Pistachios- Nutritional Importance And Health Benefits


What Are Pistachios?

Pistachios are the seeds of the pistachio tree. They’re typically green and slightly sweet. They’re known as nuts, but botanically pistachios are seeds. People have been consuming them for thousands of years.

The kernels can have distinct colors, ranging from yellow to shades of green. They’re typically about one inch long and half an inch in diameter. But if you want to taste one, you’ll have to crack open its hard shell first.

The pistachio tree originated in western Asia, and archaeologists accept pistachios became a food as early as 7,000 B.C. They took place to the United States in the mid-19th century and commercial production began in the 1970s.

California, Arizona, and New Mexico compose all of America’s commercial pistachio production. You can get pistachios shelled or unshelled, roasted, or salted. They’re accessible in most grocery stores, and you can buy them in bulk from pistachio growers.



Pistachio Nutrition Information-

A 28 g serving of pistachios, which is about 49 kernels, has about 159 calories and:

  • 5.72 grams of protein
  • 7.7 grams of carbs
  • 12.85 grams of fat
  • 3 grams of fiber

Pistachios are cholesterol-free and a fair source of vitamins and minerals, including:

  • Manganese
  • Phosphorous
  • Copper
  • Vitamin B6

They also pack quite a punch of potassium. In fact, a 56g serving has more potassium than a large banana and as much fiber as a cup of cooked broccoli.


Health Benefits of Pistachios


  • Packed with nutrients- High levels of unsaturated fatty acids and potassium. Both have antioxidant and anti-inflammatory traits.
  • Low in calories- Pistachios contain fewer calories and more protein than most other nuts. Also, their essential amino acid portion s higher than any other nut.
  • Reduces the risk of cardiovascular disease- They can lower your chances of cardiovascular disease. 
  • Regulates your blood sugar levels and cholesterol- Pistachios are bursting with the fiber, minerals, and unsaturated fat that can help keep your blood sugar, blood pressure, and cholesterol in check.
  • Good for gut health and satiating-Their fiber and protein can make you feel fuller for longer. This fiber can also have a positive effect on your gut by adding “good” bacteria.
  • Helps in managing weight- They can help you manage your weight since they’re a nutritious and satisfying snack. This may help you eat barely overall and lose weight. Buying pistachios in their shells slow down your eating.
  • Promotes blood vessel health-  Some studies suggest that eating pistachios lowers the amount of fat and sugar (glycemic index) in your blood. Plus,  improves the flexibility and tone of your blood vessels. 
  • Good for eye health- It consists of lutein and zeaxanthin which are essential for eye health.


Risk of Pistachios

Although raw pistachios don’t have much sodium that’s not true for roasted pistachios, which are often salted. One cup of dry roasted pistachios with salt provides 526 milligrams of sodium. Unwanted sodium can lead to things like high blood pressure, heart disease, and stroke. 

If you have fructan intolerance, an unfavorable reaction to a kind of carbohydrate. The pistachios might bother your belly. If so, you may have:


How to eat pistachios-

This snack can be enjoyed in a variety of ways. These comprise of as a snack, salad garnish, or pizza topping, or even in baking, adding a beautiful green or purple color to various desserts and dishes. Some delectable and green-colored desserts include pistachio gelato or cheesecake.

Adding on, like other nuts, they can be used to make pesto or nut butter.

You can even try mizzling them over your favorite oven-baked fish. Or add them to your morning granola, or making your own dessert crust.

Lastly, pistachios can be adored on their own as a convenient, tasty, and healthy snack.



Pistachios are a superior source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine. Their health benefits may involve weight loss benefits. Also, it helps to lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health. What’s more, they’re delectable, versatile, and fun to eat. For most people, including them in their diet is a considerable way to improve overall health.


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