Eat a handful of pistachio nuts or add them in different dishes. Pistachios provide many health benefits. You can add pistachios in rice, vegetables, and baking. Pistachios are highly caloric. All the nutrients found in pistachio are healthy.

Pistachio nuts provide high dietary benefits. These nuts are a solid snack if used in prescribed value. Pistachio nuts are a dry organic product from trees of Pistacia. These trees are home-grown to the warm, dry precipitous districts of western Asia.

Now these trees are grown in the Middle East, United States, and Mediterranean. There are different kinds of pistachios, the most popular type is Kerman. A pistachio nut is found inside a beige shell that normally parts open.

Nutrition values of Pistachio Nut

Pistachios contain the following nutrition values;




8 g


3 g


6 g


12 g













What are the health benefits of pistachio nutrition?

Pistachios are a real source of energy that comes from fat and lipids. One serving of pistachios contain 685 calories, 67% fat, 20% sugars, and 13% protein.

33% of fat is monounsaturated while the rest is unsaturated fat. The unsaturated fat contains omega-6 and omega-3. Pistachios are great source to supply protein, fiber, vitamin-B, and minerals.

A standard serving of pistachios contains 13 g fiber and 25 g protein. These nuts contain high measures of thiamin, phosphorus, vitamin-B6, manganese, copper, magnesium, and iron.

Pistachio nuts fat content is comprised of healthy monounsaturated fat. Their high dietary fiber content is valuable for controlling cholesterol levels. It helps to increase good cholesterol levels (HDL) and decrease bad cholesterol levels (LDL).

Pistachios contain phytochemicals and other anti-cancer agents like vitamin-E, selenium, and carotenes. Vitamin B6 and thiamine in pistachios help to improve your digestion system and provide vitality.

Protein found in pistachios is a complete protein. Which means it contains all basic amino acids that we need to live.

Antioxidants in Pistachio Nuts

Antioxidants and anti-cancer agents are fundamental to human health. They reduce cell harm and plays a role in lowering the danger of infections and tumor growth.

Pistachio nuts contain a more significant number of anti-cancer agents than other nuts.

According to a 4 weeks study, members who ate pistachios daily had more amounts of lutein and γ-tocopherol. These both help to fight with inflammation in the body.

Pistachio nuts have the most elevated substance of zeaxanthin and lutein. These both are critical for eye health and also works as cancer prevention agents. They secure and protect eyes from harm ray damage and age-related macular deterioration.

Age-related macular deterioration is a situation in which you lost your focal vision. Tocopherols and polyphenols in pistachio also help to protect from coronary illness and cancer growth. The fiber content of pistachio makes them healthy for your stomach related issues.

Calories & Amino Acids in Pistachio Nuts

Eating nuts has many health advantages, they are generally high in calories. Pistachio nuts are among the most minimal caloric nuts. One ounce (28 g) of pistachios contains 156 calories. These calories are lower than 183 calories of walnuts and 193 calories of pecans.

Pistachios contain 20% protein of their weight. Pistachio nuts are on number 2 after almonds with regards to protein content. Pistachios contain a higher proportion of basic amino acids. Amino acids are the building squares of protein.

These amino acids are essential because our bodies can’t produce these amino acids. We need to get them from food. Amino acid values are different for different people and circumstances. These circumstances may depend upon a person’s health.

Some amino acids are semi-essential, like L-arginine.  2% of L-arginine is present in pistachios converts into nitric oxide in human bodies. Nitric oxides clear the vein blockage and widen them. Clear and widen veins are good for better bloodstream.

Fiber & Protein in Pistachio Nuts

Pistachios are a source of vitality. Nuts are one of the best foods to lose weight on earth. According to some studies, pistachio nuts are good for weight loss. Pistachios are wealthy in fiber and protein. These two are helpful to fill your stomach for a long time, and you don’t need to snack.

According to the results of a12 weeks diet plan. People who ate 53 g of pistachio nuts daily, found double weight reduction. An extra 24 weeks study on overweight people show the following results. People who ate 20% of calories from pistachios lose 1.5 centimeters more from their waistlines.

