Almonds and pistachios are tree nuts that are packed with healthy fats, vitamins, minerals, and plant-based protein.
They are commonly enjoyed as snacks and added to recipes like baked goods, salads, desserts, and more.
Both can help support overall health, but when it comes to providing fiber and promoting weight loss, is one better than the other?
We chatted with experts to find out which nut is best for packing more fiber into your diet and helping you consume fewer calories.
Almonds and pistachios are both nutritious, but there are key differences between the two. Here’s how a 1-ounce serving of each compares:
Almonds
- Calories: 164
- Carbohydrates: 6.12 grams (g)
- Fat: 14.1 g
- Fiber: 3.5 g
- Protein: 6.1 g
- Copper: 0.29 milligrams (mg) or 32.2% of the Daily Value (DV)
- Vitamin E: 7.26 mg or 48% of the DV
- Magnesium: 76.5 mg, or 18.2% of the DV
- Manganese: 0.61 mg, or 26.5% of the DV
Pistachios
- Calories: 159
- Carbohydrates: 7.71 grams (g)
- Fat: 12.8 g
- Fiber: 3 g
- Protein: 5.73 g
- B6: 0.482 milligrams (mg) or 28% of the DV
- Copper: 0.369 mg or 41% of the DV
- Vitamin E: 0.81 mg or 5% of the DV
- Manganese: 0.34 mg or 15% of the DV
“Nutritionally, a one-ounce serving of almonds and a one-ounce serving of pistachios are almost identical in calories, fat, protein, carbohydrates, and fiber, so the biggest differences come down to personal preference and how your body responds to each,” Holly Wyatt, M.D, professor of nutrition sciences at University of Alabama at Birmingham, told Health.
They both provide a variety of vitamins and minerals, which can support overall health. For example, almonds are an excellent source of vitamin E, a fat-soluble vitamin that has powerful antioxidant properties. At the same time, pistachios are high in B6, a nutrient needed for immune function, nutrient metabolism, cognitive development, and more.
Almonds and pistachios can help support weight loss by promoting feelings of fullness after eating, which can help you eat fewer overall calories. However, Wyatt explained that the key is portion size.
“Neither almonds nor pistachios actually cause weight loss, but both can fit into a weight-reduction plan if you are mindful about portions,” she said. “ Nuts are nutrient-dense and energy-dense, and calories still matter, especially if your goal is to lose body fat.”
An ounce of almonds or pistachios provides roughly 160 calories, making them a calorically dense food. However, their high fiber and protein content help you feel full by slowing digestion and stimulating the release of satiety hormones.
In fact, studies show that eating nuts may help with weight management and prevent weight gain over time. However, it’s crucial to stick to small portions as nuts are calorie-dense. “When it comes to weight management, even “good calories” can add up, so portion awareness is important,” added Jennifer Warren, MD, DABOM, DABFM, medical director at Mochi Health.
Warren recommends sticking to a small, one-ounce portion of nuts to keep calories in check.
Fiber plays essential roles in digestive health, including promoting the growth of beneficial bacteria in the gut and keeping bowel movements regular and comfortable.
Almonds and pistachios are both excellent choices for digestive health, but almonds contain about 16% more fiber per ounce than pistachios. Though this difference is slight, if your overall goal is to increase fiber intake, almonds make a better choice.
Almonds and pistachios both contain soluble fiber, a type of fiber that is broken down by bacteria in the large intestine, releasing short-chain fatty acids (SCFAs). SCFAs, including butyrate, propionate, and acetate, support gut health by fueling the cells lining the large intestine, supporting intestinal mucus production, and reducing intestinal inflammation.
Studies show that eating both almonds and pistachios can improve gut health by increasing levels of beneficial bacteria, such as Lactobacillus and Bifidobacterium species, and by supporting a healthier microbiome.
In addition to their weight management and gut health perks, both nuts offer additional health benefits.
Almonds
“Almonds are a great source of vitamin E, magnesium, and healthy unsaturated fats, along with minerals including manganese, copper, and a small amount of calcium,” explained Warren.
Vitamin E has powerful cellular-protective properties, while magnesium is essential for healthy blood pressure and blood sugar regulation. These nutrients can support heart health by helping protect against blood vessel damage, as well as high blood pressure and blood sugar. Eating more foods rich in heart-healthy nutrients, like almonds, can lower your risk of heart disease.
Pistachios
Pistachios contain a high level of carotenoid plant pigments, such as lutein and zeaxanthin, which have powerful antioxidant and anti-inflammatory properties.
In fact, pistachios contain the highest amount of lutein and zeaxanthin of any other nut. Eating foods high in lutein and zeaxanthin could protect against certain types of cancer and age-related macular degeneration (AMD) , an eye disease that can cause vision loss.
So, which nut comes out on top for weight loss and fiber?
“When it comes to almonds versus pistachios, I can’t pick one over the other,” said Wyatt. “It’s really an ‘and’ situation, not an ‘or.’ Both bring unique benefits and can absolutely have a place in a healthy diet,” she explained.
The best way to support your health is to include a variety of healthy, fiber-rich foods in your diet, like almonds and pistachios.
If you’re watching your weight, it’s essential to manage your portion sizes of nuts. Though they’re nutritious, they’re calorie-dense, so sticking to small servings is recommended.
Try rotating both into your meals and snacks to provide a balanced mix of vitamins, minerals, and other nutrients that support overall health and sustainable weight management.
Both almonds and pistachios are nutrient-dense nuts that support weight management, digestion, and overall health.
While almonds contain a bit more fiber, both can help with weight management and a healthy gut.
Including a variety of nuts in your diet is best, but whichever you choose, stick to a small portion to keep your calorie intake in check.
