Pistachio nuts grow in the hulls of pistachio trees. Pistachio trees are native to Western Asia and the Mediterranean region, and there are now a number of pistachio farms in California. The raw pistachio nut offers numerous nutrients, vitamins and minerals, and can vary in nutritional value depending on the size of the nut and the manufacturer.
Calories
A serving of pistachios weighs about 28 to 30 g, depending on the brand. One serving of pistachios contains 170 calories, with between 110 and 120 calories from fat. One serving of pistachios represents a little less than 10 percent of a 2,000 calorie diet, and about 7 percent of a 2,500 calorie diet.
Fat Content
One serving of pistachios contains 13 to 14 g of fat, representing 20 to 22 percent the daily value for this macronutrient. Pistachios also contain a small amount of saturated fat, with about 1.5 g per serving. Pistachios are free of trans fat, and provide a rich source of monounsaturated fats, which can lower your cholesterol.
Carbohydrates, Sugar And Fiber
A 28 g serving of pistachios provides 8 to 9 g of carbohydrate, accounting for 6 to 8 percent of a 2,000 calorie diet. Pistachios naturally contain a small amount of sugar, with about 1 to 2 g per serving. Pistachios are also a source of dietary fiber, providing about 3 g per serving.
Protein
One serving of pistachio nuts contributes between 5 and 6 g of protein to your diet. Most U.S. nutritional labels to not include percent daily values for protein, because adequate protein consumption is not a concern for Americans over 4 years of age. However, about 15 percent of your total calories should come from protein.
Vitamins
Pistachios are high in vitamin B-6, which plays a large role in immune system health, with about 18 to 20 percent the daily value per serving. A serving of pistachio nuts is also high in thiamine, and contains moderate amounts of vitamin E and vitamin K. Pistachio nuts contain trace amounts of vitamin A, vitamin C, riboflavin and niacin.
Minerals
Pistachios are a rich source of phosphorous, copper and manganese. Each serving of pistachio nuts contains moderate amounts of iron, magnesium, potassium, calcium, zinc and selenium. Pistachio nuts can be high in sodium, as well, with about 150 to 160 mg per serving. Your body needs sodium in small amounts, but too much can lead to cardiovascular disease. You can limit your sodium intake by consuming unsalted pistachios.
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