Pistachios, dry-roasted
Checked by us One serving: 30 g · 172 kcal
Lots of vitamin B6.
Go easy: aflatoxins can add up.
Worth knowing for some people: choking risk under age 4; nickel for people who are sensitised.
Good for
How we counted this
What one serving (30 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.34 mg in one serving: 26% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
6.32 g in one serving: 11% of the 56 g a day men need, 14% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.21 mg in one serving: 18% of the 1.2 mg a day men need, 19% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Some
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
1.72 mg in one serving: 11% of the 16 mg a day men need, 12% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
302 mg in one serving: 9% of the 3,400 mg a day men need, 12% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
32.7 mg in one serving: 8% of the 400 mg a day men need, 11% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
3.09 g in one serving: 8% of the 38 g a day men need, 12% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Iron
Carries oxygen in your blood.
Learn more
1.21 mg in one serving: 15% of the 8 mg a day men need, 7% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.7 mg in one serving: 6% of the 11 mg a day men need, 9% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Selenium
Your thyroid uses it to make its hormones.
Learn more
3 µg in one serving: 5% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.65 mg in one serving: 4% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
63.6 mg in one serving: 4% of the 1,600 mg a day men need, 6% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
21.4 mg in one serving: 4% of the 550 mg a day men need, 5% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
15.3 µg in one serving: 4% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
3.96 µg in one serving: 3% of the 120 µg a day men need, 4% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
32.1 mg in one serving: 3% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.9 mg in one serving: 1% of the 90 mg a day men need, 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
3.9 µg in one serving: under 1% of the 900 µg a day men need, 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Aflatoxins
Go easyLong exposure raises the risk of liver cancer.
Learn more
+38–564% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 30 g, every day. Eaten once a week instead, the same serving adds a seventh as much: 5.4–81%, not 38–564%.
No amount of aflatoxins is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 86.9 ng (AFB1, lower bound)
How we got this
The dataset’s rating: Go easy: can double average intake
May exceed: no safe limit is set for aflatoxin B1; EFSA's 2020 reference point is a benchmark dose lower limit (BMDL10) of 0.4 µg/kg body weight/day. A 30 g serving adds 86.9 ng at the lower-bound mean of 2.896 µg/kg (95.9 ng on the upper bound), 1.24 ng/kg body weight/day at 70 kg. Against EFSA's adult mean exposure (lower bound 0.22-0.49, upper bound 1.35-3.25 ng/kg body weight/day) that is +253% to +564% on the lower-bound pairs and +42% to +101% on the upper-bound pairs, so the range reaches the doubling line. 84% of 6,126 European results were non-detects, and raw and processed pistachios are pooled.
Acrylamide
Nothing to watchYou’d need about 5 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 9.7–22% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 6.1 µg (acrylamide, at 204 µg/kg)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for acrylamide; EFSA's 2015 reference point is a benchmark dose lower limit (BMDL10) of 0.17 mg/kg body weight/day. A 30 g serving at 204 µg/kg carries 6.1 µg (0.09 µg/kg body weight/day), and at 594 µg/kg 17.8 µg (0.25); against EFSA's adult mean exposure of 0.4-0.9 µg/kg body weight/day that adds +10% to +64%, under the doubling line. Those values come from lab roasting in Iran, so the true retail range is unknown; a 44-nut commercial survey found acrylamide from not detected up to 123.6 µg/kg across all nuts, below every cell of the roasting grid.
Checked for nickel, cadmium, aluminum, lead and ochratoxin A: fine at normal amounts.
Nickel
Nothing to watchYou’d need about 37 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 19 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,400 g a day would reach the limit.
Why this rating: Eating it daily comes to 30 g a day, which stays within the 1,100 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake for nickel is 13 µg/kg body weight/day, 910 µg a day at 70 kg. At the CFIA mean of 0.634 ppm (3 samples, all positive), about 1,435 g of pistachios in one day, eaten alone, would reach it (968 g at the highest annual value, 0.94 ppm). A 30 g serving carries 19 µg, 2% of the limit, and adds 9% to EFSA's adult median background of 3.16 µg/kg body weight/day (+7% to +13% across surveys), under the doubling line; 3 samples is thin.
