Carbs in Pistachios: The Quick Answer
Pistachios contains 17.9g of net carbs per 100g, calculated by subtracting 10.7g of dietary fiber from 28.6g of total carbohydrates. With 536.0 calories, 17.9g protein, and 42.9g fat per 100g, it is classified as Moderate Carbs for carbohydrate content.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Pistachios Keto Friendly?
Pistachios has 17.9g net carbs per 100g, which is moderate. It can be included occasionally on keto if portions are controlled and the rest of your day's carbs are kept very low.
Best Low-Carb Swaps for Pistachios
Pistachios is high in carbs. If you're eating low-carb or keto, these swaps deliver the same satisfaction with a fraction of the net carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| Pistachios (~17g net carbs per 100g) | Macadamia nuts (~5g) or pecans (~4g) | Significantly lower-carb nut with similar salty crunch |
| Pistachio snacking habit | Almonds (same 'crack open one by one' mindset) | ~10g net carbs vs 17g — easier to portion too |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Pistachios: 28.6g − 10.7g = 17.9g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.