Pistachios vs Kiwi: 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?
Pistachios is generally healthier
Pistachios comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (20g vs 1.1g), more fiber (10g vs 3g), less sodium (1mg vs 3mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kiwi
61 kcal
More Protein
Pistachios
20g
More Fiber
Pistachios
10g
Less Sugar
Kiwi
6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pistachios | Kiwi | Difference |
|---|---|---|---|
| Calories | 560kcal | 61kcal✓ | +499.0kcal |
| Protein | 20g✓ | 1.1g | +18.9g |
| Carbohydrates | 28g | 15g✓ | +13.0g |
| Fat | 45g | 0.5g✓ | +44.5g |
| Fiber | 10g✓ | 3g | +7.0g |
| Sugar | 7.7g | 6g✓ | +1.7g |
| Sodium | 1mg✓ | 3mg | -2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pistachios
Kiwi
Diet Compatibility
Pistachios
Kiwi
When to Choose Pistachios
- ✓Higher in protein (20g vs 1.1g)
- ✓More fiber (10g vs 3g)
- ✓Lower sodium (1mg vs 3mg)
Common Uses
When to Choose Kiwi
- ✓Lower in calories (61 vs 560)
- ✓Lower in carbs (15g vs 28g)
- ✓Less sugar (6g vs 7.7g)
Common Uses
Pistachios vs Kiwi: Nutritional Analysis
Pistachios is more calorie-dense at 560 calories per 100g compared to 61 for Kiwi, a difference of 499 calories. On the protein front, Pistachios delivers more with 20g per 100g versus 1.1g, 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 Pistachios and Kiwi tell different nutritional stories. Pistachios provides 28g of carbohydrates, 45g of fat, and 10g of fiber per 100g, while Kiwi contains 15g carbs, 0.5g fat, and 3g fiber. The higher fiber content in Pistachios supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pistachios contains 7.7g while Kiwi has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kiwi is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pistachios provides more protein (20g/100g), supporting muscle repair and growth.
- For sustained energy: Pistachios offers more fiber (10g/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, Pistachios or Kiwi?
Pistachios has more calories with 560 kcal per 100g, compared to Kiwi with 61 kcal. That's a difference of 499 calories per 100g serving.
Is Pistachios healthier than Kiwi?
Based on our nutritional analysis, Pistachios is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pistachios has 560 calories, 20g protein, and 10g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pistachios and Kiwi?
Pistachios has more protein with 20g per 100g, compared to Kiwi with 1.1g. Pistachios provides 18.9g more protein per 100g serving.
Which is better for weight loss, Pistachios or Kiwi?
For weight loss, Kiwi is the better choice with only 61 calories per 100g compared to 560 calories in Pistachios. Pistachios also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Pistachios or Kiwi have fewer carbs?
Kiwi has fewer carbs with 15g per 100g, compared to Pistachios with 28g. If you're following a low-carb diet, Kiwi is the better option with 13.0g 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.