What are the Nutritional Facts about Pistachios?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Pistachios are nutrient-rich nuts high in protein, fiber, and healthy fats. Learn pistachio nutrition facts, calories, and health benefits.
Introduction
Pistachios are one of the healthiest nuts, widely enjoyed as a snack in India and across the world. They are crunchy, tasty, and packed with protein, healthy fats, fiber, vitamins, and minerals. Pistachios support heart health, weight management, eye health, and blood sugar control when eaten in moderation.
Nutritional Value of Pistachios (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 560 kcal |
| Protein | 20 g |
| Total Fat | 45 g |
| Saturated Fat | 5.6 g |
| Carbohydrates | 28 g |
| Dietary Fibre | 10 g |
| Natural Sugar | 7.7 g |
| Potassium | 1,025 mg |
| Magnesium | 121 mg |
| Phosphorus | 490 mg |
| Iron | 4 mg |
| Vitamin B6 | 1.7 mg |
| Vitamin E | 2.9 mg |
| Antioxidants | Lutein & Zeaxanthin |
Key Nutrients in Pistachios
1. Plant-Based Protein
- Supports muscle growth and repair
- Helps keep you full for longer
- Good for vegetarians
2. Healthy Fats
- Mostly monounsaturated and polyunsaturated fats
- Supports heart health
- Helps reduce bad (LDL) cholesterol
3. Dietary Fibre
- Improves digestion
- Supports gut health
- Helps control blood sugar levels
4. Vitamin B6
- Supports brain function
- Helps in energy metabolism
- Important for hormone balance
5. Antioxidants
- Supports eye health
- Reduces inflammation
- Protects cells from damage
Health Benefits of Eating Pistachios
- ❤️ Supports heart health
- ⚖️ Aids in weight management
- 🩸 Helps control blood sugar
- 👁️ Supports eye health
- 💪 Supports muscle and energy levels
Are Pistachios Good for Weight Loss?
Yes, when eaten in moderation. Pistachios:
- Are high in protein and fibre
- Keep you full and reduce overeating
- Are better than fried snacks
Recommended portion: 20–30 pistachios per day.
Who Should Be Careful with Pistachios?
- People with nut allergies
- Those on calorie-restricted diets
- Individuals with high sodium intake (avoid salted pistachios)
Healthy Ways to Eat Pistachios
- Raw or dry roasted (unsalted)
- Added to salads and curd
- Mixed in oats or smoothies
- Used in Indian sweets in small amounts
Conclusion
Pistachios are a nutrient-dense nut rich in protein, fiber, healthy fats, vitamins, and antioxidants. Including pistachios in your diet can support heart health, digestion, eye health, and weight management when eaten in moderation.