Nutrition Facts Pistachio Nutrition Facts and Health Benefits By Kelly Plowe, MS, RD Updated on June 09, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Pistachio Health Benefits Pistachio Allergies Varieties of Pistachios Storage and Food Safety How to Enjoy Pistachios Pistachios are nutrient-packed nuts that can be enjoyed as a healthy snack or as a delicious recipe. Pistachios are available in the shell or with their shell already removed in roasted, salted, flavored, or raw form. You may be wondering if the high fat content in pistachios makes them an unhealthy snack. On the contrary; the health-promoting fats in this green nut lower its glycemic index and boost its nutritional power. Pistachio Nutrition Facts The following nutrition information is provided by the USDA for 1 ounce of unsalted pistachios without shells (28g, or roughly 1/4 cup). Calories: 165Fat: 13.4gSodium: 2mgCarbohydrates: 7.8gFiber: 2.8gSugars: 2.1gProtein: 5.8gPotassium: 277mg Carbs A 1/2 cup of pistachios provides 18 grams of carbohydrates and 6 grams of fiber. Like most nuts, pistachios have a low glycemic index. The healthy fat and fiber from pistachios have been shown to help lower the spike in blood sugars after eating other high-carbohydrate foods like white rice, bread, and potatoes. Fats Until recently, pistachios and other nuts had a bad reputation because of their high fat content. But as the body of nutrition science has grown, we’ve learned that the type of dietary fat is more important than the amount of fat. A 1/2 cup of pistachios has 30 grams of fat, of which about 4 grams are saturated, 9 grams are polyunsaturated, and 16 grams are monounsaturated fats. Compared with most other tree nuts, pistachios are one of the lowest nuts in fat. The good-for-you unsaturated fats, in addition to other compounds found in pistachios, have earned nuts an FDA Qualified Health Claim stating: “Tree nuts, including pistachios, can be part of a heart-healthy diet. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may lower the risk of heart disease.” Protein A 1/2 cup of pistachios provides almost 13 grams of protein, placing it as part of the protein group, according to the USDA MyPlate. Pistachios are a great plant-based protein option for anyone, but especially for those eating a vegetarian or vegan diet. Vitamins and Minerals The little green nut is loaded with vitamins, minerals, and phytonutrients. You can “see” the nutrients through the various colors in pistachios. The green and yellow color of the actual nut comes from two carotenoids: lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries. Pistachios are also a good source of vitamin B6, phosphorus, and thiamin, and an excellent source of copper. A 1/2 cup of pistachios offers more potassium (625 milligrams) than a large banana (480 milligrams). Pistachios also have the highest phytosterol content (61 grams per 1-ounce serving) among nuts. Pistachio Health Benefits Adding nuts to your meal plan is a delicious and nutritious way to fuel your body. Nut consumption has been associated with certain health benefits. Promotes Heart Health Consumption of nuts has been associated with reduced risk for cardiovascular disease. A small study funded by the American Pistachio Growers showed that a moderate-fat diet containing pistachios reduced blood pressure and vascular resistance during acute stress when compared with a typical Western diet. Pistachios' high phytosterol content also makes them a heart-healthy snack. Phytosterols come from plants, but because they have a similar structure to cholesterol, they compete with cholesterol to limit its absorption. Supports Healthy Weight Management Nuts are rich in polyphenols, which have been associated with a reduction in obesity. The weight-control benefits of a Mediterranean diet, rich in nuts, olives, fruits, vegetables, and whole grains are well-established. Furthermore, snacking on pistachios takes longer than ready-to-eat foods like potato chips or other processed snacks. Because you have to crack open each shell before eating the nut, your body is given a chance to register feelings of fullness before overeating. Helps Manage Gestational Diabetes Another study funded by the American Pistachio Growers was completed on 30 pregnant women diagnosed with gestational diabetes or having trouble managing blood sugar levels. Women in the study either ate one serving of pistachios (234 calories) or one serving of whole wheat bread (240 calories) after an overnight fast. The women who ate the pistachios had a significantly lower rise in blood sugar than the whole wheat bread group. A similar beneficial response was seen concerning insulin levels. The study suggests pistachios may be an effective alternative to low-fat, high-carbohydrate foods for women with gestational diabetes or gestational impaired glucose tolerance. The effect on blood sugar is not surprising since pistachios are much lower in carbohydrates than whole wheat bread (12 grams vs. 42 grams for the serving sizes used in the study). Reduces Risk of Cancer Pistachios have been studied for their potential role in colon cancer prevention. A study of more than 800 colon cancer patients followed for several years concluded that "diets with a higher consumption of nuts may be associated with a significantly reduced incidence of cancer recurrence and death in patients with stage III colon cancer." Roasting pistachios does not diminish their health benefits. Raw or roasted varieties are considered