Pistachios are a small tree nut with green flesh and a light colored shell. They can be eaten raw or dry roasted and are often added to salads, baked goods or desserts to add crunch and flavor.
Servings And Calories
A single serving of pistachio nuts is 1 oz., about 28 g. or 49 kernels. According to Nutrition Data, a single 1 oz.serving of pistachios has 156 calories. Pistachios are the lowest calorie tree nut, earning them the nickname "skinny nut" and making them an ideal choice for dieters.
Macronutrients
Raw pistachios contain 12 g of fat in a single serving, but only 2 g of this is saturated fat. Some of the fat in pistachios comes in the form of essential fatty acids, with 71.1 mg of omega-3 fatty acids and 3696 mg of omega-6 fatty acids. One serving of pistachios also contains 6 g of protein and 8 g of carbohydrates. With 3 g of dietary fiber in 1 oz. of nuts, pistachios provide 12 percent of an individual's daily fiber needs.
Micronutrients
Raw pistachios contain no sodium or cholesterol, although sodium is often added when pistachios are roasted. According to Pistachio Health, pistachios contain 30 vitamins, minerals and antioxidants. A single serving of these nuts has 24 percent of the recommended daily intake of vitamin B6. Other micronutrients in pistachios include thiamin, iron, vitamin A, calcium, vitamin C, copper, manganese, folate, vitamin E, phosphorus, potassium, magnesium, selenium and zinc. They also contain the antioxidant carotids lutein and zeazanthin.
Health Benefits
Pistachios can lower LDL, the bad cholesterol by 9 percent to 12 percent when included as 10 percent to 20 percent of the dietary energy intake, according to Penn State researchers. This may improve heart health in individuals who include pistachios as a regular part of their diet. Pistachio Health explains that these nuts may also help reduce the risk of developing macular degeneration due to their carotid content and may help with weight loss due to their fiber and protein content.
Considerations
Tree nuts are the second-biggest cause of fatal food allergies in children, according to the Nemours Foundation. Anyone who is allergic to other tree nuts or peanuts should be extremely cautious about consuming pistachios, since many people with one nut allergy often finds that they are allergic to other nuts as well. Children should not be fed pistachios before age 3 and children who do have allergies to pistachios or other tree nuts should be kept away from foods containing the nut as an ingredient. Nut allergies can cause a deadly allergic response in some people.
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