- Pistachios may help with gut, heart and metabolic health, and may aid in weight management.
- They contain potassium, plant protein, antioxidants and fiber to support a healthy diet.
- Eat pistachios as a snack, in a salad, as a crunchy coating or as part of dessert.
It’s not hard to understand why you might eat pistachios every day. Recognized for their distinctive shells and rich taste, these little nuts are beloved around the world. Ranging from soft green to pale ivory, pistachios provide a delightful crunch and slightly sweet, nutty flavor, making them a perfect companion in a variety of meals and snacks. This is quite the nutrition-packed nut. “Pistachios are a source of complete protein with all nine essential amino acids, they have healthy mono- and polyunsaturated fats, they are loaded with fiber and they contain antioxidants,” explains Taylor Berggren, M.S., RDN. But what if you actually do eat pistachios every day? Thankfully, because of their plethora of nutrients, you may reap some pretty impressive benefits when you nosh on these nuts.
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Why We Love Pistachios
They May Help with Blood Pressure
Pistachios contain nutrients that support healthy blood pressure, including calcium and magnesium. They are also a natural source of potassium, a mineral that helps to counteract the effects of sodium in the body, helping to promote better blood vessel function and normal blood pressure levels. In addition to those minerals, pistachios offer heart-healthy compounds like phytosterols and antioxidants, which may provide additional cardiovascular benefits. These nutrients may be responsible for the results of a meta-analysis of 13 randomized controlled trials that found pistachio consumption is linked to a decrease in systolic blood pressure (the top number on a reading).
They May Improve Eye Health
The gorgeous green and purple hues pistachios possess are partially due to the levels of two carotenoids they contain: lutein and zeaxanthin. These carotenoids not only help make pistachios look super-colorful, they also play a crucial role in protecting our eyes. Lutein and zeaxanthin are found in the retina and help filter out potentially damaging light, reducing the risk of eye diseases that lead to vision loss, such as age-related macular degeneration and cataracts.
Pistachios are a source of complete protein with all nine essential amino acids, they have healthy mono- and polyunsaturated fats, they are loaded with fiber and they contain antioxidants.
—Taylor Berggren, M.S., RDN
They May Help with Weight Management
Some people still think that eating nuts will result in weight gain. However, data shows that pistachio consumption is not associated with weight gain or increased obesity risk. Pistachios play a valuable role in weight management due to their unique nutritional profile. The combination of protein and fiber in these nuts promotes feelings of fullness, which can help prevent overeating.
What’s more, people who eat pistachios tend to have a healthier diet. Eating 1.5 ounces of pistachios every day for four months is associated with increased fiber intake and decreased consumption of sweets. And other data showed that consuming tree nuts (like pistachios) as snacks is linked to a reduction in waist circumference among young adult females compared to eating high-carbohydrate snacks.
They May Help with Blood Glucose Control
Eating pistachios may help you manage your blood sugar, making them an excellent choice if you have diabetes or prediabetes. Their combination of healthy fats, protein and fiber helps to stabilize blood glucose by slowing down the absorption of sugar into the bloodstream.
They May Improve Your Gut Health
Eating pistachios may give your gut health a boost. Along with their fiber, which can help you stay regular, the nuts may also promote gut health. “A 2023 review study reports that daily pistachio intake increased some bacteria in your microbiome known for their ability to produce butyrate, an essential type of fatty acid that acts as fuel for the cells in your large intestine,” says Berggren. Although more research—particularly on humans—is needed, taking care of your gut health is important for your digestion, weight, immune system and more. Pistachios can be part of a gut-healthy diet.
Nutrition Information
The following is the nutrition information for 1 serving (1 ounce) of shelled unsalted pistachios:
- Calories: 165
- Carbohydrates: 8 g
- Dietary fiber: 3 g
- Total sugar: 2 g
- Added sugar: 0 g
- Protein: 6 g
- Total fat: 13 g
- Saturated fat: 2 g
- Cholesterol: 0 mg
- Sodium: 1.7 mg
- Magnesium: 30 mg
- Folate: 14 mg
- Potassium: 277 mg
*Sugar in pistachios is naturally occurring
Are Pistachios Safe for Everyone?
If you have an allergy to pistachios, these nuts are not safe to eat. (If you are allergic to other tree nuts, you may or may not be able to tolerate pistachios; talk to your health care provider.) Otherwise, outside of an allergy, “there are very minimal risks to consuming pistachios,” explains Elizabeth Shaw, M.S., RDN. However, she adds, the nuts can be a choking hazard for children under 4, so if you’re sharing the nuts with young eaters, they’re best eaten pureed as a dip.
Additionally, those who experience digestive issues may find that pistachios, when consumed in large amounts, can lead to discomfort due to their high fiber content. Lastly, people with kidney stones or high potassium levels should consult a health care provider before incorporating pistachios into their diet, as the nuts contain oxalates, which may promote stone formation.
4 Ways to Enjoy Pistachios
- Pair with other flavors: Pistachios have a naturally rich and slightly sweet flavor that makes them a good choice for a variety of dishes. Eat a combo of sweet fruits like grapes or apples with pistachios, pair with savory cheeses, such as goat cheese or sharp Cheddar. (If you’re feeling fancy, go ahead and dribble some honey on top or sprinkle over chocolate-drizzled fruit.
- Use as a topping: Add chopped pistachios to salads or yogurt to add a delightful crunch and a nutty flavor. Pro tip: Consider toasting pistachios lightly first to intensify their flavor.
- Use as a protein coating: To create a delicious pistachio crust for proteins such as chicken, fish or tofu, crush pistachios into fine crumbs and combine them with breadcrumbs or panko. Season with herbs and spices, and then coat the protein in the mixture before baking or pan-searing.
- Add to dessert: Chop pistachios and fold them into cake batters or cookie dough. They can also be used atop ice cream or sorbet, adding texture and a hint of nuttiness.
Our Expert Take
Incorporating pistachios into your daily diet can be a positive and healthful choice. These nutrient-dense nuts are packed with protein, healthy fats and essential vitamins and minerals, making them an excellent snack option. Regular consumption of pistachios may support heart health, promote weight management and improve overall well-being.
Frequently Asked Questions
Are pistachios healthy for weight loss?
Yes, pistachios can be beneficial for weight loss. They are nutrient-dense, providing healthy fats, protein and fiber, which can help promote satiety and reduce overall calorie intake when consumed in moderation.
Is it OK to eat pistachios every day?
Go right ahead! “Pistachios can be eaten every day,” says Berggren. “In fact, a 2020 study showed that daily consumption of pistachios may help improve the overall diet quality,” she explains.
What are the side effects of eating pistachios?
While pistachios are generally safe, excessive consumption can lead to digestive issues due to their fiber content. They are also calorie-dense, another reason to consume them in moderation. Additionally, pistachios can cause allergic reactions for individuals with nut allergies.
Do pistachios burn belly fat?
No specific food, including pistachios, can target fat loss in a specific area like the belly. However, incorporating them into a balanced diet can contribute to overall weight loss, which may help reduce belly fat over time.
Are pistachios a protein or carb?
Pistachios are primarily a source of healthy fats, but they also contain protein and carbohydrates. They offer about 6 grams of protein per ounce, making them a good nut choice for additional protein intake.
