Pistachios are a small nut typically eaten after being dry roasted and salted. Like many other nuts, pistachios are fairly high in fat; however, they contain no trans fats and little saturated fat, making them a source of healthier monounsaturated fats. Due to this, and a high protein content, a small handful of pistachios can be a satisfying and nutritious snack.
Background
Pistachios originated in Asia Minor and the Middle East, and spread throughout the Mediterranean over time, according to California Rare Fruit Growers, Inc. In the United States, California is a major region for growing pistachios commercially, along with countries like Iran and Turkey. You can typically find pistachios in the produce section of grocery stores. One cup of unshelled pistachios produces around 50 percent inedible shells, with the edible product containing a total of 694 calories, and weighing 123 g.
Carbohydrates
One cup of pistachios contain 32.25 g of total carbohydrates with 12.2 g of dietary fiber. Another 1.7 g is from starch, another complex carbohydrate. Pistachios are also fairly high in simple carbs, with a total of 9.52 g of sugars. The main sugars found in pistachios are sucrose, glucose, fructose and maltose.
Protein and Fat
Pistachios have high levels of protein; however, their fat content is also high. One cup has 25.77 g of protein and 55.13 g of total fat. Still, none of this fat is trans fat and only 6 g are saturated fat. This means that the remaining 49 g of fat are primarily from unsaturated fats, which are healthier than saturated and trans fats.
Minerals
Pistachios are a good source of a variety of minerals. They are particularly high in potassium, with 1239 mg in just 1 cup. They are also high in calcium, magnesium, and phosphorus, with 132 mg, 134 mg and 577 mg, respectively. However, salted pistachios are also high in sodium, with 526 mg in a 1 cup serving; excessive sodium intake can lead to elevated blood pressure, so you may need to switch to unsalted pistachios if your sodium intake is too high. Pistachios also have small amounts of other minerals, including iron, zinc, copper, manganese and selenium.
Vitamins
Pistachios are a good source of the B vitamins, particularly folate, with 63 micrograms in 1 cup. This size serving also contains 87.9 mg of choline, another essential vitamin. Finally, pistachios are high in antioxidants like vitamin A, lutein and gamma tocopherol.
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