Cadmium
Nothing to watchYou’d need about 52 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.13 µg
How we got this
A serving a day adds 0.8% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 39,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 210 g a week, which stays within the 11,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.76% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 10.3 µg
How we got this
200,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg a week at 70 kg. At the CFIA mean of 0.343 ppm (3 samples, all positive), about 204,082 g of pistachios in a week, eaten alone, would reach it. A 30 g serving every day adds 72 µg a week, 0.10% of the limit.
Lead
Nothing to watchYou’d need about 53 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1.9% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.65 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. A 30 g serving at the Polish retail mean of 21.73 µg/kg (10 samples) carries 0.65 µg, 0.0093 µg/kg body weight/day, 1.9% of that reference point. A Canadian survey found lead in 1 of 3 samples (9.1 µg/kg).
Ochratoxin A
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the ochratoxin A an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.1–0.4% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.5 ng (OTA, lower bound)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for ochratoxin A; EFSA's 2020 reference point is a benchmark dose lower limit (BMDL10) of 14.5 µg/kg body weight/day (14,500 ng/kg body weight/day). A 30 g serving at the CFIA lower-bound mean of 0.01667 ng/g (30 samples, 5 detected) carries 0.50 ng, 0.0071 ng/kg body weight/day; even at the highest sample, 0.13 ng/g, it is 3.9 ng, 0.056 ng/kg body weight/day.
For some people
Health Canada: nuts are not safe for children younger than four years (whole or in pieces).
Flagged for people with nickel contact allergy: EFSA's 2020 lowest-observed-adverse-effect level is 4.3 µg Ni/kg body weight after a single oral dose, 301 µg at 70 kg. A 30 g serving carries 19 µg (0.27 µg/kg body weight), a margin of 16, while EFSA treats a margin of 30 or more as low concern. About 475 g would reach the level itself, and 16 g leaves a margin of 30.
Measured, not rated: 12.6 mg oxalate
Learn more
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
How we got this
Not rated: the only figure is 42 mg oxalate per 100 g from a patient-foundation list (Oxalosis and Hyperoxaluria Foundation, 2024) that cites no primary analysis and states no method. For people who form calcium-oxalate stones, a 30 g serving works out to 12.6 mg, under the list's own 25 mg low-oxalate line.
Oxalosis and Hyperoxaluria Foundation. Oxalate list (022724), 2024 · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
2.3 g of sugar in a 30 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 3
Noted for context, or not measured in this food yet.
Context only: total arsenic, no inorganic share stated and no reference value applied. 30 g at 188.8 µg/kg = 5.7 µg total As. CFIA imports 2016-19 (n 3, all positive) pooled mean 0.016 ppm = 16 µg/kg, about 12 times lower than the Polish retail value: the two sources disagree and neither separates the inorganic fraction.
Context only (pesticide residues are not scored). Positives are mostly neonicotinoids at 0.01-0.1 ppm; none above a limit.
Shown as context, not rated: in a US FDA retail survey of raw shelled nuts, about 7 of 295 pistachio samples (2.37%, 95% CI 0.96-4.83) carried Salmonella, with macadamias highest at 2.52% and cashews at 0.20%. This is not applied to dry-roasted pistachios, since commercial roasting is a kill step and no roasted-pistachio prevalence was found.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 30 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For vitamin B6: no other snacks or toppings we’ve checked give clearly more, in the same 30 g.
