Peanuts vs Pistachio: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Pistachio is generally healthier
Pistachio comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (560 vs 567), more fiber (10.6g vs 9g), less sodium (1mg vs 18mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pistachio
560 kcal
More Protein
Peanuts
26g
More Fiber
Pistachio
10.6g
Less Sugar
Peanuts
4.7g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanuts
Pistachio
Diet Compatibility
Peanuts
Pistachio
When to Choose Peanuts
- ✓Higher in protein (26g vs 20g)
- ✓Lower in carbs (16g vs 28g)
- ✓Less sugar (4.7g vs 7.7g)
Common Uses
When to Choose Pistachio
- ✓Lower in calories (560 vs 567)
- ✓More fiber (10.6g vs 9g)
- ✓Lower sodium (1mg vs 18mg)
Common Uses
Peanuts vs Pistachio: Nutritional Analysis
Peanuts is more calorie-dense at 567 calories per 100g compared to 560 for Pistachio, a difference of 7 calories. On the protein front, Peanuts delivers more with 26g per 100g versus 20g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Peanuts and Pistachio tell different nutritional stories. Peanuts provides 16g of carbohydrates, 49g of fat, and 9g of fiber per 100g, while Pistachio contains 28g carbs, 45g fat, and 10.6g fiber. The higher fiber content in Pistachio supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Peanuts contains 4.7g while Pistachio has 7.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Pistachio is the lower-calorie choice at 560 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Peanuts provides more protein (26g/100g), supporting muscle repair and growth.
- For sustained energy: Pistachio offers more fiber (10.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Peanuts or Pistachio?
Peanuts has more calories with 567 kcal per 100g, compared to Pistachio with 560 kcal. That's a difference of 7 calories per 100g serving.
Is Peanuts healthier than Pistachio?
Based on our nutritional analysis, Pistachio is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pistachio has 560 calories, 20g protein, and 10.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Peanuts and Pistachio?
Peanuts has more protein with 26g per 100g, compared to Pistachio with 20g. Peanuts provides 6.0g more protein per 100g serving.
Which is better for weight loss, Peanuts or Pistachio?
For weight loss, Pistachio is the better choice with only 560 calories per 100g compared to 567 calories in Peanuts. Pistachio also offers 10.6g of fiber per 100g, which helps you feel fuller longer.
Does Peanuts or Pistachio have fewer carbs?
Peanuts has fewer carbs with 16g per 100g, compared to Pistachio with 28g. If you're following a low-carb diet, Peanuts is the better option with 12.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.