Nuts & Seeds

Pistachio Nut

Health
ScoreA

Pistachios are nutrient-dense tree nuts rich in plant-based protein, healthy monounsaturated fats, and bioactive polyphenols. They offer cardiovascular and metabolic benefits with a distinctive nutritional profile supporting healthy aging.

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Why Pistachio Nut scores 85

Nutrient density20

Protein quality12

Fiber content10

Healthy fats9

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per 1 oz (28 g)

Copper 40%Vitamin B6 28%Thiamin 20%Manganese 15%Phosphorus 11%

Nutrition

per_100g

560

Calories

20.2g

Protein

27.2g

Carbs

45.3g

Fat

10.6g

Fiber

Health benefits

Improved cardiovascular health and cholesterol management

strong evidence

Plant sterols and monounsaturated fats reduce LDL cholesterol; polyphenols improve endothelial function and reduce arterial inflammation

Enhanced eye health and reduced age-related macular degeneration risk

strong evidence

Lutein and zeaxanthin concentrate in the retina, filtering harmful blue light and reducing oxidative damage to photoreceptor cells

Improved metabolic health and blood glucose control

moderate evidence

High fiber and protein content slow digestion and nutrient absorption; polyphenols enhance insulin sensitivity and reduce postprandial glucose spikes

Reduced chronic inflammation and oxidative stress

moderate evidence

Anthocyanins, flavonoids, and proanthocyanidins neutralize free radicals and suppress pro-inflammatory cytokine production

Optimized gut microbiome composition

emerging evidence

Prebiotic fiber and polyphenols serve as substrates for beneficial bacteria, increasing short-chain fatty acid production and intestinal barrier integrity

Pairs well with

·Pair with berries (blueberries, pomegranate) because both contain complementary polyphenol families that synergistically enhance antioxidant and anti-inflammatory effects
·Pair with leafy greens (spinach, kale) because fat-soluble lutein and zeaxanthin absorption increases significantly with dietary fat from nuts
·Pair with whole grains (oats, farro) because combined fiber and protein create sustained satiety and stable blood glucose, amplifying metabolic benefits
·Pair with olive oil because both provide monounsaturated fats and polyphenols that work synergistically to improve endothelial function and reduce cardiovascular inflammation

Practical tips

·Best timing: midday
·Choose in-shell pistachios over shelled varieties—the red skin contains 30% more polyphenols than the kernel alone, maximizing antioxidant intake
·Store in cool, dry conditions or refrigerate opened packages; pistachios' unsaturated fats are vulnerable to oxidation, which diminishes their bioactive compounds
·Select unsalted varieties to avoid excess sodium intake; if salted, rinse briefly under cool water to reduce sodium while retaining nutrients
·Consume 1 ounce (28g or ~23 kernels) daily as an optimal portion for cardiovascular and metabolic benefits without excessive calorie density
·Soak or lightly roast pistachios to slightly reduce phytic acid, which can modestly enhance mineral bioavailability, particularly for magnesium and zinc