- Pistachios contain fiber, protein, and healthy fats, which helps with good health.
- One serving of pistachios contains 159 calories, 6 grams of protein, and nearly 30 mg of calcium.
- Be sure to choose pistachios that are not salty or sodium-rich flavored.
- For more information, visit Insider’s HealthReference library.
Pistachios are one of the healthiest nuts you can eat because they have less calories and fat than many nuts and are rich in protein and fiber. A typical pistachio serving is an ounce (or about 49 shellless nuts), which includes:
- 159 calories
- 5.73 grams of protein
- 3 grams of fiber
- 12.8 grams of fat
Due to its high nutritional value, pistachios help support the health of the heart, intestines and immune system. Here are six benefits of pistachios.
1. Rich in nutrients
Pistachio is packed with nutritious punches that contain many vitamins and minerals, says Dr. Zinan Banna, a registered dietitian and professor of nutrition at the University of Hawaii at Manoa.
With an ounce of pistachio serving, you consume:
- 29.8 milligrams of calcium
- 34.3 milligrams of magnesium
- 289 milligrams of potassium
- 1.11 milligrams of iron
- 139 milligrams of phosphorus
- 14.5 milligrams of folic acid
- 0.482 milligrams of vitamin B6
2. An excellent source of dietary fiber
With an ounce of pistachios containing 3 grams of fiber, pistachios help contribute to your daily fiber needs, says Banna. It is recommended that men under the age of 50 consume 38 grams of fiber per day and men over the age of 50 consume 30 grams per day. Women under the age of 50 aim to consume 25 grams, and women over the age of 50 should consume 21 grams.
Dietary fiber regulates bowel movements and helps prevent both diarrhea and constipation, making it ideal for bowel health and healthy digestion.
In addition, Banna says dietary fiber can help you stay full longer and prevent overeating.
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3. An excellent source of protein
Antonette Hardie, MS, a registered dietitian at The Ohio State University Wexner Medical Center, states that an ounce of pistachios contains about 6 grams of protein, making it an excellent source of this important key nutrient.
Protein is essential for physical functions such as building and maintaining lean muscle mass, strengthening the immune system, and helping digest food. In addition, along with dietary fiber, protein can help you stay full longer, which can help you lose weight, Hardy says.
4. Rich in antioxidants
Pistachios contain antioxidants that can improve overall health and prevent illness, says Banna. This is due to the phenolic compounds of pistachio, which are plant compounds such as anthocyanins, flavonoids and phenolic acids.
These antioxidants help combat the oxidative stress caused by free radicals. This may help prevent cardiovascular disease and cancer.
5. Lots of healthy fat
Pistachios are an excellent source of unsaturated fats and are known as “excellent” fats with anti-inflammatory properties, Hardy says. This type of fat is known to provide a variety of health benefits, including:
- Improve heart health
- Reduce the risk of cardiovascular disease
- Reduce the risk of premature death
- Reduce inflammation associated with chronic diseases
6. Versatile and delicious
Healthy foods don’t have to be bland or appetizing. Pistachios can be an addition to snacks and meals that you’re looking forward to eating, Hardy says. The overall taste is mild, with a slightly sweet nutty taste.
It can be eaten alone as a healthy snack, or added to salads, desserts, and even crunchy coatings of meat and roasted vegetables, Hardy says.
Risk of eating pistachios
As with any food, it’s important to eat pistachios in moderation. Too much pistachio intake can pose the following risks:
- Excessive calorie intake: Pistachios are low in calories compared to many other nuts, but still relatively high in calories. Therefore, eating too much of them “chronically eating too much can lead to weight gain,” says Banna.
- Not ideal if you have kidney disease: Because it contains phosphorus and potassium, you should avoid pistachios if you have kidney disease. If your kidneys aren’t working properly, you need to limit these minerals.
- Excessive sodium intake: Eating salted pistachios carries the risk of consuming excess sodium, which can increase the risk of unwanted bloating and high blood pressure, Hardy says. To prevent this, choose unsalted or lightly salted nuts.
Insider takeaway
Pistachio is an excellent additive to a nutrient-rich diet, including fiber, protein, vitamins and minerals, antioxidants, and healthy fats, all of which contribute to improving your overall health. .. However, they should be consumed in moderation.
