Pistachio Nutrition-Calories, Proteins, Carbs, Vitamins and more

Pistachio Nutrition-Calories, Proteins, Carbs, Vitamins and more

Pistachio nutrition- Pistachio nuts (known as Pista in Hindi) have been known as the symbol of robust health and wellness. They are native to Iran and Iraq and have been around 7000 BC. They are nuts but in botanical science, these are called seeds. These yellow or green, slightly sweet edible seeds of the “Pistacia vera” tree belong to the cashew family. The trees of pistachio grow largely in regions of central Asia and the middle east. Chiko, Red Allepo, Kerman, Joley and Peter are some of the pistachio varieties grown in Jammu & Kashmir region.

Let’s read more about the pistachio nutrition, its content, health benefits and downsides of Pistachios.

These nuts are edible seeds of the “Pistacia vera” tree and are enriched with fibre, protein, antioxidants and several vitamins and minerals which are essential for good health. Due to their high nutritional value and long storage life, these kernels used to be as vital travel items among many early traders and explorers. They are not only healthy but also delicious and has been used in a range of recipes including desserts and ice cream.


Pistachio Nutrition -Content

Pistachios are cholesterol-free and are an excellent source of vitamins and minerals.

Calories, Fiber and Carbohydrates

100 grams of raw pistachio nuts contain almost 562 calories as per USDA, most of which come from the fat available in it. Pistachios contain 10 grams of dietary fibre which is 40 percent of total recommended daily intake for an adult under 50 years old. the same amount of pistachios has 28 grams of carbohydrates or 9% of RDI.


100 grams of pistachios has 20 grams of protein, which is 40 percent of the RDI. Pistachios contain significant amounts of amino acids, which includes a few essential amino acids too. Arginine and phenylalanine are the two vital amino acids found in pistachios that curb appetite, boost mode, lowers pain and strengthen the immune system.


Compared to other nets, these nutrient-dense nuts contain lower fat content. 100 grams of pistachios contains 45 grams of fat, and most of this is composed of healthy monounsaturated and polyunsaturated fats. Pistachios have zero cholesterol and trans fats. They are rich in fibre and antioxidant compounds. As per a study, they have a higher content of phytosterols, which plays a crucial role in cell membrane function and reducing blood cholesterol.

Vitamins and Minerals

Pistachio contains various vitamins like A, C and E, but they are high in vitamin B6. Vitamin B6 is extremely helpful in the metabolism of glycogen and amino acids. They are also rich in thiamine, known as B-1, which is essential for the proper functioning of the brain, digestion and increasing appetite. Apart from vitamins, they are also loaded with all healthy minerals such as copper, iron, calcium phosphorous, magnesium, manganese and phosphorous. Copper is vital for the formation of bone, collagen and red blood cells. One cup of pistachios contains 44 % of RDI of this essential mineral. 100 grams of pistachios provide 30 per cent of the daily recommendation of magnesium, 29 per cent of potassium and 21 percent of iron of your needs. Magnesium improves metabolism, nerve function and bone formation while potassium helps to regulate muscle contractions, fluid balance and nerve signals. pistachios also contain a good amount of phosphorous which is helpful for strong bones, cholesterol metabolism and energy storage.

Health benefits of Pistachios

Haemoglobin Production

Pistachios are rich in iron, vitamin B6 and folate, which play a pivotal role in the production of haemoglobin. Haemoglobin helps in the proper transportation of oxygen from the lungs to the various parts of the body like the liver, thymus, spleen, etc. Thus, it also helps various body parts from getting infections.

Heart Disease and Type 2 Diabetes Prevention

The monounsaturated fatty acids present in pistachio helps to lower high blood pressure. Also, the presence of Phytosterol in these healthy nuts decreases the cholesterol absorption from various foods., says research published in the National Library of Medicine. In this way, it helps in bringing down cholesterol levels in the blood. The availability of higher amounts of bad cholesterol in the body results in fatty accumulations in the blood vessels. Eventually, these deposits grow bigger and choke up the arteries, making it difficult for enough blood supply to the heart. Pistachios also contain good amounts of phosphorus that helps in controlling Type 2 diabetes.

Protect the Nervous System and Prevent Cancer

Higher content of vitamin B6 allows the body to produce essential amino acids, which promotes the proper functioning of the nervous system and the immune system. Vitamin B6 also promotes proper blood circulation by supporting to transport oxygen through arteries to cells. Pistachios are also rich in plant-based compounds which act as antioxidants and prevent the formation of free radicals that contribute to ageing and various cancers like breast cancer, lung cancer and prostate cancer.

Weight Management

As the pistachios contain fatty acids, but most of them are monounsaturated fats, which are soluble in nature. And hence they do not promote weight gain. Besides, pistachios are rich in fibre that keeps you satisfying for a longer time, preventing binge eating. However, pistachios are also high in calories so people who are considering to lose extra weight should not consume pistachio in high quantities. But, in moderation, it is healthy and burns the excess fat instead of storing it

Optimize Eye Health

Pistachio is also helpful in improving vision. It has carotenoids that save eyes from age-related issues like macular degeneration and cataract. Also, the presence of zeaxanthin and Luteins filters the high-energy ultraviolet rays and prevent the eyes from its harmful effect.

Risks Associated with Pistachios

Roasted Pistachios with Sodium Increase Weight

Eating too many roasted and salted pistachios may lead to excess weight, which is obviously not good for the health of your heart.

So, whether you are consuming pistachios or any other nuts, moderation is the key to stay healthy and fit.

Pistachio Nutrition Data

Scientific Name: Pistacia vera

Calories- 562

Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)

Nutrients   Quantity % Daily Value*  
Protein 20 g     40%
Total Fat 45 g     69%
Sugar 8 g  
Calcium   10%
Iron   21%
Potassium 1,025 mg         29%
Sodium 1 mg    0%
Dietary Fibre 10 g     40%
Total Carbohydrate 28 g     9%
Vitamin A   8%
Vitamin C   9%
Vitamin B6   85%
Magnesium   30%

 *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Author: Ahaana Sahay