Are Pistachio Nuts Healthy?

Pistachio nuts were first cultivated commercially in the United States during the 1970s. California now produces about 98 percent of the U.S. crop of this healthy nut. Pistachios may be purchased in the shell or as shelled kernels. The nuts offer antioxidants, multiple vitamins and minerals, protein and heart healthy fats, making them a nutritious addition to any diet.

General Nutrition

One ounce of pistachios, which is about 45 to 49 kernels, contains 160 calories, 8 g of carbohydrates and 6 g of protein. Pistachios offer 3 g of fiber per 1-oz. serving, or about 12 percent of the recommended dietary allowance based on a 2,000-calorie diet. The nuts provide 3 percent of the RDA for calcium and 7 percent for iron. Pistachios also offer 16 percent of the RDA for thiamin, 18 percent for vitamin B6, 14 percent for phosphorus, 19 percent for copper and 18 percent for manganese.

Fats

Of the 13 g of fat contained in 1 oz. of pistachio nuts, only 1.5 g are saturated. The rest of the fat is mono- or poly-unsaturated fats, which, when eaten in place of saturated fats, may help lower your total cholesterol levels, according to the American Heart Association. Fats should comprise between 25 and 35 percent of daily calories to support healthy functions such as hormone production and vitamin absorption.

Antioxidants

Pistachios contain 10 different antioxidants, according to Pistachio Health. Pistachios contain more lutein, beta carotene and gamma tocopherol, a form of vitamin E, than any other nut. These antioxidants help reduce inflammation in the body and scavenge free radicals which can cause health conditions such as cardiovascular disease and cancer. Lutein is especially important to eye health.

Expert Evidence

The nutrients contained in pistachio nuts may help improve blood antioxidant levels in adults with high cholesterol, according to a 2010 study published in "Journal of Nutrition." Researchers, led by Colin D. Ray from Pennsylvania State University, found that when study participants ate a pistachio rich, low-fat diet, they showed higher blood levels of antioxidants and lower bad cholesterol levels than when they followed a baseline low-fat diet without pistachios. Ray and his team concluded that adding pistachios to a heart-healthy diet can improve cholesterol levels and provide antioxidant benefits.

Considerations

Pistachios can be a satisfying snack because their fiber and protein content contribute to feelings of satiation. If you choose shelled pistachios, it takes longer to eat your snack -- helping you stick to moderate serving sizes. If you are concerned about sodium, salted pistachios contain 113 mg of sodium per serving -- just 7 percent of the total 1,500 mg recommended daily by the National Academies' Institute of Medicine.