In This ArticleView AllIn This ArticlePistachios NutritionHealth BenefitsAre Pistachios Safe for Everyone to Eat?Tips for EnjoyingFAQs
In This ArticleView All
View All
In This Article
Pistachios Nutrition
Health Benefits
Are Pistachios Safe for Everyone to Eat?
Tips for Enjoying
FAQs
It’s not hard to understand why you mighteat pistachios every day. Recognized for their distinctive shells and rich taste, these little nuts are beloved around the world. Ranging from soft green to pale ivory, pistachios provide a delightful crunch and slightly sweet, nutty flavor, making them a perfect companion in a variety of meals and snacks.
But what if you actually do eat pistachios every day? Thankfully, because of their plethora of nutrients, you may reap some pretty impressive benefits when you nosh on these nuts.
Healthy Pistachio Recipes
The following is the nutrition information for 1 serving (1 ounce) of shelled unsalted pistachios:
This is quite the nutrition-packed nut. “Pistachios are a source of complete protein with all nine essential amino acids, they have healthy mono- and polyunsaturated fats, they are loaded with fiber and they contain antioxidants,” explainsTaylor Berggren, M.S., RDN, a California-based registered dietitian.
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Health Benefits of Pistachios
You May Have Better Blood Pressure
Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. They are also a natural source of potassium, a mineral that helps to counteract the effects of sodium in the body, helping to promote better blood vessel function and normal blood pressure levels.In addition to those minerals, pistachios offer heart-healthy compounds like phytosterols andantioxidants, which may provide additional cardiovascular benefits. These nutrients may be responsible for the results of a meta-analysis of 13 randomized controlled trials that found pistachio consumption is linked to a decrease in systolic blood pressure (the top number on a reading).
You May Have Better Eye Health
The gorgeous green and purple hues pistachios possess are partially due to the levels of two carotenoids they contain: lutein and zeaxanthin. These carotenoids not only help make pistachios look super-colorful, they also play a crucial role in protecting our eyes. Lutein and zeaxanthin are found in the retina and help filter out potentially damaging light, reducing the risk of eye diseases that lead to vision loss, such as age-related macular degeneration and cataracts.
You May Have a Healthy Weight
Some people still think that eating nuts will result in weight gain. However, data shows that pistachio consumption is not associated with weight gain or increased obesity risk.,Pistachios play a valuable role inweight managementdue to their unique nutritional profile. The combination of protein and fiber in these nuts promotes feelings of fullness, which can help prevent overeating.
What’s more, people who eat pistachios tend to have a healthier diet. Eating 1.5 ounces of pistachios every day for four months is associated with increased fiber intake and decreased consumption of sweets.And other data showed that consuming tree nuts (like pistachios) as snacks is linked to a reduction in waist circumference among young adult females compared to eating high-carbohydrate snacks.
You May Have Better Blood Glucose Control
You May Have Improved Gut Health
Eating pistachios may give your gut health a boost. Along with their fiber, which can help you stay regular, the nuts may also promote gut health. “A 2023 review study reports that daily pistachio intake increased some bacteria in your microbiome known for their ability to produce butyrate, an essential type of fatty acid that acts as fuel for the cells in your large intestine,” says Berggren.Although more research—particularly on humans—is needed, taking care of yourgut healthis important for your digestion, weight, immune system and more. Pistachios can be part of a gut-healthy diet.
If you have an allergy to pistachios, these nuts are not safe to eat. (If you are allergic to other tree nuts, you may or may not be able to tolerate pistachios; talk to your health care provider.) Otherwise, outside of an allergy, “there are very minimal risks to consuming pistachios,” explainsElizabeth Shaw, M.S., RDN, a registered dietitian nutritionist and cookbook author. However, she adds, the nuts can be a choking hazard for children under 4, so if you’re sharing the nuts with young eaters, they’re best eaten pureed as a dip.
Additionally, those who experience digestive issues may find that pistachios, when consumed in large amounts, can lead to discomfort due to their high fiber content. Lastly, people with kidney stones or high potassium levels should consult a health care provider before incorporating pistachios into their diet, as the nuts contain oxalates, which may promote stone formation.