protective against colon cancer. Protects Eye Health Pistachios get their green coloring from lutein and zeaxanthin which research suggests may help to prevent age-related macular degeneration. These antioxidants protect eyes from cellular damage, keeping eyesight sharp as the years go on. May Enhance Muscle Recovery Compared with other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids (BCAAs), which may improve muscle recovery after exercise. However, most research is on BCAAs rather than foods that supply BCAAs, and results have varied. According to the National Institutes of Health, there is insufficient evidence that using BCAA supplements improves performance, builds muscle, or helps muscles recover from exercise. However, eating foods containing protein automatically increases your intake of BCAAs. Pistachio Allergies A tree nut allergy, which includes walnuts, almonds, hazelnuts, pine nuts, cashews, pistachios, macadamias, pecans, Brazil nuts, and more, is one of the most common food allergies among children and adults. Despite their name, peanuts are not tree nuts but legumes, meaning having a peanut allergy does not mean you will also have a pistachio allergy. That said, if you’re allergic to one tree nut, you’re likely allergic to others. An allergic reaction to tree nuts like pistachios can result in anaphylactic shock, and even a small amount can cause a reaction. Varieties of Pistachios Pistachios come in several varieties, including in-shell and shelled. Salted and flavored pistachios are usually roasted first to increase shelf life and preserve crunchy texture. Check if your pistachios are salted by checking the sodium content on the Nutrition Facts Label. For maximum nutrition, go for raw, unsalted pistachios. Roasted nuts are nutritious, but some key vitamins are degraded in high heat. Save money on pistachios by buying in bulk. Storage and Food Safety Pistachios, whether in-shell or shelled should be stored in an airtight container. They can be kept in the refrigerator for a year or in the freezer for two years. Storing pistachios at room temperature causes the nuts to go rancid quicker from their high fat content. Only keep pistachios at room temp for a few months (less than that in warm weather). Keeping raw pistachios in the refrigerator helps keep them fresh for longer. How to Enjoy Pistachios One of the simplest ways to enjoy pistachios is as a snack on their own. Because they don’t need to be refrigerated, they’re a handy on-the-go snack. You might also enjoy: Chopped pistachios to top yogurt or oatmealIn place of croutons as a crunchy topping for saladsOn a cheese or charcuterie boardPaired with a piece of fruit for your afternoon snack (the combination of fiber, fat, and protein is satisfying) Pistachios also make a great ingredient in recipes offering a satisfying crunch. Swapping out breadcrumbs and using pistachios as a crust for baked fish or chicken is an easy, gluten-free option. Pistachios also have a place at the table in crunchy desserts. 15 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. FoodData Central. U.S. Department of Agriculture. Pistachio nuts. Kendall CW, Josse AR, Esfahani A, Jenkins DJ. The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. Eur J Clin Nutr. 2011;65(6):696-702. doi:10.1038/ejcn.2011.12 U.S. Food and Drug Administration. Summary of qualified health claims subject to enforcement discretion: Nuts & heart disease. U.S. Department of Agriculture. ChooseMyPlate. All about the protein foods group. Linus Pauling Institute. Oregon State University. Phytosterols. West SG, Gebauer SK, Kay CD, et al. Diets containing pistachios reduce systolic blood pressure and peripheral vascular responses to stress in adults with dyslipidemia. Hypertension. 2012;60(1):58–63. doi:10.1161/HYPERTENSIONAHA.111.182147 Castro-Barquero S, Lamuela-Raventós RM, Doménech M, Estruch R. Relationship between Mediterranean dietary polyphenol intake and obesity. Nutrients. 2018;10(10). doi:10.3390/nu10101523 Feng X, Liu H, Li Z, Carughi A, Ge S. Acute effect of pistachio intake on postprandial glycemic and gut hormone responses in women with gestational diabetes or gestational impaired glucose tolerance: A randomized, controlled, crossover study. Front Nutr. 2019;6:186. doi:10.3389/fnut.2019.00186 Fadelu T, Zhang S, Niedzwiecki D, et al. Nut consumption and survival in patients with stage III colon cancer: Results from CALGB 89803 (Alliance). J Clin Oncol. 2018;36(11):1112-1120. doi:10.1200/JCO.2017.75.5413 Ng AL, Leung HH, Kawasaki R, et al. Dietary habits, fatty acids and carotenoid levels are associated with neovascular age-related macular degeneration in Chinese. Nutrients. 2019;11(8). doi:10.3390/nu11081720 Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-chain amino acid ingestion stimulates muscle myofibrillar protein synthesis following resistance exercise in humans. Front Physiol. 2017;8:390. doi:10.3389/fphys.2017.00390 National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance: Fact sheet for consumers. Food Allergy Research & Education. Tree nut allergy. Yates L. Nutrition Australia. Nuts and health. Bruhn C, Harris LJ, Giovanni M, Metz D. Nuts: Safe methods for consumers to handle, store and enjoy. University of California Agriculture and Natural Resources. By Kelly Plowe, MS, RD Kelly is a dietitian nutritionist with more than 10 years of experience in food and health communications. She specializes in intuitive eating. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.