Pistachio is a symbol of health, happiness and good fortune. Since ancient times, pistachio nuts have been admired for their delicious taste and health benefits. Even now, pistachios are often given as a gift during the Chinese New Year. Today, pistachios are considered as one of the world’s healthiest foods.

Pistachios Nutritional Value

Pistachios are a nutritional powerhouse.

  • They are champions in vitamin B6 content, one of the richest sources of it.

  • Of all the popular nut varieties, pistachios have the highest concentration of iron.

  • Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids and phytosterols.

  • Pistachio nuts are the second best source, after almonds, of dietary fiber.

Pistachios Nutritional Value per 100g and Percent Daily Value* (%DV):

Calories 562
Total fat 45 g 69% DV
Saturated fat

Polyunsaturated fat

Monounsaturated fat

6 g

14 g

24 g

Total carbohydrate 28 g 9% DV
Dietary fiber

Sugar

10 g

8 g

40% DV
Protein 20 g 40% DV
Vitamin B1

(Thiamine)

0.9 mg 76% DV
Vitamin B2

(Riboflavin)

0.16 mg 13% DV
Vitamin B6 1.7 mg 131% DV
Vitamin B9

(Folate)

51 mcg 13% DV

 

Vitamin E 2 mg 15% DV
Vitamin K 13 mcg 13% DV
Magnesium 121 mg 34% DV
Manganese 1.2 mg 57%DV
Phosphorus 490 mg 70% DV
Iron 4 mg 30% DV
Zinc 2 mg 25% DV
Potassium 1025 mg 22% DV

Pistachios are a nutritional powerhouse.

  • They are champions in vitamin B6 content, one of the richest sources of it.

  • Of all the popular nut varieties, pistachios have the highest concentration of iron.

  • Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids and phytosterols.

  • Pistachio nuts are the second best source, after almonds, of dietary fiber.

“Double B6” Easy Snack for Everyday

Pistachios Natural Healing Power

  • Pistachios have phenomenal contents of vitamin B6
  • Pistachios improve hemoglobin production
  • Pistachios are rich in heart-healthy fats
  • Pistachios are rich in folate which is important for synthesis of the “hormones of happiness”
  • Pistachios help lower high blood pressure
  • Pistachios are good for people with diabetes
3 Best Sources of Vitamin B1

Pistachios for Vegans

Pistachios are one of the best food sources of vitamin B6. A 100-gram serving of pistachios has 1.7mg of vitamin B6, whereas 100g of salmon have 0.8mg. Pistachios are twice higher in B6 than salmon!

 

Pistachios for Weight Loss

Although pistachios are high in calories, many studies have provided strong evidence that their consumption is not associated with weight gain or obesity. If you are trying to lose weight, it makes sense to eat pistachios as part of a healthy diet.

 

How Many Pistachios Can You Eat Per Day?

One handful per day of pistachios is just right.

Surprising Facts about Pistachios

  • The pistachio tree, Pistacia vera, is a member of the cashew family with separate male and female trees.

  • Each pistachio tree averages around 50 kilograms (110lb) of seeds, or around 50,000 nuts, every two years.

  • Iran and the United States are the major producers of pistachios, together accounting for over 70% of the total world production

  • Archaeology shows that pistachio seeds were a common food as early as 6750 BC

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