Tips for Enjoying Pistachios
Pair with Flavors
Pistachios have a naturally rich and slightly sweet flavor that makes them a good choice for a variety of dishes. Here are a few ideas:
Use as a Topping
Add chopped pistachios to salads or yogurt to add a delightful crunch and a nutty flavor. OurChai Chia Puddingis a delicious recipe that tops off chia pudding with pistachios for texture. Pro tip: Consider toasting pistachios lightly first to intensify their flavor.
Use Pistachios as a Protein Coating
To create a delicious pistachio crust for proteins such as chicken, fish or tofu, crush pistachios into fine crumbs and combine them with breadcrumbs or panko. Season with herbs and spices, and then coat the protein in the mixture before baking or pan-searing. A similar technique is used for ourPistachio-Crusted Halibut.
Add to Desserts
Chop pistachios and fold them into cake batters or cookie dough. They can also be used atop ice cream or sorbet, adding texture and a hint of nuttiness.
Frequently Asked QuestionsYes, pistachios can be beneficial for weight loss. They are nutrient-dense, providing healthy fats, protein and fiber, which can help promote satiety and reduce overall calorie intake when consumed in moderation.Go right ahead! “Pistachios can be eaten every day,” says Berggren. “In fact, a 2020 study showed that daily consumption of pistachios may help improve the overall diet quality of healthy women,” she explains.While pistachios are generally safe, excessive consumption can lead to digestive issues due to their fiber content. They are also calorie-dense, another reason to consume them in moderation. Additionally, pistachios can cause allergic reactions for individuals with nut allergies.No specific food, including pistachios, can target fat loss in a specific area like the belly. However, incorporating them into a balanced diet can contribute to overall weight loss, which may help reduce belly fat over time.Pistachios are primarily a source of healthy fats, but they also contain protein and carbohydrates. They offer about 6 grams of protein per ounce, making them a good nut choice for additional protein intake.
Frequently Asked Questions
Yes, pistachios can be beneficial for weight loss. They are nutrient-dense, providing healthy fats, protein and fiber, which can help promote satiety and reduce overall calorie intake when consumed in moderation.
Go right ahead! “Pistachios can be eaten every day,” says Berggren. “In fact, a 2020 study showed that daily consumption of pistachios may help improve the overall diet quality of healthy women,” she explains.
While pistachios are generally safe, excessive consumption can lead to digestive issues due to their fiber content. They are also calorie-dense, another reason to consume them in moderation. Additionally, pistachios can cause allergic reactions for individuals with nut allergies.
No specific food, including pistachios, can target fat loss in a specific area like the belly. However, incorporating them into a balanced diet can contribute to overall weight loss, which may help reduce belly fat over time.
Pistachios are primarily a source of healthy fats, but they also contain protein and carbohydrates. They offer about 6 grams of protein per ounce, making them a good nut choice for additional protein intake.
The Bottom Line
Incorporating pistachios into your daily diet can be a positive and healthful choice. These nutrient-dense nuts are packed with protein, healthy fats and essential vitamins and minerals, making them an excellent snack option. Regular consumption of pistachios may support heart health, promote weight management and improve overall well-being.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.USDA FoodData Central.Pistachio nuts, unsalted.Iqbal S, Klammer N, Ekmekcioglu C.The Effect of Electrolytes on Blood Pressure: A Brief Summary of Meta-Analyses.Nutrients. 