More nutrients per serving, counted together
The other snacks or toppings we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Chia seeds, ground- More omega-3: ALA (5,349 mg vs 63.6 mg)
- More selenium (16.6 µg vs 3 µg)
- More niacin (4.83 mg vs 1.72 mg)
Sesame seeds, whole- More calcium (293 mg vs 32.1 mg)
- More magnesium (105 mg vs 32.7 mg)
- More iron (4.37 mg vs 1.21 mg)
Pumpkin seeds- More magnesium (150 mg vs 32.7 mg)
- More niacin (4.38 mg vs 1.72 mg)
- More zinc (1.9 mg vs 0.7 mg)
- Less vitamin B6 (0.04 mg vs 0.34 mg)
- Less thiamin (0.08 mg vs 0.21 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Chia seeds, ground
- More fibre (10.3 g vs 3.09 g)
- More omega-3: ALA (5,349 mg vs 63.6 mg)
- More selenium (16.6 µg vs 3 µg)
- Pumpkin seeds
- More magnesium (150 mg vs 32.7 mg)
- More niacin (4.38 mg vs 1.72 mg)
- More zinc (1.9 mg vs 0.7 mg)
- Less vitamin B6 (0.04 mg vs 0.34 mg)
- Less thiamin (0.08 mg vs 0.21 mg)
- Sesame seeds, whole
- More calcium (293 mg vs 32.1 mg)
- More magnesium (105 mg vs 32.7 mg)
- More iron (4.37 mg vs 1.21 mg)
None of the 26 other snacks or toppings we could compare gives clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Pistachio nuts, dry roasted, shelled (unsalted)
How the serving was set: 30 g shelled (Health Canada TRA O.1, nuts and seeds not for use as snacks: whole, chopped, sliced, slivered or ground)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.212 g | 0.06 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Calcium | 107 mg | 32.1 mg | 18.71 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| 107 mg | 32.1 mg | 18.71 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2588 | C | |
| Carbohydrate | 28.28 g | 8.48 g | 4.94 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Choline | 71.4 mg | 21.42 mg | 12.48 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Energy | 572 kcal | 171.6 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fat | 45.82 g | 13.75 g | 8.01 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fatty acids, total saturated | 5.645 g | 1.69 g | 0.99 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fibre | 10.3 g | 3.09 g | 1.8 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Folate | 51 µg | 15.3 µg | 8.92 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Iron | 4.03 mg | 1.21 mg | 0.7 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Magnesium | 109 mg | 32.7 mg | 19.06 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Niacin (B3, niacin equivalents) | 5.74 mg | 1.72 mg | 1 mg | listed used | Canadian Nutrient File 2026 #2588 | C |
| Phosphorus | 469 mg | 140.7 mg | 81.99 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Potassium | 1,007 mg | 302.1 mg | 176.05 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Protein | 21.05 g | 6.32 g | 3.68 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Riboflavin (B2) | 0.234 mg | 0.07 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Selenium | 10 µg | 3 µg | 1.75 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Sodium | 6 mg | 1.8 mg | 1.05 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Sugars | 7.74 g | 2.32 g | 1.35 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Thiamin (B1) | 0.695 mg | 0.21 mg | 0.12 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin A | 13 µg | 3.9 µg | 2.27 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin B6 | 1.122 mg | 0.34 mg | 0.2 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin C | 3 mg | 0.9 mg | 0.52 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin E | 2.17 mg | 0.65 mg | 0.38 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin K1 | 13.2 µg | 3.96 µg | 2.31 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Water | 1.85 g | 0.56 g | 0.32 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Zinc | 2.34 mg | 0.7 mg | 0.41 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 159 µg | 47.7 µg | 27.8 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Copper | 1.293 mg | 0.39 mg | 0.23 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Ash | 3 g | 0.9 g | 0.52 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Starch | 1.38 g | 0.41 g | 0.24 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Sucrose | 7.09 g | 2.13 g | 1.24 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Glucose | 0.25 g | 0.08 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fructose | 0.22 g | 0.07 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Maltose | 0.13 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Energy | 2,392 kj | 717.6 kj | 418.18 kj | listed used | US food database (USDA SR Legacy) #170185 | C |
