Raw pistachios make a convenient snack or addition to your meal. These nuts provide good sources of protein, dietary fiber and heart-healthy unsaturated fats. Pistachios are naturally sodium- and cholesterol-free. Choose unsalted, unsweetened pistachios to avoid consuming too much sodium or added sugar.
Calories
A 1-oz. serving of pistachios, or about 49 nuts, contains 160 calories. Nuts have a high energy density, meaning they contain many calories in a small volume of food. Adding nuts to your diet without making cuts elsewhere may contribute to caloric excess and weight gain. To avoid exceeding your caloric needs, consume pistachios and other nuts in place of other high-calorie protein sources, such as meats.
Fat
Pistachios provide a good source of healthy unsaturated fats. A 1-oz. serving of pistachios contains 13 g of fat, including only 1.5 g of saturated fat and no trans fat. Heart-healthy monounsaturated and polyunsaturated fats account for the remaining fat in pistachios. Unlike saturated fat, unsaturated fats can reduce cholesterol and lower the risk of heart disease. Pistachios contain no cholesterol.
Carbohydrates
Pistachios provide a good source of dietary fiber, a nondigestible carbohydrate that promotes healthy bowel function and provides a feeling of fullness. A 1-oz. serving of pistachios contains 8 g of carbohydrates, including 3 g of dietary fiber and 2 g of sugar. Adult women should get at least 20 g of dietary fiber per day, and adult men at least 30 g, according to the Harvard School of Public Health.
Other Nutrients
A 1-oz. serving of pistachios provides 6 g of protein. Like other plant-based protein sources, nuts are incomplete protein sources, meaning they lack one or more essential amino acids. However, the body can assemble complete proteins from complementary incomplete proteins eaten in the same day. Pistachios provide only small amounts of several vitamins and minerals. A 1-oz. serving provides 2 percent of the recommended daily intake of vitamin A and vitamin C, 4 percent of the recommended daily calcium intake and 6 percent of the recommended daily iron intake. Pistachios also provide some manganese, copper, thiamine and phosphorus.
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