Studies have shown the malabsorption of fats from pistachio nuts. There are solid substances which stuck inside the cell dividers. Which further stops them from being processed in the gut.

Pistachios contain high fat and most of these fat are polyunsaturated. Polyunsaturated fat in high quantity triggers your weight. So, it is a good idea to eat in-shell pistachios.

By shelling the pistachios you can keep an eye on their quantities. According to studies, in-shell pistachios provide 41% less calories than shelled pistachios.

Pistachio nuts contain high fiber. One serving of pistachios contains 3 g of fiber. Fiber travels through your stomach related framework generally undigested. Few types of fiber are processed by the great microbes in gut and known as prebiotics. Gut microscopic organisms like bacteria, algae, and fungi process fiber. Which converts into short chains.

You are at low risk of stomach related clutter, coronary illness, and tumor growth. These short-chain unsaturated fats keep your stomach healthy. Eating pistachios increase butyrate microorganisms in the gut more than almonds.

Are pistachio nut nutrients take part to lower cholesterol & blood pressure?

Pistachios may help to lower the danger of coronary illness in different ways. Pistachios are good to lower blood cholesterol levels and enhance circulatory strain. According to many studies on pistachio nuts and blood lipids provide positive results. You need to add pistachios in your eating routine to take full health benefits of pistachios.

Up to 67% of these studies prove that eating pistachios help to lower the bad cholesterol (LDL) and increase good cholesterol (HDL). There is no impact of pistachios on blood lipid profile. Another study on people with high LDL cholesterol also provides positive results. By adding pistachio in their eating routine they lower their LDL cholesterol levels by 9%.

Another study on people of Mediterranean diet also provides positive results. Pistachios were added to their Mediterranean diet, they are able to get 20% of their daily calorie consumption. After a month on this eating routine, they reported a 23% decrease in LDL cholesterol. A 21% decrease in total cholesterol and a 14% decrease in triglycerides.

Pistachio nuts appear to bring down circulatory strain more than any other nuts.

How pistachio nutrients are good for blood vessels?

The endothelium is an internal coating of veins. It is essential that it works properly. Endothelial breakage is a main reason for coronary illness. Amino acids in the bloodstream cause vasodilation. Vasodilation is known as the augmentation or widens of veins. Endothelial brokenness is described by low vasodilation, which also causes low bloodstream.

Nitric oxides take an essential job in vasodilation. It causes veins to enlarge by flagging the smooth cells in the endothelium to unwind. Pistachios are an extraordinary source of amino acid L-arginine. L-arginine converts into nitric oxide in human bodies. In this way, these little nuts might perform a vital job in advancing vein health.

According to a study on 24 patient’s scientists found positive results. Nutritionists added 40g of pistachios daily for three months in their diet. According to their report patients found better vascular conditions and enhanced endothelial capacity.

The appropriate bloodstream is vital for some valuable functions, including erectile function. According to another study on men with erectile dysfunction. Nutritionists added 100 g of pistachios for 3 weeks in patients’ diet and found improvements. Just 100 g of pistachios are enough and provide 557 calories. High dosage of pistachios may cause gain weight.

How pistachios nutrients helps to control blood sugar?

In presence of high carbohydrates pistachios glycemic index is amazingly low. It means they don’t cause high blood sugar levels. According to studies, eating pistachio nuts could have beneficial effects on your blood sugar levels.

One experiment showed that 56 g of pistachio nuts with a high carbohydrate diet lower 20% to 30% blood sugar. Pistachios contain healthy fat and fiber. These nuts are rich in carotenoids, antioxidants, magnesium, and phenolic compounds. These all are helpful to control blood sugar. So, adding pistachio nuts in diet is a good decision.


Pistachio nuts allergy is common in some sensitive people. According to a book “Public Health Nutrition: From Principles to Practice.” These allergies are due to the chemical urushiol or anacardic acid present in unshelled pistachios. These allergic indications range from skin itching to severe anaphylactic conditions. You may face problems like abdominal pain, vomiting, breathing difficulty, and diarrhea. If you have allergic reactions to nuts, observe caution while eating pistachio nuts.