It’s easy to see why you’d eat pistachios every day. Known for their distinctive shells and rich flavor, these small nuts are loved around the world. Ranging from soft green to light ivory in color, pistachios provide a delicious crunch and a slightly sweet, nutty flavor, making them a perfect companion in a variety of meals and snacks.
But what if you actually ate pistachios every day? Luckily, due to their abundance of nutrients, you can reap some pretty impressive benefits from eating these nuts.
Pistachios Nutritional Value
Below is the nutritional information for 1 serving (1 ounce) of shelled unsalted pistachios:
- Calories: 165
- Egg white: 6 grams
- Total fat: 13 grams
- Saturated fat: 2 grams
- Carbohydrates: 8 grams
- Dietary fiber: 3 grams
- Total sugar: 2 grams
- Added sugar: 0 grams
- Cholesterol: 0mg
- Sodium: 1.7mg
- Magnesium: 30mg
- Folic acid: 14mg
- Potassium: 277mg
This is a nut packed with nutrients. “Pistachios are a source of complete protein with all nine essential amino acids, they contain healthy mono- and polyunsaturated fats, they are loaded with fiber, and they contain antioxidants,” explains Taylor Berggren, MS, RDN, a California-based registered dietitian.
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Health Benefits of Pistachios
You can have better blood pressure
Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. They’re also a natural source of potassium, a mineral that helps counteract the effects of sodium in the body, helping to promote better blood vessel function and normal blood pressure levels. In addition to these minerals, pistachios contain heart-healthy compounds like phytosterols and antioxidants, which may offer additional cardiovascular benefits. These nutrients may be responsible for the results of a meta-analysis of 13 randomized controlled trials that found pistachio consumption was associated with a reduction in systolic blood pressure (the top number on a reading).
You can have better eye health
The beautiful green and purple hues that pistachios possess are due in part to the amount of two carotenoids they contain: lutein and zeaxanthin. These carotenoids not only help make pistachios look super colorful, they also play a crucial role in protecting our eyes. Lutein and zeaxanthin are found in the retina and help filter out potentially damaging light, reducing the risk of eye diseases that lead to vision loss, such as age-related macular degeneration and cataracts.
You can have a healthy weight
Some people still think that eating nuts will lead to weight gain. However, data shows that pistachio consumption is not associated with weight gain or an increased risk of obesity., Pistachios play a valuable role in weight management due to their unique nutritional profile. The combination of protein and fiber in these nuts promotes a feeling of fullness, which can help prevent overeating.
In addition, people who eat pistachios tend to have healthier diets. Eating 1.5 ounces of pistachios every day for four months is associated with increased fiber intake and decreased sweets consumption. Other data showed that eating nuts (such as pistachios) as a snack was associated with a decrease in waist circumference in young adult women, compared to eating snacks high in carbohydrates.
You may have better blood glucose control
Eating pistachios can help regulate your blood sugar levels, making them an excellent choice if you have diabetes or prediabetes. The combination of healthy fats, protein and fiber helps stabilize blood sugar levels by slowing the absorption of sugar into the bloodstream.
You may have improved gut health
Eating pistachios can give your gut health a boost. In addition to the fiber, which can help you stay regular, the nuts may also promote gut health. “A 2023 review study reports that daily pistachio consumption increased certain bacteria in your microbiome known for their ability to produce butyrate, an essential type of fatty acid that acts as fuel for the cells in your large intestine,” says Berggren. While more research is needed, especially in humans, it’s important to take care of your gut health for your digestion, weight, immune system, and more. Pistachios can be part of a gut-healthy diet.
Are pistachios safe for everyone to eat?
If you’re allergic to pistachios, they’re not safe to eat. (If you’re allergic to other nuts, you may or may not tolerate pistachios; talk to your healthcare provider.) Otherwise, outside of an allergy, “there are very minimal risks to consuming pistachios,” explains Elizabeth Shaw, MS, RDN, a registered dietitian, nutritionist, and cookbook author. However, she adds that the nuts can pose a choking hazard to children under 4, so if you’re sharing the nuts with young eaters, it’s best to eat them pureed as a dip.
Additionally, people with digestive issues may find that pistachios, when consumed in large amounts, can cause discomfort due to their high fiber content. Finally, people with kidney stones or high potassium levels should consult a health care provider before including pistachios in their diet, as the nuts contain oxalates, which can promote stone formation.
Tips for enjoying pistachios
Combine with flavors
Pistachios have a naturally rich and slightly sweet flavor, making them a great choice for a variety of dishes. Here are a few ideas:
- Eat a combination of sweet fruits, such as grapes or apples, with pistachios.
- Pair pistachios with savory cheeses, like goat cheese or sharp cheddar. (If you’re feeling fancy, drizzle some honey on top, too!)
- Sprinkle over chocolate drizzled fruit, like our Chocolate Pistachio Kiwi.
Use as a topping
Add chopped pistachios to salads or yogurt for a delicious crunch and nutty flavor. Our Chai Chia Pudding is a delicious recipe that tops chia pudding with pistachios for texture. Pro tip: Consider lightly toasting pistachios first to intensify their flavor.
Use pistachios as a protein coating
To make a delicious pistachio crust for proteins like chicken, fish, or tofu, grind pistachios into fine crumbs and mix with breadcrumbs or panko. Season with herbs and spices, then coat proteins with the mixture before baking or pan-searing. A similar technique is used for our pistachio-crusted halibut.
Add to desserts
Chop pistachios and fold them into cake batter or cookie dough. They can also be used on ice cream or sorbet for added texture and a hint of nuttiness. Strawberry Pistachio Greek Yogurt Bark is another delicious way to use pistachios in desserts.
Frequently Asked Questions
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Are Pistachios Healthy for Weight Loss?Yes, pistachios can be beneficial for weight loss. They are rich in nutrients and provide healthy fats, protein, and fiber, which can help promote satiety and reduce overall calorie intake when consumed in moderation.
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Is it okay to eat pistachios every day?Go ahead! “Pistachios can be eaten every day,” says Berggren. “A 2020 study even showed that daily consumption of pistachios can help improve the overall diet quality of healthy women,” she explains.
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What are the side effects of eating pistachios?Although pistachios are generally safe, excessive consumption can lead to digestive problems due to their fiber content. They are also high in calories, another reason to consume them in moderation. Additionally, pistachios can cause allergic reactions in people with nut allergies.
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Do pistachios burn belly fat?No single food, including pistachios, can target fat loss in a specific area like the belly. However, including them in a balanced diet can contribute to overall weight loss, which can help reduce belly fat over time.
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Are pistachios proteins or carbohydrates?Pistachios are primarily a source of healthy fats, but they also contain protein and carbohydrates. They offer about 6 grams of protein per ounce, making them a good nut choice for extra protein intake.
It comes down to
Incorporating pistachios into your daily diet can be a positive and healthy choice. These nutrient-dense nuts are packed with protein, healthy fats, and essential vitamins and minerals, making them a great snack option. Regularly consuming pistachios can support heart health, promote weight management, and improve overall well-being.