Pistachio Nutrition Benefits and Facts

Nutritional summary

Pistachios are well-established for their ability to improve blood lipid profiles (cholesterol and fats in the blood), with moderate evidence from the USDA indicating they help lower cardiovascular disease risk when total calories are kept constant .
Regular consumption is consistently linked to better blood pressure management, specifically helping to reduce systolic blood pressure (the pressure when the heart beats) as part of a plant-based dietary pattern .
Including these nuts in a weight-management plan may support lower body mass index (BMI) and long-term weight stability, as their nutrient density and satiety (fullness) factors help prevent excessive weight gain .
Early research indicates that pistachios may act as a prebiotic to support the growth of beneficial gut bacteria that produce short-chain fatty acids (compounds that fuel the gut lining), though more human studies are needed to confirm these effects .

Interesting fact

Pistachios are known as 'the smiling nut' in Iran and 'the happy nut' in China because their partially open shells resemble a grin.

Standout nutrients

EPIC

SOURCE

Biotin

EPIC

SOURCE

Copper

EPIC

SOURCE

Vitamin B6

EPIC

SOURCE

Potassium

597

kcal per 100g

Protein22.1g

Fat48.5g

Carbs12.7g

Fiber9.46g

Sugar7.41g

Fat breakdown

Polyunsat14.0g

Monounsat24.9g

Saturated5.76g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Pistachios are drought-tolerant but require significant water for commercial yields, often in water-stressed regions.

Confidencemedium

Storage

Airtight Container

3–6 months

Store in a cool, dry place to prevent rancidity.

Refrigerate

6–12 months

Extends freshness and preserves delicate oils.

Freeze

1–2 years

Best for long-term storage of shelled kernels.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

2 contributing source foods

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Why Should Pistachio Be a Regular Food in Our Diet? - PMC - NIH

[1]pmc.ncbi.nlm.nih.gov

Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake - PMC

[2]pmc.ncbi.nlm.nih.gov

Plant-based snacking: research and practical applications of pistachios for health benefits - PMC

[3]pmc.ncbi.nlm.nih.gov

Pistachios for Health: What Do We Know About This Multifaceted Nut? - PMC

[4]pmc.ncbi.nlm.nih.gov

What are the health effects related to the consumption of nuts?

[5]nesr.usda.gov

Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review - PMC

[8]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

88.7

Version

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