2019 Jun 17;11(6):1362. doi:10.3390/nu11061362Asbaghi O, Hadi A, Campbell MS, Venkatakrishnan K, Ghaedi E.Effects of pistachios on anthropometric indices, inflammatory markers, endothelial function and blood pressure in adults: a systematic review and meta-analysis of randomised controlled trials.Br J Nutr. 2021 Sep 14;126(5):718-729. doi:10.1017/S0007114520004523Mandalari G, Barreca D, Gervasi T, Roussell MA, Klein B, Feeney MJ, Carughi A.Pistachio Nuts (Pistacia veraL.): Production, Nutrients, Bioactives and Novel Health Effects.Plants (Basel).2021 Dec 22;11(1):18. doi:10.3390/plants11010018Neale EP, Tran G, Brown RC.Barriers and Facilitators to Nut Consumption: A Narrative Review.Int J Environ Res Public Health. 2020 Dec 7;17(23):9127. doi:10.3390/ijerph17239127Higgs J, Styles K, Carughi A, Roussell MA, Bellisle F, Elsner W, Li Z.Plant-based snacking: research and practical applications of pistachios for health benefits.J Nutr Sci. 2021 Oct 1;10:e87. doi:10.1017/jns.2021.77Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, White MM.Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake.Nutrients. 2020 Jul 20;12(7):2155. doi:10.3390/nu12072155Sumislawski K, Widmer A, Suro RR, Robles ME, Lillegard K, Olson D, Koethe JR, Silver HJ.Consumption of Tree Nuts as Snacks Reduces Metabolic Syndrome Risk in Young Adults: A Randomized Trial.Nutrients. 2023 Dec 9;15(24):5051. doi:10.3390/nu15245051Nowrouzi-Sohrabi P, Hassanipour S, Sisakht M, Daryabeygi-Khotbehsara R, Savardashtaki A, Fathalipour M.The effectiveness of pistachio on glycemic control and insulin sensitivity in patients with type 2 diabetes, prediabetes and metabolic syndrome: A systematic review and meta-analysis.Diabetes Metab Syndr. 2020 Sep-Oct;14(5):1589-1595. doi:10.1016/j.dsx.2020.07.052Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023 Dec 11;12(24):4440. doi:10.3390/foods12244440
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.USDA FoodData Central.Pistachio nuts, unsalted.Iqbal S, Klammer N, Ekmekcioglu C.The Effect of Electrolytes on Blood Pressure: A Brief Summary of Meta-Analyses.Nutrients. 2019 Jun 17;11(6):1362. doi:10.3390/nu11061362Asbaghi O, Hadi A, Campbell MS, Venkatakrishnan K, Ghaedi E.Effects of pistachios on anthropometric indices, inflammatory markers, endothelial function and blood pressure in adults: a systematic review and meta-analysis of randomised controlled trials.Br J Nutr. 2021 Sep 14;126(5):718-729. doi:10.1017/S0007114520004523Mandalari G, Barreca D, Gervasi T, Roussell MA, Klein B, Feeney MJ, Carughi A.Pistachio Nuts (Pistacia veraL.): Production, Nutrients, Bioactives and Novel Health Effects.Plants (Basel).2021 Dec 22;11(1):18. doi:10.3390/plants11010018Neale EP, Tran G, Brown RC.Barriers and Facilitators to Nut Consumption: A Narrative Review.Int J Environ Res Public Health. 2020 Dec 7;17(23):9127. doi:10.3390/ijerph17239127Higgs J, Styles K, Carughi A, Roussell MA, Bellisle F, Elsner W, Li Z.Plant-based snacking: research and practical applications of pistachios for health benefits.J Nutr Sci. 2021 Oct 1;10:e87. doi:10.1017/jns.2021.77Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, White MM.Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake.Nutrients. 2020 Jul 20;12(7):2155. doi:10.3390/nu12072155Sumislawski K, Widmer A, Suro RR, Robles ME, Lillegard K, Olson D, Koethe JR, Silver HJ.Consumption of Tree Nuts as Snacks Reduces Metabolic Syndrome Risk in Young Adults: A Randomized Trial.Nutrients. 2023 Dec 9;15(24):5051. doi:10.3390/nu15245051Nowrouzi-Sohrabi P, Hassanipour S, Sisakht M, Daryabeygi-Khotbehsara R, Savardashtaki A, Fathalipour M.The effectiveness of pistachio on glycemic control and insulin sensitivity in patients with type 2 diabetes, prediabetes and metabolic syndrome: A systematic review and meta-analysis.Diabetes Metab Syndr. 2020 Sep-Oct;14(5):1589-1595. doi:10.1016/j.dsx.2020.07.052Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023 Dec 11;12(24):4440. doi:10.3390/foods12244440
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
