Pistachios are as popular as healthy, but are they all they’re cracked up to be? Here’s what the experts had to say about the shelled green nuts.
Pistachio Nutrition Facts
Pistachios are loaded with a variety of nutrients, vitamins, and minerals, including phosphorus, vitamin B6, potassium, magnesium, and fiber. They’re also high in carotenoids relative to other nuts, which is an antioxidant that helps reduce the risk of chronic disease and improves heart health.
You can really eat to your heart’s content when it comes to pistachios, too; one serving, or one ounce, comes to 49 pistachios.
“Compared to other nuts, this is a lot of nuts per one-ounce serving,” says registered dietitian Melissa Majumdar, a spokesperson for the Academy of Nutrition and Dietetics. “One ounce of walnuts is only 14 walnut halves.”
Both raw and roasted pistachios have high fat content. One serving has about 13 grams, or 17% of your daily recommended total. However, most of it is monounsaturated fat, a heart-healthy type that can help lower levels of bad cholesterol.
Finally, pistachios are a fantastic source of protein, with one serving containing six grams.
Pistachio Health Benefits
“All nuts are healthy because they are a great source of plant-based protein, fiber, and healthy monounsaturated and polyunsaturated fat,” says registered dietitian Kristin Kirkpatrick.
“Studies on these components alone would suggest that nuts and seeds of all varieties can improve health.”
Plus, pistachios, more than other nuts, can reduce blood pressure thanks to their monounsaturated fatty acids, phytosterols, and high fiber, Majumdar explains.
“They also contain lutein, beta-carotene, and tocopherols, which can reduce systemic inflammation.”
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