| Galactose | 0.05 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin A, IU | 266 iu | 79.8 iu | 46.5 iu | listed used | US food database (USDA SR Legacy) #170185 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #170185 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tocopherol, beta | 0.13 mg | 0.04 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tocopherol, gamma | 23.42 mg | 7.03 mg | 4.09 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tocopherol, delta | 0.55 mg | 0.17 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tocotrienol, alpha | 0.29 mg | 0.09 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tocotrienol, gamma | 3.14 mg | 0.94 mg | 0.55 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tocotrienol, delta | 0.08 mg | 0.02 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Folate, food | 51 µg | 15.3 µg | 8.92 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Folate, DFE | 51 µg | 15.3 µg | 8.92 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Betaine | 0.8 mg | 0.24 mg | 0.14 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tryptophan | 0.262 g | 0.08 g | 0.05 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Threonine | 0.714 g | 0.21 g | 0.12 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Isoleucine | 0.957 g | 0.29 g | 0.17 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Leucine | 1.675 g | 0.5 g | 0.29 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Lysine | 1.189 g | 0.36 g | 0.21 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Methionine | 0.375 g | 0.11 g | 0.07 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Cystine | 0.305 g | 0.09 g | 0.05 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Phenylalanine | 1.14 g | 0.34 g | 0.2 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Tyrosine | 0.531 g | 0.16 g | 0.09 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Valine | 1.305 g | 0.39 g | 0.23 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Arginine | 2.228 g | 0.67 g | 0.39 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Histidine | 0.535 g | 0.16 g | 0.09 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Alanine | 1.016 g | 0.3 g | 0.18 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Aspartic acid | 1.968 g | 0.59 g | 0.34 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Glutamic acid | 4.49 g | 1.35 g | 0.78 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Glycine | 1.054 g | 0.32 g | 0.18 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Proline | 0.98 g | 0.29 g | 0.17 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Serine | 1.34 g | 0.4 g | 0.23 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Hydroxyproline | 0.096 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 14:0 | 0.012 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 16:0 | 4.994 g | 1.5 g | 0.87 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 18:0 | 0.558 g | 0.17 g | 0.1 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 20:0 | 0.033 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 18:1 | 23.926 g | 7.18 g | 4.18 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 18:2 | 13.125 g | 3.94 g | 2.29 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 18:3 | 0.212 g | 0.06 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 20:4 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 22:0 | 0.026 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 14:1 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 16:1 | 0.464 g | 0.14 g | 0.08 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 20:1 | 0.106 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 22:1 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Stigmasterol | 2 mg | 0.6 mg | 0.35 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Campesterol | 10 mg | 3 mg | 1.75 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Beta-sitosterol | 210 mg | 63 mg | 36.71 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fatty acids, total monounsaturated | 24.534 g | 7.36 g | 4.29 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fatty acids, total polyunsaturated | 13.346 g | 4 g | 2.33 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 17:0 | 0.011 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 24:0 | 0.011 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| TFA 18:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| TFA 18:2 t not further defined | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 18:2 n-6 c,c | 13.125 g | 3.94 g | 2.29 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 17:1 | 0.02 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 20:3 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| SFA 13:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| MUFA 15:1 | 0.009 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.212 g | 0.06 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170185 | C |
