Instant dry pudding mixes and ready-to-eat puddings were likely introduced in the early 1950s, with the first flavors being chocolate, vanilla and butterscotch. Pistachio pudding was formulated much later, in 1975. Instant puddings have nutritional value and are a good source of calcium and vitamin D. The non-fat sugar-free varieties, made with skim milk, are the healthiest and contain no fat and minimal calories.
Calories and Fat
If you are watching calories, avoid regular instant pistachio pudding, which contain 160 calories per 1/2 cup and 3 g of saturated fat when made with 2-percent milk. A popular brand of sugar-free, fat-free pistachio pudding mix, made with skim milk, contains 70 calories per 1/2 cup. Although regular puddings contain fat -- as much as 3 g -- pistachio fat-free instant pudding has no fat and only 3 mg of cholesterol per 1/2 cup, according to the MyFitnessPal website.
Carbohydrate and Fiber
Regular pistachio-flavored pudding has 28 g of carbohydrates, the highest carbohydrate content of most regular, instant, dry-mix pudding warns the FitDay website. Carbohydrates are converted into sugar in your body and can contribute to weight gain. Sugar-free pistachio pudding contains fewer carbohydrates than the regular mix, with 13 g per 1/2 cup. Pistachio sugar-free, fat-free pudding has no fiber.
Nutrition
The protein content in 1/2 cup of pistachio pudding is 4 g. The sugar content in regular pistachio pudding is 25 g; in the sugar-free variety, it is 6 g. All puddings made with milk contain vitamin D and magnesium that work with calcium, a vital nutrient for strong teeth and bones. Pistachio pudding is a good source of calcium and provides 15 percent of the daily value, or DV. The potassium content is 210 mg. In addition to vitamins E, B-6, B-12 and riboflavin, fat-free pistachio pudding supplies 5 percent DV for vitamin A and 2 percent DV for vitamin C, based on a 2,000-calories diet.
Sodium
Regular pistachio instant pudding, made with 2-percent milk, has 390 mg of sodium per 1/2 cup; the sugar-free, fat-free variety has 375 mg. Dietary guideline suggest not exceeding 2,300 mg of sodium per day -- 1,500 if you are middle-aged or older, says MayoClinic.com. One 1/2-cup serving of pudding supplies between 17 and 25 percent of the recommended amount of sodium. Excess sodium can cause high blood pressure and edema, which is swelling of the arms, legs and feet.
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