Pistachio Nutrition Facts
Pistachios, also identified as the “skinny nut,” are full of essential nutrients and have many health benefits. There are around 26 pistachio nuts in one ounce and contain 6 grams of protein, 3 grams of fiber, and only 2 grams of saturated fat.
The human body cracks down protein into amino acids, which are essential to the development and repair of cells. Our bodies naturally produce other amino acids, but they cannot provide the necessary amino acids, which need to be absorbed. Pistachios contain a small quantity of all of those crucial amino acids.
· Excellent Source of Essential Vitamins and Minerals
Pistachios are a great source of manganese and copper and a great source of phosphorus and thiamin. They are also a great source of vitamin B6, which offers 25% of the Daily Value per serving.
· A Good Source of Fiber
Most Americans consume less than the suggested 14 grams of fiber per 1000 calories. As a great source of fiber, pistachios can help you meet this purpose. A serving of these nuts contributes 3 grams of dietary fiber or around 12% of the Daily Value.
- Carbs in Pistachio
One serving of pistachio nuts provides around 8 grams of carbohydrates and 12% of the Daily Value of the fiber. Similar to other nuts, they have a low glycemic inde. Pistachios have a low glycemic index. Because of their lower carbohydrate content, in addition to their fat and fiber contributions, they help lower the increase in blood sugars after consuming high carb foods like bread, potatoes, and white rice.
- Fats in Pistachio
Until recently, nuts like pistachio had a bad reputation because of their high-fat content.
However, as the foundation of diet science has evolved, we have learned that the type of fat is more significant than the amount of it.
A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 7 grams are monounsaturated fats, and 3.5 grams are polyunsaturated. Compared to other tree nuts, pistachios are one of the lowest in fat and cholesterol free.
- Protein in Pistachio
A serving of pistachios contains almost 6 grams of protein and is estimated to be part of the protein group, according to the USDA MyPlate. Opposed other tree nuts, pistachios have a higher amount of primary amino acids and the highest percentage of branched-chain amino acids. Pistachios are an excellent plant-based protein option for everyone, especially people with a vegetarian or vegan diet.
- Micronutrient in Pistachio
The tiny green nut is filled with minerals, vitamins, and phytonutrients. In fact, you can “see” the nutrients through the different colors in pistachio. The yellow and green color of the nut comes from zeaxanthin and lutein, couple carotenoids, which may help you prevent age-related macular degeneration.
The purple skin girding the nut is filled with anthocyanins, the same sort of antioxidants located in cranberries and grapes.
Health Benefits of Pistachios
- Heart Health
There is a notable body of research proving that consuming pistachios may have a positive impact on heart health by reducing blood pressure and improving cholesterol levels.
- Weight Management
A study fed its subjects a 500-calorie deficit diet for three months. The difference in the diets was their evening snack— pistachios (240 calories) or pretzels (220 calories). Researchers discovered that while both groups lost weight due to the calories deficit, the pistachio group had more reduction in BMI along with a decrease in triglyceride levels.
- Blood Sugar Controls
Studies have shown that consuming pistachios can lower the risk of diabetes. Notably, lower insulin and glucose levels were observed after consuming pistachios in those with prediabetes. One study found that pistachios may help to blunt the spike in glucose levels when consumed with high carb foods like pasta, white rice, or bread.
- Gut Health
A research published in the British Journal of Medicine exposed that pistachios may be helpful to the gut and have a greater impact compared to other nuts like almonds. Results revealed that consuming pistachios increased particular bacteria, which helps to produce inflammation-fighting short-chain fatty acids and reduced the number of lactic acid bacteria.