The Nutritional Value Of Pistachio Nuts

Pistachios are among the most nutritious of nuts you can choose. They offer more fiber in fewer calories than many other varieties, including almonds, cashews, walnuts and macadamias. With healthy fats and satiating qualities, pistachios make a healthy snack.

Calories and Macronutrients

A 1 oz. serving of pistachio nuts comprises approximately 49 kernels and 159 calories. You also get 12.87 g of fat, with just 1.58 g saturated fat. Pistachios provide 8 g of carbohydrates and 5.75 g of protein per serving. Pistachios and almonds both provide the most protein per serving of any nuts.

Healthy Fat Potential

Although pistachios seem high in fat, most of the almost 13 g per serving are of the unsaturated variety. Consuming unsaturated fats instead of saturated and trans fats may help to reduce cholesterol levels, notes the American Heart Association. Saturated fats are found in animal products, while trans fats are found in many manufactured snack foods. Consider reaching for an ounce of pistachios instead of fries or chips.

Vitamins and Minerals

Pistachios contain a number of essential vitamins and nutrients. In 1 oz. you take in 3 percent of the daily recommended allowance for calcium, 7 percent for iron, 3 percent for vitamin A and 2 percent for vitamin C. Pistachios provide 25 percent of the RDA for vitamin B-6 and 16 percent of thiamin, 2 percent of niacin, 4 percent of folate and 3 percent of riboflavin. Pistachios also offer phosphorus, zinc, vitamin E, manganese, selenium and copper. With 290 mg of potassium per 1-oz. serving, pistachios are a high source of this mineral, which helps with fluid and mineral balance, according to Drugs.com.

Other Benefits

Pistachios also contain phytosterols, compounds found in plants that deter your body from absorbing dietary cholesterol. Pistachios also provide 398 mcg of lutein per 1-oz. serving. Lutein is an antioxidant that helps with eye and skin health and fights free radicals that promote aging.

Considerations

One serving of pistachios offers about 12 percent of the RDA for fiber, based on a 2,000 calorie per day diet. While they are nutrient-dense, researchers from Purdue University note that adding nuts to your diet should not lead to weight gain because you tend to compensate for the calories by eating less through the rest of the day. In a review published in the "Journal of Nutrition" in September 2008, lead researcher R.D. Mattes also noted that nuts like pistachios may also cause a slight elevation in metabolism.