The Health Benefits of Pistachios

We know that nuts like walnuts and almonds make a great healthy afternoon snack. But if variety is the spice of life, it might be time to consider adding other nuts to your list, like pistachios.

But are pistachios good for you?

Yes! Pistachios can pack a powerful punch for your health, says registered dietitian Julia Zumpano, RD, LD. That’s because these little green gems are a great source of nutrition and are brimming with vitamins and nutrients.

Zumpano shares the health benefits of pistachios and how many you should aim to eat each day.

What are pistachios?

While we may think of pistachios as nuts, they’re technically seeds from a pistachio tree.

A pistachio comes with a hard shell that you have to crack open to get to the seed (called a nut or kernel). Those green-tinged seeds have a slightly sweet taste.

Pistachios are available shelled, unshelled, roasted or salted and can be found in most grocery stores.

A serving of pistachios, which is about an ounce or 49 kernels, offers:

• 159 calories
• 12.8 grams of fat
• 5.7 grams of protein
• 7.7 grams of carbohydrates
• 3 grams of fiber

Why are pistachios healthy?

Making nuts like pistachios a part of your everyday eating is associated with a decreased risk of death from cancer, heart disease and respiratory disease, Zumpano says.

Pistachios and other nuts are a mainstay of the healthy Mediterranean diet. Studies link this diet to some of the highest life expectancy and lowest heart disease rates in the world.

Need more persuasion about pistachios? Zumpano lays out all the benefits.

They’re high in protein

Pistachios are a nice source of protein (especially for vegans and vegetarians), with about 6 grams per ounce.

They’re full of nutrients

Being full of nutrients is just one of the pistachio nut benefits. Pistachios include vitamin B6, which promotes blood flow by helping carry oxygen through your bloodstream to cells. Vitamin B6 also promotes immune and nervous system health.

They contain a decent amount of potassium, too. In fact, a single serving of pistachios has more potassium than half a banana.

They have antioxidants

Pistachios have plant-based compounds that act as antioxidants, including vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Two of these antioxidants, not found in other nuts, have been linked to a decrease in the risk of developing macular degeneration.

They support healthy cholesterol levels

Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats.

Studies show that adding pistachios to a healthy diet may help lower levels of oxidized LDL (“bad”) cholesterol. This is because of pistachio’s high level of monounsaturated fat, which has been shown to reduce the levels of LDL cholesterol.

They may lower blood pressure

While most nuts may help lower your blood pressure, research shows that pistachios may do that more than any other nut.

They may support healthy blood vessels

You may not think too much about your blood vessels and if they’re healthy, but pistachios may help keep those pathways flowing properly.

That’s thanks to the amount of L-arginine that’s found in pistachios. As your body digests pistachios, it converts the amino acid into nitric oxide, a compound that’s vital in the health of your blood vessels. Healthy blood vessels support your heart health, as well as your sexual health.

They may help lower blood sugar levels

Heard of the glycemic index? Pistachios are considered a low glycemic index food, which means that the nuts won’t lead to major spikes in your blood sugar.

Research shows that eating pistachios may help with not only reducing your fasting blood sugar, but also improving insulin resistance.

They may help with weight maintenance

Ready for more benefits of pistachio nuts?

Thanks to the fiber and protein in pistachios, research shows the nuts may be a good option to help with weight loss and weight maintenance.

Another factor? Research shows that the lower blood pressure you may get from pistachio consumption — as well as the fact that you’re less likely to eat as many sweets if you eat pistachios — may also play a role in weight loss.

They promote a healthy gut

Looking to keep your gut healthy and happy? Pistachios may help thanks to their fiber content.

How does it work? Your body converts the fiber in pistachios to short-chain fatty acids, such as butyrate, which provides the main energy source for your colon cells.

Are pistachios OK to eat every day?

To reap the benefits of pistachios, you don’t have to eat a lot of them. But beware! Their buttery, rich flavor makes them easy to overindulge in.

What’s the right serving size? Aim for 1 to 1 1/2 ounces a day. (That’s about a handful.) Or, if you’re more the counting sort, there’s roughly 49 pistachios in an ounce.

What’s the best way to avoid pigging out on them? Zumpano says one trick to avoid eating too many is to buy them in the shells instead of the pre-shelled variety.

“They’ll take a little longer to eat because you’ll have to pry open the shells,” she says. “The shells also are a great visual reminder of how many you’ve eaten. This can help to keep you on track with portion size.”

And you don’t have to reserve pistachios for snacking either. An easy way to incorporate them into your diet each day? Zumpano suggests trying them as a garnish. Think of them as the perfect way to top off a healthy stir-fry, soup, salad or even hummus. You can also find plenty of recipes using pistachios, from quick breads to pesto.

Potential pistachio risks

Some people may have a tree nut allergy to pistachios. This could lead to serious allergic reactions like itchy eyes or skin, congestion and trouble swallowing. If you’re allergic to pistachios, it’s important to read menus and food packaging to see if pistachios are listed or used as an ingredient.

And while raw pistachios aren’t high in sodium, Zumpano says roasted or salted pistachios tend to have higher sodium levels and can contribute to high blood pressure, stroke and heart disease.

Final thoughts?

Like many other nuts, pistachios can be a great option when it comes to snacking or adding some texture to your meals.

Pistachio health benefits include being full of protein, potassium and other nutrients and antioxidants. And the tiny (but mighty) nut may help your health in a variety of ways, from maintaining healthy cholesterol levels to keeping your gut balanced.

“Pistachios are the lowest calorie nut per serving, but they don’t lack the fiber or protein when compared to other nuts,” reinforces Zumpano. “With pistachios, you get a whopping 49 kernels, which is more than most nuts. They’re a great snack and will keep you satisfied between meals.”