Pistachios are rich in healthy fats and a fair amount of protein and fiber. The largest producer of pistachios is USA and Turkey.
The pistachio's scientific name is 'Pistacia vera'. Pistachios are used commercially to make ice cream, cookies, sweets, and more.
Pistachios Nutrition Facts
Here below table shows pistachio nutrition facts for 100g. Calories from Fat 405 * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Amount per serving
% Daily Value*
Total Fat 45g
Saturated Fat 6g
Trans Fat 0g
Total Carbohydrate 28g
Dietary Fiber 10g
100 grams of pistachios holds 562 Kcals, 45 grams of fat, 28 grams of carbohydrate, and 20 grams of protein.
There is no cholesterol or trans fat in the pistachios. It contains 1 mg of sodium.
Calories from Fat 405
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
100 grams of pistachios have 562 Kcals(2340 kJ). Most of the calories come from fat.
A 100-gram of pistachios holds 28 grams of carbohydrates, 10 grams of fiber, and 8 grams of natural sugar. In 100 grams of pistachios, Net carbs(Total Carbs-Fiber) should be 18 grams.
8 grams of sugar include:
Pistachios are a terrific source of healthy fats(Mono Fats). 100 grams of pistachios retain 45 grams of fat. 6 grams of saturated fats, and the rest are unsaturated fats.
100 gram of pistachios have unsaturated fatty acids below:
Monounsaturated fatty acids - 23 grams
Polyunsaturated fatty acids - 14 grams
Protein is needed for cell development and maintenance. Pistachios provide a fair amount of protein. 100 grams of pistachios have 20 grams of protein.
100 grams of pistachios hold below amino acids:
Aspartic acid 1.88g
Glutamic acid 4.3g
The glycemic index of pistachios is 15. The low glycemic index makes it an excellent food for people with diabetes.
Vitamins And Minerals In Pistachios
100 grams of pistachios can give you Vitamin C(6%), Vitamin A(3%), Vitamin E(19%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).
Vitamin C improves immunity power, Vitamin A needed for cell growth, Vitamin E conserves healthy skin and eyes., and Vitamin K is necessary for blood clotting and healthy bones.
Pistachios also have an adequate amount of B vitamins. 100 grams of pistachios can provide Vitamin B1(thiamin) 73%, Vitamin B2(riboflavin) 12%, Vitamin B3(niacin) 8%, Vitamin B6(pyridoxine) 131%, and Vitamin B9(folate) 13% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.
Pistachios bring an adequate amount of minerals too. Minerals build strong bones and teeth.
100 grams of pistachios can provide Calcium at 10.5%, Phosphorus 12%, Potassium 51%, Iron 26%, Magnesium 29%, Zinc 20%, Copper 144% and Manganese 52% of your RDA(Recommended Dietary Allowances).
Calcium maintains strong bones; Phosphorus plays a significant role in forming DNA and RNA; Potassium regulates fluid balance; Iron reduces tiredness and fatigue; Magnesium supports muscle, nerve function, and energy production.
Zinc plays a significant role in building proteins; Copper makes red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.
Health Benefits of Pistachios
Pistachio benefits for skin:
Pistachios hold a fair amount of Vitamin C, E. Vitamin C helps whiten skin, and Vitamin E help to remove dark skin spots. Vitamin C is used to treat acne, hyperpigmentation, and fine lines.
Pistachio benefits for men's fertility:
Copper plays a vital role in male fertility. It is a crucial component for the production of the male sperm cell. 100 grams of pistachios hold 1.3 mg of copper. It is more than the RDA intake value of it.
Are pistachios good for diabetics?
The low glycemic index of pistachios makes them safe for diabetics. It can lower your blood sugar level. We advised eating it raw rather than salted because salted pistachios contain more salt and, in some cases, sugar.
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Frequently Asked Questions (FAQ)
Pistachios loaded with Vitamin B-6 and Mangnessium. Both promote sleep. To get good sleep, eat it one hour before bedtime.
Pistachios contains biotin. Biotin improves hair shine, density, and smoothness. You can include 1 ounce of pistachios daily to take benefit of it.
Well, salted pistachios contain high sodium levels in it. High sodium may bring some significant health problems too. Some salted pistachios contain sugar too, So we suggest eating them raw.
If you are eating other nuts, eat 1 ounce of pistachios daily. But if you wish only to eat pistachios nuts, you can consume them more.
Raw pistachios are good for skin, heart health, hair, and sleep. But if you consume salted one, it contains more salt than you think. More sodium levels can bring many heart-related health problems.