Pistachios glycemic index
Pistachios has a glycemic index of 28, which is low. A 50 g serving (a large handful) has a glycemic load of 3 (low).
Also known as: pistachio nuts
- Serving50 g
- Available carbs9 g
- Fiber5.2 g
- Sugars3.9 g
- Protein11 g
- Calories286 kcal
Serving: a large handful.
What to know
Pistachios are low GI. Studies have found that eating pistachios alongside white bread or rice reduces the blood sugar response to the meal.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 9 g | 3 | Low |
| 100 g | 18 g | 5 | Low |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Pistachios compared with other nuts & seeds
Similar low-GI foods
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is pistachios low glycemic?
Yes. With a GI of 28, pistachios is in the low range (55 or less).
What is the glycemic load of pistachios?
A 50 g serving (a large handful) has a glycemic load of 3, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat pistachios?
With a GI of 28 and a low glycemic load per serving, pistachios usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in pistachios?
A 50 g serving has about 14 g of total carbohydrate, including 5.2 g of fiber, leaving 9 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 28.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (50 g) | |
|---|---|---|
| Calories | 572 kcal | 286 kcal |
| Carbohydrates | 28 g | 14 g |
| Available carbs | 18 g | 9 g |
| Fiber | 10 g | 5.2 g |
| Sugars | 7.7 g | 3.9 g |
| Protein | 21 g | 11 g |
| Fat | 46 g | 23 g |
Source: USDA FoodData Central, Nuts, pistachio nuts, dry roasted, without salt added (SR Legacy, FDC 170185). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.