Pistachios are among the most nutritious foods to choose. After shelling them, you can eat the meats of these versatile nuts for snacks, with salads, in bread, fish, pasta or chicken recipes and in desserts. To get the most benefit from pistachios, eat them in moderation as part of an overall balanced diet.
Basic Information
Each oz. of raw pistachio nuts contains 158 calories, 8 g of carbohydrates and 6 g of protein. Though nuts are high in calories, individuals who eat them regularly tend to weigh less, according to the Linus Pauling Institute Micronutrient Information Center. To avoid weight gain when you add pistachios into your diet, it is important to substitute them for other foods and not add them as a source of excess calories.
Types of Fats
Each oz. of pistachios has nearly 13 g of total fat and only 1.6 g of saturated fat. Saturated fat raises your cholesterol levels, and you may be able to lower your cholesterol and risk for heart disease when you choose unsaturated fats instead of saturated, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. An oz. of pistachios has 6.8 g of monounsaturated fat and 3.9 g of saturated fat.
Dietary Fiber
Each oz. of raw pistachio nuts provides 2.9 g of dietary fiber. Fiber lowers your cholesterol levels and may help you control your weight because it satisfies your hunger, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Dietary fiber also acts as a laxative so it lowers your risk for constipation. Pistachios also provide phytosterols, which are also cholesterol-suppressing nutrients from plant-based foods, according to the Linus Pauling Institute Micronutrient Information Center.
Other Information
A high-sodium diet can cause high blood pressure and an increased risk for heart disease and stroke; pistachios, however, are a healthy choice because they are sodium-free. An oz. of salted, dry-roasted pistachios has 121 mg of sodium or 5 percent of the recommended daily limit of 2,300 mg for healthy adults, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Pistachios provide potassium, which helps regulate blood pressure as well as thiamine and magnesium.
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