Fats · Af

Pistachio kernels (raw)

45.3% fat · 560 kcal

Per 100 g

560 kcal Energy

20.16 g Protein

27.17 g Carbs

45.32 g Fat

10.6 g Fibre

Gluten-free NUTS Year round · stored for winter GI 28

Let’s cook with it → Invent something with it

What it is for

They carry aroma. Most smell molecules dissolve in fat rather than water, which is why you bloom spices in oil. They also conduct heat, shorten gluten and soften texture.

Where it catches you out

Every fat has its own smoke point. Butter burns at 150 °C, extra virgin olive oil holds to 190 — choose the fat for the job, not the bottle.

The knack

The table describes unsalted raw kernels; shell weight and oil added during roasting are separate.

Storage and health

How to keep it, and who it suits.

Keeping it

Keep airtight in a cool, dry, dark cupboard for 3 months; refrigerate for 1 year.

Gluten-free

Plain raw pistachios are naturally gluten-free.

Allergen: NUTS

Glycaemic index

28 — glucose is taken as 100. Below 55 is low, 56–69 medium, 70 and above high. The number says nothing about portion: at the same index, twice the amount is twice the load.

This value comes from the source’s second table, whose measurements do not meet the ISO 26642 method. Treat it as an indication rather than a precise figure.

Row in the table: Pistachio nuts (28)

Atkinson et al., Am J Clin Nutr 2021