| Lutein + zeaxanthin | 1,160 µg | 348 µg | 202.8 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Manganese | 1.243 mg | 0.37 mg | 0.22 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Niacin (B3, preformed) | 1.373 mg | 0.41 mg | 0.24 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Pantothenic acid (B5) | 0.513 mg | 0.15 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #170185 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170185 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for acrylamide; EFSA's 2015 reference point is a benchmark dose lower limit (BMDL10) of 0.17 mg/kg body weight/day. A 30 g serving at 204 µg/kg carries 6.1 µg (0.09 µg/kg body weight/day), and at 594 µg/kg 17.8 µg (0.25); against EFSA's adult mean exposure of 0.4-0.9 µg/kg body weight/day that adds +10% to +64%, under the doubling line. Those values come from lab roasting in Iran, so the true retail range is unknown; a 44-nut commercial survey found acrylamide from not detected up to 123.6 µg/kg across all nuts, below every cell of the roasting grid. · PubMed 32566205 · C
- Aflatoxins · Go easy: can double average intake · May exceed: no safe limit is set for aflatoxin B1; EFSA's 2020 reference point is a benchmark dose lower limit (BMDL10) of 0.4 µg/kg body weight/day. A 30 g serving adds 86.9 ng at the lower-bound mean of 2.896 µg/kg (95.9 ng on the upper bound), 1.24 ng/kg body weight/day at 70 kg. Against EFSA's adult mean exposure (lower bound 0.22-0.49, upper bound 1.35-3.25 ng/kg body weight/day) that is +253% to +564% on the lower-bound pairs and +42% to +101% on the upper-bound pairs, so the range reaches the doubling line. 84% of 6,126 European results were non-detects, and raw and processed pistachios are pooled. · EFSA 2020 · A
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week, 70,000 µg a week at 70 kg. At the CFIA mean of 0.343 ppm (3 samples, all positive), about 204,082 g of pistachios in a week, eaten alone, would reach it. A 30 g serving every day adds 72 µg a week, 0.10% of the limit. · CFIA chemical residue monitoring (2016–2023) · A
- Arsenic, all forms · Context · Context only: total arsenic, no inorganic share stated and no reference value applied. 30 g at 188.8 µg/kg = 5.7 µg total As. CFIA imports 2016-19 (n 3, all positive) pooled mean 0.016 ppm = 16 µg/kg, about 12 times lower than the Polish retail value: the two sources disagree and neither separates the inorganic fraction. · Bielecka 2021 · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.76% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Bielecka 2021 · B
- Choking risk under age 4 · Worth knowing · Health Canada: nuts are not safe for children younger than four years (whole or in pieces). · Health Canada, Nutrition for Healthy Term Infants: Recommendations… · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. A 30 g serving at the Polish retail mean of 21.73 µg/kg (10 samples) carries 0.65 µg, 0.0093 µg/kg body weight/day, 1.9% of that reference point. A Canadian survey found lead in 1 of 3 samples (9.1 µg/kg). · Bielecka 2021 · B
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake for nickel is 13 µg/kg body weight/day, 910 µg a day at 70 kg. At the CFIA mean of 0.634 ppm (3 samples, all positive), about 1,435 g of pistachios in one day, eaten alone, would reach it (968 g at the highest annual value, 0.94 ppm). A 30 g serving carries 19 µg, 2% of the limit, and adds 9% to EFSA's adult median background of 3.16 µg/kg body weight/day (+7% to +13% across surveys), under the doubling line; 3 samples is thin. · CFIA chemical residue monitoring (2016–2023) · A
- Nickel for people who are sensitised · Worth knowing · Flagged for people with nickel contact allergy: EFSA's 2020 lowest-observed-adverse-effect level is 4.3 µg Ni/kg body weight after a single oral dose, 301 µg at 70 kg. A 30 g serving carries 19 µg (0.27 µg/kg body weight), a margin of 16, while EFSA treats a margin of 30 or more as low concern. About 475 g would reach the level itself, and 16 g leaves a margin of 30. · EFSA 2020 · A
