Pistachios
Mostly fat, fiber and protein with very few available carbs, so pistachios barely move blood sugar.
FatTonic Facts
Pistachios · per serving 1 oz (28g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 1 | −2.2 |
| Sugar (g) | 2 | −1.6 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 6 | +4.2 |
| Capped at 100 | raw 105.2 | = 100 |
| Glycemic index | 15 | |
| Carbs (g) | 8 | |
| Fat (g) | 13 |
Score model v1
Nutrients: USDA FoodData Central, record 170185 (Nuts, pistachio nuts, dry roasted, without salt added), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 28 g): carbs 28.3, sugar 7.7, fiber 10.3, protein 21.1, fat 45.8 g.
What this means for fat-burning
Why this score: fiber 3 g set it, +4.8 points. Source: USDA FoodData Central, FDC 170185.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pistachios scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pistachios spike insulin?
Glycemic load 1 for 1 oz (28g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is pistachios good for fat loss?
Excellent (100/100): pistachios strongly supports fat-burning.
Better in nuts & seeds
Pistachios ties for the best in nuts & seeds on this index.