour has 640 calories per 100 grams, 163 per quarter cup (28 g), and replaces wheat flour in low-carb baking.

What Are the Allergy and Safety Considerations?

Both are tree nuts and common allergens, and people with a tree nut allergy generally need to avoid both. Raw almonds, in some countries, are pasteurized because of past salmonella contamination. Bitter almonds contain amygdalin, which can release cyanide, and must not be eaten raw; sweet almonds sold in shops are safe. Pistachios may carry aflatoxin if stored damp. Store nuts in cool, dry containers and avoid any that taste bitter or musty.

Do Nuts Really Make You Gain Weight?

Despite their calorie density, studies show that regular nut eating is not linked with weight gain, and may be linked with slight weight loss. There are several reasons: nuts are filling, some of their fat is not absorbed because of the cell structure, and they replace less healthy snacks. In one trial, adults who ate 1.5 ounces of almonds daily for 12 weeks did not gain weight. The key is to include the nuts' calories in your daily total and not add them on top.

What Does a Swap to Nuts From Other Snacks Look Like in Calories?

Replacing a 28 gram portion of potato chips (152 calories) with the same weight of almonds (164) does not save calories, but it adds protein, fiber and vitamin E, while cutting refined carbohydrates and sodium. Replacing a chocolate bar (240) with an ounce of pistachios saves 81. Replacing a sweet biscuit pair (150) with 20 pistachios (64) saves 86 calories.

How Should You Store Pistachios and Almonds?

Both keep well in an airtight container in a cool, dry, dark place for several months. Almonds last 6 to 12 months in the pantry and up to two years in the freezer. Shelled pistachios keep for about 3 months at room temperature and up to a year in the fridge, while in-shell pistachios last longer. Roasted nuts spoil faster than raw. Smell the nuts before eating; a paint-like or stale smell indicates rancidity.

How Do Pistachios and Almonds Affect Blood Sugar and Diabetes?

Both nuts have low glycemic indexes, about 15 for pistachios and 15 to 25 for almonds. Adding an ounce of nuts to a meal with carbohydrates can reduce the post-meal blood sugar rise by 20 to 30 percent in some studies. Almonds have been studied in people with type 2 diabetes, with improvements in fasting glucose and HbA1c. Pistachios reduced post-meal glucose when eaten with bread. For people with diabetes, a daily ounce of either is considered safe, as part of the calorie plan.

Are Pistachios and Almonds Good for Skin, Hair and Eyes?

Almonds are among the best food sources of vitamin E, an antioxidant that helps protect skin cells from oxidative damage; one ounce provides about 7.3 milligrams, or nearly half the daily need. Pistachios contain lutein and zeaxanthin, carotenoids found in the retina that support eye health. Both supply zinc and healthy fats that are components of skin and hair. Eating nuts will not replace medical care for skin or eye conditions, but they are a helpful part of a balanced diet.

What Do Pistachios and Almonds Cost per 100 Calories?

Price per calorie varies by country and season, but almonds are generally cheaper than pistachios, especially shelled kernels. In-shell pistachios are cheaper per kilogram, but you pay for the shell. When you compare price per 100 calories of edible nuts, the difference is often 20 to 50 percent. Buying in bulk, choosing raw unsalted nuts and storing them properly stretches the budget. The nutrition differences are not large enough to justify spending much more for either.

How Can You Build a Balanced Nut Snack?

Combine pistachios and almonds in a mix: 15 pistachios (48 calories) plus 8 almonds (56 calories) total about 104 calories. Add dried fruit such as 2 apricot halves (16 calories) for sweetness, or a few dark chocolate chips. Divide the mix into small containers in advance so you do not eat from a large bag, and keep one container at your desk and one in your bag for the afternoon. Eating slowly, and pairing the mix with a piece of fruit or a cup of tea, makes the snack feel larger and helps you stop at one portion.

What Is the Bottom Line on Pistachios vs Almonds?

Pick pistachios if you like a slow, satisfying snack with many small pieces, or if you want more potassium and protein for the calories. Pick almonds if you want more vitamin E, calcium and fiber, or a versatile nut for baking and milk. Do not count nuts by number without knowing the per-nut figure: 10 almonds equal 22 pistachios in calories. Weigh a serving of 28 grams once, and remember how it looks in your bowl.

Final Comparison at a Glance

Key Takeaways: Pistachios vs Almonds Calories

One pistachio has about 3.2 calories and one almond about 7, but an ounce of each is nearly equal at 159 and 164. Per 100 grams, pistachios have 562 and almonds 579. Count by weight, not by number, and choose either for a healthy daily handful.