It’s easy to see why we eat pistachios every day. Known for their distinctive shell and rich flavor, these little nuts are beloved around the world. Ranging from pale green to pale ivory in color, pistachios have a delightful crunch and slightly sweet nutty flavor, making them the perfect addition to a variety of meals and snacks.
But what would actually happen if you were to eat pistachios every day? Luckily, pistachios are packed with nutrients, so eating this nut could have some pretty amazing benefits.
Pistachio Nutrition
Below is the nutritional information for one serving (1 ounce) of shelled, unsalted pistachios.
- calorie: 165
- protein: 6g
- Total Fat: 13 grams
- Saturated fats: 2g
- carbohydrates: 8g
- Dietary fiber: 3g
- Total Sugars: 2g
- Added sugars: 0 grams
- cholesterol: 0mg
- sodium: 1.7mg
- magnesium: 30mg
- Folic Acid: 14 mg
- potassium: 277mg
This is a nut packed with nutrients: “Pistachios are a complete source of protein with all nine essential amino acids, contain healthy monounsaturated and polyunsaturated fats, are rich in dietary fiber, and contain antioxidants,” explains Dr. Taylor Bergren, MS, RDNA registered dietitian in California.
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Health benefits of pistachios
It may improve blood pressure
Pistachios contain nutrients that support healthy blood pressure, such as calcium and magnesium, and are a natural source of potassium, a mineral that counteracts the effects of sodium in the body, helping to improve blood vessel function and promote normal blood pressure levels. In addition to these minerals, pistachios contain heart-healthy plant sterols and other compounds, including antioxidants, that may provide additional benefits to your cardiovascular system. These nutrients may be responsible for the results of a meta-analysis of 13 randomized controlled trials that found pistachio consumption is associated with lower systolic blood pressure (the highest blood pressure measurement).
May improve eye health
Pistachios’ beautiful green and purple color is largely due to their content of two carotenoids: lutein and zeaxanthin. These carotenoids not only make pistachios look so colorful, but they also play an important role in protecting our eyes. Lutein and zeaxanthin are found in the retina and filter out potentially harmful light, reducing the risk of vision-deteriorating eye diseases such as age-related macular degeneration and cataracts.
May help you maintain a healthy weight
Some people believe that eating nuts will lead to weight gain, but data shows that pistachio consumption is not associated with weight gain or an increased risk of obesity., Pistachios play an important role in weight management due to their unique nutritional profile: the combination of protein and fiber in this nut promotes satiety and helps prevent overeating.
Plus, people who eat pistachios tend to have healthier diets: Eating 1.5 ounces of pistachios daily for four months increases fiber intake and reduces consumption of sweets. Other data suggest that snacking on tree nuts (e.g., pistachios) reduces waist circumference in young adult women compared to eating high-carbohydrate snacks.
May improve blood sugar control
Eating pistachios may help manage blood sugar levels, making them a great choice for people with diabetes or prediabetes. The combination of healthy fats, protein, and fiber helps slow the absorption of sugar into the bloodstream and keeps blood sugar levels stable.
May improve gut health
Eating pistachios may promote gut health. In addition to the fiber that helps keep your bowels regular, nuts may also promote gut health. “A 2023 review study found that daily consumption of pistachios increased bacteria in the microbiome known for its ability to produce butyrate, an essential fatty acid that serves as fuel for cells in the large intestine,” says Bergren. While more research is needed, especially in humans, taking care of your gut health is important for 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, this nut is not safe to eat. (If you’re allergic to other tree nuts, it may be okay to consume pistachios; talk to your doctor.) Outside of allergies, “there is very little risk to consuming pistachios,” they explain. Elizabeth Shaw, MS, RDNa registered dietitian and cookbook author. But she adds that nuts can be a choking hazard for children under 4, so if you’re sharing nuts with little eaters, it’s best to puree them and eat them as a dip.
Additionally, people with digestive problems may experience discomfort when consuming large amounts of pistachios due to their high fiber content. Finally, people with kidney stones or hyperkalemia should consult with a health care professional before incorporating pistachios into their diet, as they contain oxalic acid, which can promote stone formation.
Tips for enjoying pistachios
Flavor Pairings
Pistachios’ natural richness and subtle sweetness make them perfect for a variety of dishes. Here are some ideas:
- Pair pistachios with sweet fruits like grapes and apples.
- Try pistachios with a flavorful cheese like goat cheese or sharp cheddar (or, if you’re feeling extra indulgent, try a drizzle of honey on top!).
- Sprinkle over chocolate covered fruit, like our Chocolate Pistachio Kiwi.
Use as a topping
Chopped pistachios add a pleasant crunch and nutty flavor to salads and yogurt. Chai Chia Pudding is a delicious chia pudding recipe topped with pistachios for added texture. Pro tip: For enhanced flavor, consider lightly toasting the pistachios first.
Using Pistachios as a Protein Coating
To make a delicious pistachio crust for proteins like chicken, fish, or tofu, crush the pistachios finely and mix them with breadcrumbs or breadcrumbs. Season with herbs and spices and coat the protein with the mixture before baking in the oven or pan-frying. A similar technique is used for pistachio-crusted halibut.
Add to dessert
Chop pistachios and mix them into cake or cookie batter. You can also top ice cream or sorbet with them to add texture and a subtle nutty flavor. Strawberry Pistachio Greek Yogurt Bark is another fun way to use pistachios in desserts.
FAQ
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Are pistachios healthy for weight loss?Yes, pistachios can help with weight loss. They are highly nutritious and contain healthy fats, protein and fiber, so when eaten in moderation, they can help you feel full and reduce your overall calorie intake.
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Is it okay to eat pistachios every day?“You can eat pistachios every day,” says Bergren. “In fact, a 2020 study showed that daily consumption of pistachios may improve the overall diet quality in healthy women,” she explains.
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What are the side effects of eating pistachios?Although pistachios are generally safe, they contain dietary fiber, which can cause digestive upset if consumed in excess. They are also high in calories, so they should be consumed in moderation. Additionally, people with nut allergies may have an allergic reaction to pistachios.
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Do pistachios burn belly fat?No specific food, including pistachios, will help you lose fat in a specific area like your belly, but including pistachios as part of a balanced diet may aid in overall weight loss and help reduce belly fat over time.
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Are pistachios a protein or a carbohydrate?Pistachios are mostly a source of healthy fats, but they also contain protein and carbohydrates. With about 6 grams of protein per ounce, they’re a good nut for increasing your protein intake.
Conclusion
Including pistachios in your daily diet is a positive, healthy choice. This nutritious nut is packed with protein, healthy fats, and essential vitamins and minerals, making it the perfect snack. Regular consumption of pistachios can support heart health, promote weight management, and improve overall well-being.