USDA FoodData Central.Pistachio nuts, unsalted.Iqbal S, Klammer N, Ekmekcioglu C.The Effect of Electrolytes on Blood Pressure: A Brief Summary of Meta-Analyses.Nutrients. 2019 Jun 17;11(6):1362. doi:10.3390/nu11061362Asbaghi O, Hadi A, Campbell MS, Venkatakrishnan K, Ghaedi E.Effects of pistachios on anthropometric indices, inflammatory markers, endothelial function and blood pressure in adults: a systematic review and meta-analysis of randomised controlled trials.Br J Nutr. 2021 Sep 14;126(5):718-729. doi:10.1017/S0007114520004523Mandalari G, Barreca D, Gervasi T, Roussell MA, Klein B, Feeney MJ, Carughi A.Pistachio Nuts (Pistacia veraL.): Production, Nutrients, Bioactives and Novel Health Effects.Plants (Basel).2021 Dec 22;11(1):18. doi:10.3390/plants11010018Neale EP, Tran G, Brown RC.Barriers and Facilitators to Nut Consumption: A Narrative Review.Int J Environ Res Public Health. 2020 Dec 7;17(23):9127. doi:10.3390/ijerph17239127Higgs J, Styles K, Carughi A, Roussell MA, Bellisle F, Elsner W, Li Z.Plant-based snacking: research and practical applications of pistachios for health benefits.J Nutr Sci. 2021 Oct 1;10:e87. doi:10.1017/jns.2021.77Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, White MM.Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake.Nutrients. 2020 Jul 20;12(7):2155. doi:10.3390/nu12072155Sumislawski K, Widmer A, Suro RR, Robles ME, Lillegard K, Olson D, Koethe JR, Silver HJ.Consumption of Tree Nuts as Snacks Reduces Metabolic Syndrome Risk in Young Adults: A Randomized Trial.Nutrients. 2023 Dec 9;15(24):5051. doi:10.3390/nu15245051Nowrouzi-Sohrabi P, Hassanipour S, Sisakht M, Daryabeygi-Khotbehsara R, Savardashtaki A, Fathalipour M.The effectiveness of pistachio on glycemic control and insulin sensitivity in patients with type 2 diabetes, prediabetes and metabolic syndrome: A systematic review and meta-analysis.Diabetes Metab Syndr. 2020 Sep-Oct;14(5):1589-1595. doi:10.1016/j.dsx.2020.07.052Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023 Dec 11;12(24):4440. doi:10.3390/foods12244440
USDA FoodData Central.Pistachio nuts, unsalted.
Iqbal S, Klammer N, Ekmekcioglu C.The Effect of Electrolytes on Blood Pressure: A Brief Summary of Meta-Analyses.Nutrients. 2019 Jun 17;11(6):1362. doi:10.3390/nu11061362
Asbaghi O, Hadi A, Campbell MS, Venkatakrishnan K, Ghaedi E.Effects of pistachios on anthropometric indices, inflammatory markers, endothelial function and blood pressure in adults: a systematic review and meta-analysis of randomised controlled trials.Br J Nutr. 2021 Sep 14;126(5):718-729. doi:10.1017/S0007114520004523
Mandalari G, Barreca D, Gervasi T, Roussell MA, Klein B, Feeney MJ, Carughi A.Pistachio Nuts (Pistacia veraL.): Production, Nutrients, Bioactives and Novel Health Effects.Plants (Basel).2021 Dec 22;11(1):18. doi:10.3390/plants11010018
Neale EP, Tran G, Brown RC.Barriers and Facilitators to Nut Consumption: A Narrative Review.Int J Environ Res Public Health. 2020 Dec 7;17(23):9127. doi:10.3390/ijerph17239127
Higgs J, Styles K, Carughi A, Roussell MA, Bellisle F, Elsner W, Li Z.Plant-based snacking: research and practical applications of pistachios for health benefits.J Nutr Sci. 2021 Oct 1;10:e87. doi:10.1017/jns.2021.77
Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, White MM.Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake.Nutrients. 2020 Jul 20;12(7):2155. doi:10.3390/nu12072155
Sumislawski K, Widmer A, Suro RR, Robles ME, Lillegard K, Olson D, Koethe JR, Silver HJ.Consumption of Tree Nuts as Snacks Reduces Metabolic Syndrome Risk in Young Adults: A Randomized Trial.Nutrients. 2023 Dec 9;15(24):5051. doi:10.3390/nu15245051
Nowrouzi-Sohrabi P, Hassanipour S, Sisakht M, Daryabeygi-Khotbehsara R, Savardashtaki A, Fathalipour M.The effectiveness of pistachio on glycemic control and insulin sensitivity in patients with type 2 diabetes, prediabetes and metabolic syndrome: A systematic review and meta-analysis.Diabetes Metab Syndr. 2020 Sep-Oct;14(5):1589-1595. doi:10.1016/j.dsx.2020.07.052
Campos SB, Oliveira Filho JG, Salgaço MK, Jesus MH, Egea MB.Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review.Foods. 2023 Dec 11;12(24):4440. doi:10.3390/foods12244440
