Are Pistachios Keto-Friendly?

Are Pistachios Keto-Friendly?

Pistachios make for a convenient snack. They're tasty, nutritious, and fun to crack open. But as someone in the keto diet, you may question if pistachios are good for the ketogenic diet. 

Peanuts are generally low in carb. Take note, though, that not all peanuts are the same. Some have a higher carb content than the others. 

It's important to determine if the food you want to eat is keto-friendly or not. Otherwise, you might find yourself indulging in something that could ruin your keto lifestyle. The same is true with pistachios. 

So, are pistachios keto-friendly?

Nutritional Content of Pistachios 

The US Department of Agriculture gives us clear information about the nutritional profile of pistachios. 

According to their latest data, an ounce of pistachio nuts (about 49 kernels, 30 grams) carries 159 calories, 13 grams of fat (3.9 grams of polyunsaturated fats and 7 grams of monounsaturated fats), 8 grams of carbs (2.9 grams of dietary fiber), and 6 grams of protein. 

The roasted pistachio nuts of the same serving amount are loaded with almost the same proximates.

If you consume a cup of pistachios (about 123 grams), you'll be stuffing your body with 691 calories, 59 grams of total fat (17 grams of polyunsaturated fats and 29 grams of monounsaturated fats), 34 grams of total carbs (13 grams of which are dietary fiber), and 25 grams of protein. 

The roasted variant of the same serving size contains 698 calories, 55 grams of fat, 36 grams of carbs, and 26 grams of protein. 

Are Pistachios Keto-Friendly?


Some peanuts are not keto-friendly. Unfortunately, pistachios are among the list of the peanuts that aren't keto-approved and, therefore, should be avoided. 

True, pistachios are tasty and nutritious. No question about that. But keto-wise, they have a high amount of carbohydrates -- something that you want to avoid in the keto diet. 

It might surprise you, but a cup of pistachios, which is about 123 grams, contains more carbs than a potato weighing 170 grams. 

A 100-gram potato yields 14.8 of net carbs, while pistachios of the same serving carry 19 grams of net carbs! 

Ideal Portion for Eating Pistachios

If you're a pistachio lover that's on the keto diet, then knowing that your beloved peanut is not keto-approved must have saddened you. But there's really no reason to worry. 

You don't have to avoid pistachios your entire life. The truth is that you can still nibble pistachios, but you need to cut your portion. 

A kernel of pistachio contains 0.1 grams of net carbs. Let's say you limit yourself to consume only 20 grams of net carbs a day. 

Ten to thirty kernels of pistachios should be enough to suffice your cravings for this tasty peanut. 

You don't want to eat more than 50 kernels of pistachios in a day as that could eat up 50% of your carb limit. 

Take note, too, that how your pistachios are prepared is a factor that you need to consider. 

Candied pistachios may contain higher carb content than the natural variant. Desserts that are made of or incorporated with pistachios may also have a higher carb content that you must avoid. 

Pistachio Alternatives

Pistachios offer a lot of benefits for the body, but since they are not keto-approved, you should opt for other peanut variants that provide the same benefits but with a lower carb content. 

Macadamia nuts are a great substitute for pistachios. They contain only 2 grams of net carbs per ounce. 

Several studies tell us that macadamia nuts can improve cholesterol levels. 

Another option would be hazelnuts. They yield only 3 grams of net carbs per ounce. Not bad if compared to the blasting 5 grams of net carbs that pistachios carry per ounce.

Final Takeaway

Pistachios aren't keto-friendly, but that doesn't necessarily you can't enjoy them ever again.

As long as you eat a minimal amount of pistachios, there's no need to worry that you might mess up your keto diet. 

Fortunately, there are other alternatives that you can opt for instead, so you can still keep your mouth busy without having to consume too many carbs.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.