Pistachios Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15–28
reported range
Glycemic load
2
Low GL
This food's glycemic index is 15–28, which is Low GI.
Pistachios are a diabetes-friendly nut with a low glycemic index and very low glycemic load. Their combination of protein, fiber, and healthy fats blunts blood sugar response. Studies suggest pistachios may even improve post-meal glucose and insulin levels when eaten with carbohydrate-rich foods. This is general nutrition information, not medical advice — people with diabetes should discuss dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Pistachios have a low GI of 15–28 — among the lowest of all nuts and well below the low threshold of 55.
One ounce of pistachios provides 5.7 g protein and 2.4 g fiber — a combination that blunts blood sugar response.
A 2014 study found that eating 2 ounces of pistachios daily improved fasting glucose and insulin sensitivity in adults with metabolic syndrome.
What's actually inside
Per 100 g, with your typical serving noted as 1 ounce (28 g), dry roasted, unsalted. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
7.7g
Net carbs
5.3g
total carbs minus fiber
Fiber
2.4g
slows the glucose rise
- Sugars
- 2.2g
- Protein
- 5.7g
- Calories
- 159kcal
Notable nutrients
- Vitamin B60.5 mg (28% DV)
- Thiamine (Vitamin B1)0.2 mg (17% DV)
- Phosphorus139 mg (14% DV)
- Copper0.4 mg (44% DV)
- Manganese0.4 mg (17% DV)
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — low GI, low GL, nutrient-dense
Pistachios are a diabetes-friendly nut with a low glycemic index and very low glycemic load. Their combination of protein, fiber, and healthy fats blunts blood sugar response. Studies suggest pistachios may even improve post-meal glucose and insulin levels when eaten with carbohydrate-rich foods. This is general nutrition information, not medical advice — people with diabetes should discuss dietary choices with their care team.
Portion guidance
A standard serving is 1 ounce (about 49 kernels, 28 g), which provides roughly 5 g net carbs and a glycemic load of 2. One to two servings per day is reasonable for most people. Avoid honey-roasted or sugar-coated varieties, which add fast-digesting sugar that raises the glycemic impact.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Roasting (dry or oil)
Little effectDry roasting does not significantly alter the GI of pistachios — the protein, fat, and fiber matrix remains intact. Oil roasting adds a small amount of fat but does not meaningfully change glycemic response.
Salting
Little effectSalt does not affect GI. However, salted pistachios may encourage overconsumption due to flavor, indirectly increasing total carb intake. Unsalted is preferred for portion control.
Chopping or grinding
Little effectChopped or ground pistachios retain their low GI because the nut's cellular structure is not broken down enough to accelerate starch digestion. Pistachio flour may have a slightly higher GI than whole nuts, but data is limited.
Honey or sugar coating
Raises GISweetened pistachios (honey-roasted, chili-lime with sugar, chocolate-covered) add fast-digesting sugar that raises the overall glycemic impact. These should be treated as a treat, not a daily snack.
Pairing tip
Pistachios pair well with foods that further stabilize blood sugar. Combine them with a piece of fruit (like an apple or berries) for a balanced snack — the nut's fat and protein slow fruit sugar absorption. Add pistachios to Greek yogurt or oatmeal for a low-GI breakfast. Avoid pairing them with high-sugar dried fruits or sweetened cereals.
Why GI numbers vary
Pistachio GI values in published research range from approximately 15 to 28. One study reported a GI of 28 for roasted pistachios, while another found a GI of 15 for raw pistachios. The variation is small and both values are firmly in the low-GI category. Factors include the specific cultivar, growing conditions, and whether the nuts are raw or roasted. We report the range (15–28) and classify pistachios as low because both ends of the range fall well below the low threshold of 55.
Not medical advice. This page is general nutrition information about Pistachios. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Pistachios have a low glycemic index of approximately 15 to 28, depending on the study and preparation. Both raw and dry-roasted pistachios consistently fall well below the low-GI threshold of 55. Their glycemic load for a 1-ounce serving is about 2, which is very low. This makes pistachios one of the most blood-sugar-friendly nuts available.
Yes, pistachios are considered diabetes-friendly. They are low in net carbs (about 5 g per ounce), rich in fiber, protein, and healthy fats that slow glucose absorption. Some research suggests that eating pistachios with a high-carb meal can reduce the post-meal blood sugar spike. However, portion size matters — stick to 1 ounce per serving and avoid sugar-coated varieties. This is general nutrition information, not medical advice.
Both pistachios and almonds are low-GI nuts with similar blood sugar effects. Almonds have a slightly lower carb content (6 g total carbs per ounce vs. 8 g for pistachios) and a GI of around 15. Pistachios have a slightly higher carb count but also more protein per ounce. Both are excellent choices. The difference is negligible in practice — choose based on taste preference.
Some studies suggest that regular consumption of pistachios may improve glycemic control. A 2014 randomized controlled trial found that eating 2 ounces of pistachios daily for 4 weeks reduced fasting blood glucose and improved insulin sensitivity in adults with metabolic syndrome. The effect is attributed to the nut's combination of monounsaturated fat, fiber, and antioxidants. However, pistachios are not a treatment for diabetes — they are a supportive food within an overall healthy diet.
Pistachios are moderately keto-friendly. With about 5 g net carbs per ounce, they fit into a standard keto diet (20–50 g net carbs/day) but use a significant portion of the daily allowance. On strict keto (under 20 g net carbs), pistachios should be limited to half an ounce or less. Macadamia nuts, pecans, and Brazil nuts are lower in carbs and more keto-friendly overall.
The difference is minimal. Both raw and dry-roasted pistachios have a low GI — studies report values of about 15 for raw and 28 for roasted. The slight increase may be due to starch gelatinization during roasting, but both values remain firmly in the low-GI category. Oil roasting and salting do not meaningfully change the GI. The bigger concern is added sugar in flavored varieties.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026