Pistachios Nutrition Facts and Health Benefits

This article provides an in-depth analysis of pistachios' nutritional value and medical advantages.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 18, 2022.

Pistachio, a shelled seed obtained from the Pistacia vera tree, is a valuable nutrient that you can add to your diet due to its delicious taste, beautiful green color, and health benefits.

Pistachio, which people have consumed for centuries, can be consumed alone in their diet and used in desserts, ice creams, sauces, and many other recipes.

On top of being high in fiber and antioxidants, it’s also a complete protein source. Essential amino acids, which the body can’t produce on its own, are present in adequate quantities.

It supports heart health with its high level of healthy fatty acids. In addition, thanks to its composition, it prevents blood sugar fluctuations and provides satiety for a long time.

It’s loaded with healthy micronutrients like vitamins B6, B1, E, and A. Pistachios are also abundant in copper, fluoride, manganese, and phosphorus.

Thanks to this abundance of nutrients, it is a great choice for promoting strong bones and teeth, safeguarding the eyes, and enhancing the skin’s natural glow.

This article provides an in-depth analysis of pistachios’ nutritional value and medical advantages.

Pistachio Nuts Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of pistachio nuts:

  • Energy: 560 calories
  • Carbs: 27.2 grams
  • Sugar: 7.66 grams
  • Fiber: 10.6 grams
  • Protein: 20.2 grams
  • Fat: 45.3 grams
  • Saturated Fat: 5.91 grams

Jump to a section where you can learn more about pistachio nuts nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Pistachios

Thanks to a significant amount of specific vitamins and minerals, pistachios could provide several health benefits.

Continue reading to discover the potential benefits of consuming pistachios.

They May Reduce the Risk of Certain Eye Conditions

Vitamin E is important for maintaining healthy eyesight.

An inadequate supply of vitamin E can increase the risk of eye conditions such as cataracts, retinal degeneration, and macular edema.

Vitamin E plays a key role in immune functions. It can protect us against infections by stimulating the activities of the blood cells against bacteria and viruses. It can also improve skin health by promoting the formation of collagen, which forms the basic structural matrix of the body tissues.

Vitamin E is a powerful natural antioxidant that can protect the body against the damage caused by free radicals. It is especially important for reducing the damage caused due to exposure to radiation and cigarette smoke.

Vitamin E is also needed for the growth of hair. An inadequate supply of this nutrient can result in hair fall. It can also make the hair dull, brittle, and prone to breakage.

The oral intake, as well as the topical application of vitamin E-enriched oil to the scalp and hair roots, can promote hair growth and strengthen the hair shafts.

They May Help Relieving Constipation

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

They May Boost Testosterone Levels

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Reduce a Cancer Risk

Vitamin A, also called retinol, acts as an antioxidant and protects the vital organs against damage by free radicals, thus reducing the risk of cancer.

It also plays a key role in supporting the body’s natural defense mechanisms against infections. It primarily works by activating the functions of the immune system.

Vitamin A is also needed for improving vision. The deficiency of this nutrient can result in problems with eyesight, such as nearsightedness, farsightedness, and night blindness.

Moreover, vitamin A can also help us see in dim light.

Vitamin A can help maintain the health and structural integrity of the skin and the mucosal lining of some body organs, especially the nose.

It can help to reduce or delay the appearance of the signs of aging on the skin, such as wrinkles and fine lines, allowing you to look younger.

It also promotes growth and performs functions related to reproduction.

They May Aid Removal of Unwanted Waste Material From the Body

The primary function of phosphorus is linked to the formation of teeth and bones.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

This can help sustain the normal activities of the body and improve general health.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

May Improve the Formation of Red Blood Cells

Vitamin B6 or pyridoxine can help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 can also help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

May Reduce the Risk of Some Cancers

Potassium is important for the normal functioning of the muscles, nerves, and heart.

It also plays a role in the formation of DNA and RNA, thus reducing the risk of cancer linked to mutations in these genetic materials.

Potassium helps to lower blood pressure by promoting the removal of sodium from the body via urine.

The removal of sodium results in the elimination of water from the body, thus reducing fluid overload.

The reduction in fluid overload and water retention in the body helps to lower the blood pressure and decreases the strain on the heart.

Potassium also helps the muscles contract, thereby supporting our movements. It can keep the bones and teeth strong and aid muscle recovery after strenuous exercise sessions.

Potassium can also help in filtering and removing toxins and waste materials from the kidneys and promote the conduction of nerve impulses throughout the body.

It can improve energy usage and storage in the body, ensuring an adequate supply of glucose to the cells to help them perform their normal functions.

May Aid Certain Hormones Secretion

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

Pistachio Nuts Nutrition Facts

Continue reading to find out the following pistachio nuts nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on pistachio nuts macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate9% DV27.2 g
Protein40% DV20.2 g
Fat58% DV45.3 g

Vitamin Content

Pistachio Nuts are excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin C, and Vitamin B3 (Niacin).

Here's the full pistachio nuts vitamin content per 100g:

Vitamin A17% DV516 IU
Vitamin C6% DV5.6 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)73% DV0.87 mg
Vitamin B2 (Riboflavin)12% DV0.16 mg
Vitamin B3 (Niacin)8% DV1.3 mg
Vitamin B5 (Pantothenic acid)10% DV0.52 mg
Vitamin B6 (Pyroxidine)100% DV1.7 mg
Vitamin B9 (Folate)13% DV51 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E19% DV2.86 mg
Vitamin K0% DV0 µg

Mineral Content

Pistachio Nuts are excellent source of Copper, Fluoride, Magnesium, Manganese, and Phosphorus.

They also contain a good amount of Iron, Potassium, Selenium, and Zinc and some Calcium.

Here's the full pistachio nuts mineral content per 100g:

Calcium8% DV105 mg
Copper144% DV1.3 mg
Fluoride85% DV3.4 mg
Iron22% DV3.92 mg
Magnesium29% DV121 mg
Manganese52% DV1.2 mg
Phosphorus39% DV490 mg
Potassium22% DV1020 mg
Selenium13% DV7 μg
Sodium0% DV1 mg
Zinc20% DV2.2 mg

Protein and Amino Acid Profile

Pistachio Nuts contain 20.2 g of protein per 100 g, or in other words, pistachio nuts provide 3.61 g of protein per 100 kcal.

Unlike the most other plant proteins, protein in pistachio nuts contains all nine essential amino acids, so pistachio nuts are considered a complete protein source.

Histidine OK68% DV0.512 g
Isoleucine OK61% DV0.917 g
Leucine OK54% DV1.6 g
Lysine OK51% DV1.14 g
Methionine OK33% DV0.36 g
Phenylalanine OK73% DV1.09 g
Threonine OK59% DV0.684 g
Tryptophan OK84% DV0.251 g
Valine OK64% DV1.25 g

Fat Breakdown

Around 73% of the calories in pistachio nuts are from fat. Pistachio Nuts have 45.3 grams or 58% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Pistachio Nuts fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, pistachio nuts is cholesterol free.

Pistachio Nuts do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat58% DV45.3 g
Saturated Fat30% DV5.91 g
Monounsaturated Fatdo not have a %DV23.3 g
Polyunsaturated Fatdo not have a %DV14.4 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

19% of the calories in pistachio nuts come from carbohydrates.

Carbs in pistachio nuts are mostly fiber (39%), followed by starch and sugars.

When it comes to sugars, pistachio nuts are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate10% DV27.2 g
Dietary Fiber38% DV10.6 g
Sugars15% DV7.66 g

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