- Ochratoxin A · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for ochratoxin A; EFSA's 2020 reference point is a benchmark dose lower limit (BMDL10) of 14.5 µg/kg body weight/day (14,500 ng/kg body weight/day). A 30 g serving at the CFIA lower-bound mean of 0.01667 ng/g (30 samples, 5 detected) carries 0.50 ng, 0.0071 ng/kg body weight/day; even at the highest sample, 0.13 ng/g, it is 3.9 ng, 0.056 ng/kg body weight/day. · CFIA ochratoxin A survey (2012–2022) · B
- Oxalate for kidney-stone formers · Not rated yet · Not rated: the only figure is 42 mg oxalate per 100 g from a patient-foundation list (Oxalosis and Hyperoxaluria Foundation, 2024) that cites no primary analysis and states no method. For people who form calcium-oxalate stones, a 30 g serving works out to 12.6 mg, under the list's own 25 mg low-oxalate line. · Oxalosis and Hyperoxaluria Foundation 2024 · B
- Pesticide residues · Context · Context only (pesticide residues are not scored). Positives are mostly neonicotinoids at 0.01-0.1 ppm; none above a limit. · CFIA chemical residue monitoring (2016–2023) · A
- Salmonella · Context · Shown as context, not rated: in a US FDA retail survey of raw shelled nuts, about 7 of 295 pistachio samples (2.37%, 95% CI 0.96-4.83) carried Salmonella, with macadamias highest at 2.52% and cashews at 0.20%. This is not applied to dry-roasted pistachios, since commercial roasting is a kill step and no roasted-pistachio prevalence was found. · PubMed 33438200 · A
- Tree nut allergy · Worth knowing · Pistachio is a Health Canada priority tree nut allergen: flagged for people with a tree nut allergy. (Cashew and pistachio are botanical relatives of the same family, Anacardiaceae, and cross-react clinically; not sourced here.) · Health Canada, Tree Nuts - Priority food allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap gos: Monash threshold as relayed by a dietitian page: low FODMAP at 5 g (about 7 nuts); moderate GOS at 6 g; high GOS and high fructans at 30 g. No g/100 g figure. serve size at threshold · as eaten, preparation not stated · not stated · grade C · George Eats, Low FODMAP nuts and seeds
Sources
- Bielecka J, Puscion-Jakubik A, Markiewicz-Zukowska R, et al. Assessment of the Safe Consumption of Nuts in Terms of the Content of Toxic Elements with Chemometric Analysis. Nutrients 2021;13(10):3606 · doi:10.3390/nu13103606 · PMID 34684607
bielecka-2021-nuts-toxic-elements· secondary source · CC BY 4.0 - CFIA, National Chemical Residue Monitoring Program, Annex B results summaries 2016-17 to 2022-23, Table B-1 domestic and B-2 imported (open.canada.ca datasets 95a14ca0, c87af563, a2ea8989, 9e5211c8, a5cb7c3c, 6567ac46, cf149850); positives-only means, no detection limits stated; pooled by us
cfia-ncrmp-annex-b-2016-2023· dataset · Government of Canada terms (Crown copyright) - CFIA, Food Safety Action Plan Targeted Survey - Ochratoxin A in Selected Foods, 2012-2018 and 2019-2022
cfia-ota-2012-2022· dataset · Open Government Licence - Canada 2.0 (as for the other CFIA datasets; not checked on this page) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA (2020) Annexes to the risk assessment of aflatoxins in food, Annex B (occurrence tables), Zenodo · doi:10.5281/zenodo.3607186
efsa-2020-aflatoxins-annex· dataset · CC BY 4.0 - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - George Eats, Low FODMAP nuts and seeds (dietitian page reproducing Monash University thresholds; header dated 29/03/2023 and 12/08/2026)
georgeats-lowfodmap-nuts-seeds· page · unknown (secondary reproduction of Monash data) - Health Canada, Nutrition for Healthy Term Infants: Recommendations from Six to 24 Months
hc-infant-nutrition-6-24-months· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Tree Nuts - Priority food allergens
hc-tree-nuts-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Oxalosis and Hyperoxaluria Foundation. Oxalate list (022724), 2024
ohf-oxalate-list-2024· full text read · copyright OHF - Asadi S, Aalami M, Shoeibi S, Kashaninejad M, Ghorbani M, Delavar M. Effects of different roasting methods on formation of acrylamide in pistachio. Food Sci Nutr 2020;8(6):2875-2881 · doi:10.1002/fsn3.1588 · PMID 32566205
pmid:32566205· secondary source · CC BY (Europe PMC licence field, PMC7300066) - Zhang G, Hu L, Luo Y, et al. Survey of Salmonella in raw tree nuts at retail in the United States. J Food Sci 2021;86(2):495-504 · doi:10.1111/1750-3841.15569 · PMID 33438200
pmid:33438200· secondary source · CC BY-NC-ND (Europe PMC licence field, PMC7898309)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.