Pistachios — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Pistachios nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 562 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 28 g | 10.18% |
| Fiber | 10 g | 35.71% |
| Sugars | 8 g | 16% |
| Glycemic Index | 15 | - |
| Protein | 20 g | 40% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 45 | 57.69% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
20 g
🧀 Good Protein Content
10 g
🥔 Good Fiber Content
Pistachios facts & tips
Health benefits
- High in protein, essential for muscle growth and repair.
- Rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health.
- Contains fiber, promoting digestive health and regular bowel movements.
- Rich in antioxidants such as lutein and zeaxanthin, which support eye health.
- Provides essential vitamins and minerals such as Vitamin B6, thiamine, potassium, and magnesium.
Health risks
- High calorie content which can contribute to weight gain if consumed in large quantities, particularly as a snack or ingredient in calorie-dense foods.
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- Risk of allergic reactions in individuals with nut allergies, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
How to choose pistachios
Pistachios should have a rich green color visible through their partially opened shells, which is a natural indicator of ripeness. The nuts should be firm and crunchy when tasted.
Do not purchase pistachios if the shells are completely closed or the nuts inside are discolored or moldy. Nuts that smell rancid or are excessively salty should also be avoided, as they can indicate improper storage.
How to store pistachios
Pistachios should be stored in an airtight container in a cool, dry place. Keeping them in the pantry helps maintain their crunch and flavor. Properly stored, pistachios can last for several months.
Exposure to air and light can cause pistachios to go rancid quickly. Avoid storing them near heat sources or in humid environments. Always ensure the container is tightly sealed to keep out moisture and pests.
✅ Extra Tip
How long do they last?
Pistachios can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, pistachios can be refrigerated or frozen, where they can last up to 1-2 years. Proper storage helps prevent them from becoming rancid.
What to do with leftovers?
Leftover pistachios can be used in a variety of sweet and savory dishes. Chop them and add to salads, yogurt, or oatmeal for added crunch and flavor, or mix them into baked goods like cookies, muffins, or bread. Pistachios are also great when used as a topping for ice cream, yogurt, or fruit salads.
Use pistachios in a trail mix with dried fruits, chocolate, and seeds, or blend them into a homemade pistachio butter to spread on toast or use in recipes. If you have a lot of pistachios, consider making a batch of candied pistachios by coating them in sugar and spices, then baking until caramelized. Pistachios can also be used as a crust for meats or fish, adding a crunchy and flavorful layer. For a quick snack, enjoy pistachios on their own, roasted and lightly salted, or mix them into a smoothie for added texture and nutrition.
👨⚕️️ Medical disclaimer
How pistachios support specific health conditions
Pistachios are nutrient-dense nuts rich in healthy fats, particularly monounsaturated fats, which support heart health by lowering cholesterol levels. They are also high in fiber, promoting digestive health and aiding regular bowel movements. Pistachios contain plant-based protein, supporting muscle health, and antioxidants that protect cells from oxidative damage, promoting immune health. Their nutrient profile and low-calorie content make them an ideal snack for weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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