Pistachios are Keto Friendly

Tuesday, August 3rd, 2021

The ketogenic (Keto) diet is the most popular diet in internet searches this summer. It suggests consuming a large amount of fat (between 70 and 80% of the daily caloric intake) and a significant reduction in carbohydrate intake. In particular, carbs should represent less than 5% of calorie intake (instead of the usual 50%). Therefore, this diet consists mainly of fatty foods, proteins, and very few vegetables. The ketogenic diet provides high satiety and relatively fast weight loss without losing muscle mass.

Nuts like pistachios make great snacking options for anyone following the keto diet. They’re excellent sources of both dietary fat, fiber, and protein. But some nuts like pistachios are also rather high in their carb counts, which raises the question, “are pistachios keto?”




What Makes Pistachios a Popular Choice for Low Carb Diets?

Nuts like pistachios are an incredibly popular snack choice for many people who are following low-carb diet plans. Here are just a few of the reasons why:

  • Pistachios are a calorie-dense food, making pistachios an ideal snack choice for satisfying hunger cravings.
  • Like other nuts, pistachios provide an abundance of dietary fat.
  • Pistachios are packed full of protein.
  • Pistachios are a good source of dietary fiber.

Pistachios contain several other essential vitamins and minerals.

Are Pistachios Keto?

Figuring out whether or not pistachios are keto or not can be somewhat tricky. After all, they’re a bit high in carbs, with a serving of 49 pistachios (1 oz/ 28 grams) having 7.7 grams of carbs.

Appearances can be deceiving, however. Many of those carbs come from dietary fiber, leaving you with a reduced total of 4.7 net carbs.

Make no mistake about it; if you can spare the carbs, pistachios are a nutrient powerhouse and should absolutely be included as part of your keto diet.

Pistachio Nutrition Facts

A 1 oz serving/49 shelled pistachios will provide you with the following nutritional breakdown for all of the major macros:

  •  159 calories
  •  7.7 grams carbohydrates
  •  5.7 grams protein
  •  12.9 grams fat
  •  3 grams fiber
  • 291 milligrams potassium

Health Benefits of Pistachios

As with pretty much all nuts, pistachios also provide you with a wide range of great health benefits. Here are 3 of the top health benefits offered by pistachios:

  • Rich source of dietary fiber. Pistachios are an excellent source of dietary fiber, which provides numerous great benefits. Fiber helps with regulating bowel movements, improving overall gut health, reducing your risk of developing cardiovascular disease, and it can even help some individuals with achieving their weight loss goals.
  • Protects against disease. Pistachios are also rich in disease-fighting antioxidants. It’s well known by now that free radicals from both dietary sources and the environment can cause significant cellular damage, increasing your risk of disease. Foods that are rich in antioxidants help to protect against this harmful cellular damage, which helps with reducing your risk of disease.
  • Relieves inflammation in the body. Another significant predictor of disease is chronic inflammation left unchecked in the body. Pistachios are rich in the type of dietary fatty acids that help with relieving inflammation, namely polyunsaturated and monounsaturated fats. This makes them a great dietary choice for anyone who has inflammation-related concerns.

You Can Even Cook with Them.
If you are looking for something to substitute for breadcrumbs on chicken or fish on your Keto diet, pistachios are a great solution. Throw them in your food processor or coffee grinder to make a nut meal perfect for coating proteins. They replicate the texture and consistency that breadcrumbs bring to food. Just make sure not to grind for too long or it will turn into pistachio butter. Check out this blog for lots of other ways to add pistachios to your diet.

In Conclusion
Are pistachios keto friendly? Yes, pistachios are keto friendly. They are also a great source of fiber, antioxidants and help relieve inflammation. Pistachios are a guilt-free snack and are a great option for someone looking for a filling food on the keto diet. They come with many different seasonings to perk up your tastebuds and can even make a great coating on fish and chicken in place of breadcrumbs.


Heart of the Desert is a working pistachio ranch and vineyard with four retail establishments in New Mexico.  They are best known for their farm fresh pistachios and Award-Winning New Mexico wines.  Each store offers wine and pistachio tastings.  They offer worldwide shipping and produce attractive gourmet baskets that make great corporate and family gifts.  The main store, on the ranch in Alamogordo, offers farm tours that showcases how pistachios are grown and processed as well as a stunning Tuscany themed patio that overlooks the groves and is available for weddings, private parties or enjoying a relaxing glass of wine.