Nutrition Content Of Pistachios

Pistachios are nuts of Mediterranean trees that have an edible green kernel and a distinctive open shell. These nuts may be roasted and salted whole and are a popular snack item. They are also used for cooking and pair well with veal and poultry. Their distinctive green hue makes them popular for ice-creams and in confectionery, especially candies with nougat. Like many nuts, pistachios are high in many nutrients essential for human health.

Basic Nutrition Stats

A 1-ounce serving of dry roasted pistachio nuts without salt added provides 160 calories, 6 grams protein, 13g fat (1.6g saturated), 8g carbohydrates (2g sugar and 3g dietary fiber), 0mg cholesterol and only 3mg sodium. Most of the fat in pistachios is heart-healthy monounsaturated fat. Pistachios are rich in several micronutrients (vitamins and minerals) essential for human health.

B-Vitamins

Pistachios are rich in thiamin (B1) and vitamin B6, meeting 16 and 18 percent of the recommended Daily Value (DV) for each, respectively. Thiamin is essential for normal nerve function. In conjunction with other B-vitamins, thiamin releases energy from the foods you eat. Vitamin B6 is important for protein metabolism, making hemoglobin in red blood cells (carries oxygen to the tissues), is used to break down glycogen to glucose (keeping your blood sugar levels steady overnight), and, along with vitamin C, manufactures brain chemicals or neurotransmitters, such as serotonin and dopamine.

Mineral-Rich

A 1-ounce serving of dry roasted pistachios meets roughly 14, 18 and 19 percent of the DV for the minerals phosphorus, manganese and copper, respectively. Phosphorus, along with calcium, is necessary for developing strong bones and teeth, is involved in many metabolic reactions and is a part of DNA and therefore needed for growth. Manganese also helps form bone and plays a role in the metabolism of carbohydrates, fats and protein. Copper works with another trace mineral, iron, to form hemoglobin. It is also required to synthesize collagen and for energy metabolism.

Monounsaturated Fat and Protein

A 1-ounce serving of dry roasted pistachios offers 13g of fat, mostly heart-healthy monounsaturated fat, similar to that of another fruit, the avocado. According to the Dietary Guidelines for Americans, or DGA, you should control your fat intake, but the fat you choose should be from foods rich in mono- and polyunsaturated fats, for optimum health.
In addition, pistachios are protein-rich, providing 6g per serving, nearly the equivalent of 1 ounce of meat. Protein is essential for building body cells, tissues and muscles.

Heart Healthy Food

According to the American Heart Association, you should replace protein foods high in dietary cholesterol with those that offer less cholesterol, choose foods low in added sugars and sodium and eat plant-based foods more often that are rich in dietary fiber, such as legumes, nuts and seeds. Dry roasted pistachios without added salt meet the above criteria, making it a heart-healthy food choice.