Pistachio vs Walnuts: 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 4 out of 5 key nutritional categories. It has fewer calories (560 vs 654), more protein (20g vs 9g), more fiber (10.6g vs 6.7g), less sodium (1mg vs 2mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pistachio
560 kcal
More Protein
Pistachio
20g
More Fiber
Pistachio
10.6g
Less Sugar
Walnuts
2.6g
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:
Pistachio
Walnuts
Diet Compatibility
Pistachio
Walnuts
When to Choose Pistachio
- ✓Lower in calories (560 vs 654)
- ✓Higher in protein (20g vs 9g)
- ✓More fiber (10.6g vs 6.7g)
- ✓Lower sodium (1mg vs 2mg)
Common Uses
When to Choose Walnuts
- ✓Lower in carbs (14g vs 28g)
- ✓Less sugar (2.6g vs 7.7g)
Common Uses
Pistachio vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 560 for Pistachio, a difference of 94 calories. On the protein front, Pistachio delivers more with 20g per 100g versus 9g, 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 Pistachio and Walnuts tell different nutritional stories. Pistachio provides 28g of carbohydrates, 45g of fat, and 10.6g of fiber per 100g, while Walnuts contains 14g carbs, 65g fat, and 6.7g 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: Pistachio contains 7.7g while Walnuts has 2.6g 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: Pistachio provides more protein (20g/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, Pistachio or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Pistachio with 560 kcal. That's a difference of 94 calories per 100g serving.
Is Pistachio healthier than Walnuts?
Based on our nutritional analysis, Pistachio is generally the healthier choice, winning in 4 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 Pistachio and Walnuts?
Pistachio has more protein with 20g per 100g, compared to Walnuts with 9g. Pistachio provides 11.0g more protein per 100g serving.
Which is better for weight loss, Pistachio or Walnuts?
For weight loss, Pistachio is the better choice with only 560 calories per 100g compared to 654 calories in Walnuts. Pistachio also offers 10.6g of fiber per 100g, which helps you feel fuller longer.
Does Pistachio or Walnuts have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Pistachio with 28g. If you're following a low-carb diet, Walnuts is the better option with 14.0g 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.