Nutrition Information for Pistachio Nuts

Overview

Pistachio nuts have earned the name "the skinny nut" due to their low calorie content. Considered to be one of the healthiest of all the tree nuts, pistachios are an excellent source of fiber, potassium and nutrients. Recent studies suggest that eating small amounts of pistachios daily may lower blood cholesterol levels and in turn lower the risk of heart disease.

Serving Size

Pistachios, because they have the lowest amount of calories, have the largest serving size of all nuts. One serving is about one ounce, which is 49 kernels. This one ounce snack has only 170 calories and offers more than 30 different beneficial nutrients.

Arginine

Pistachios are rich in arginine, a nutrient that is believed to reduce hardening of the arteries. Arginine helps the blood make nitric oxide, which helps keep the artery walls clean.

Phytosterols

Pistachios are a rich source of phytosterols, which are believed to block absorption of cholesterol from food. Phytosterols, or plant sterols, have been shown in many studies to reduce bad cholesterol, or LDL.

Unsaturated Fats

Unsaturated fats are considered healthy fats. Studies have shown that these fats, along with essential fatty acids, which are also found in pistachios, can be heart healthy. These substances may lower blood cholesterol levels if they are used to replace bad, or saturated, fats in the diet.

Fiber

A serving of pistachios contains 3 grams of fiber, or 12 percent of the recommended daily amount. Fiber has been shown to lower cholesterol, regulate blood sugar levels and possibly even reduce the risk of certain cancers.

Vitamins and Minerals

Pistachios are a good dietary source of many minerals and vitamins. They are rich in copper, phosphorus, and manganese, as well as Vitamin B6. Pistachios are also very high in potassium, a vital nutrient for heart and body health.