Nutritional Benefits Of Pistachio Nuts

Pistachios, like most nuts, are full of minerals and healthy fats. Salted pistachios are high in sodium, but raw pistachios are not. In fact, one quarter cup of raw pistachios contains less than 1 percent of the recommended maximum daily intake of sodium and also supplies large amounts of many other minerals and vitamins.

Calories and Carbohydrates

One quarter cup of raw pistachio nuts contains 173 calories, most of which come from fat. Like most nuts, pistachios are low in carbohydrates, and one cup contains only 8.5 g. One cup of pistachios also has 3.2 g of fiber, which is 11 percent of the dietary reference intake (DRI ), developed by the Institute of Medicine, for an adult under 50 consuming 2,000 calories a day.

Protein

One quarter cup of pistachios contains 6.2 g of protein, which is 13 percent of the DRI for women and 11 percent for men. Although pistachios do not contain all of the essential amino acids, and are therefore not a complete protein, they do contain significant amounts of some amino acids, especially arginine and phenylalanine. Phenylalanine can boost mood, decrease pain and curb appetite, while arginine can boost the immune system.

Fat

One quarter cup of pistachios contains 14 g of fat, and most of this is made up of healthy polyunsaturated and monounsaturated fats. Pistachio nuts contain no trans fats or cholesterol. Pistachios also contain phytosterols, which can work to inhibit the absorption of cholesterol in the intestines.

Minerals

Pistachios supply large amounts of some essential minerals, especially copper, manganese and phosphorus. One cup of pistachios contains 44 percent of the DRI for copper, which is essential for bone, red blood cell and collagen formation. One cup also provides more than 20 percent of the DRI for phosphorus and more than 15 percent for manganese. Phosphorus is important for energy storage, and manganese is used in bone formation and cholesterol metabolism. One cup of pistachios also supplies more than 10 percent of the DRI for magnesium and potassium.

Vitamins

Pistachios are low in vitamins A, C and E, but they contain large amounts of two of the B vitamins. One cup supplies 40 percent of the DRI for vitamin B6 and more than 20 percent of the DRI for thiamine. B6 assists in the metabolism of both amino acids and glycogen. Thiamine, also known as B1, is important for proper digestion, brain function and appetite.