Back to knowledge libraryPistachios
Pistachio nuts are the edible seeds of the pistachio tree, which can be found in the Middle East and Central Asia. They have a distinctive “pistachio green” colour and aslightly sweet flavour.
What is the nutrient content of pistachio nuts?
A recommended serving size of pistachio nuts is 30g, which is about 50 nuts (without their shells):
What are the health benefits of pistachios?
1. Heart Health: Pistachio nuts are rich in monounsaturated and polyunsaturated fats, which can help lower bad cholesterol (LDL) and increase good cholesterol (HDL), contributing to heart health.
2. Weight Management: Despite being energy-dense, pistachio nuts are one of the lowest-calorie nuts, making them a good snack option for those watching their weight. Their high protein and fibre content also promote satiety (the feeling of being “full”).
3. Eye Health: Pistachio nuts are a good source of lutein and zeaxanthin, antioxidants that protect against certain age-related eye diseases and support overall eye health.
Where can I find pistachio nuts?
Pistachio nuts may be eaten raw, as part of spreads (e.g. nut butters), roasted and/or salted, and in many sweet and savoury dishes, such as cakes, ice creams, and breakfast cereals.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024]
U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. Pistachio nuts, unsalted.
Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2343007/nutrients [Accessed 10 September 2024].
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
Gebauer, S. K., West, S. G., Kay, C. D., Alaupovic, P., Bagshaw, D., & Kris-Etherton, P. M. (2008). Effects of pistachios on cardiovascular disease risk factors and potential mechanisms of action: a dose-response study. The American journal of clinical nutrition, 88(3), 651–659. https://doi.org/10.1093/ajcn/88.3.651
[Accessed 10 September 2024].
Fantino, M., Bichard, C., Mistretta, F., & Bellisle, F. (2020). Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention. Appetite, 144, 104483.
https://doi.org/10.1016/j.appet.2019.104483
[Accessed 10 September 2024].
Bulló, M., Juanola-Falgarona, M., Hernández-Alonso, P., & Salas-Salvadó, J. (2015). Nutrition attributes and health effects of pistachio nuts. British Journal of Nutrition, 113(S2), S79–S93.
https://doi.org/10.1017/S0007114514003250
[Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.