Calorie comparison
Pistachios vs Walnuts
Per 100 grams, pistachios is the lighter choice by 94 calories, while pistachios delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pistachios | Walnuts |
|---|---|---|
| Calories | 560 | 654 |
| Protein | 20 g | 15 g |
| Carbs | 28 g | 14 g |
| Fat | 45 g | 65 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥜 Pistachios
1 oz (28 g)
157 cal
5.6 g protein · 7.8 g carbs · 12.6 g fat
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, pistachios or walnuts?
Per 100 g, pistachios has 560 calories and walnuts has 654. Pistachios is lower in calories.
Which has more protein, pistachios or walnuts?
Pistachios has 20 g of protein per 100 g; walnuts has 15 g. Pistachios wins on protein.
Is pistachios or walnuts better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward pistachios — but portion size matters more than which food you pick.
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