Good things come in small packages when it comes to the nutrition benefits of pistachios. A 1 ounce serving of pistachios (about 49 nuts) contains a host of vitamins, minerals and other nutrients bodies need to function and stay healthy. And all for about 160 calories. One ounce of pistachios provide:
- More dietary fiber (3 grams) than 1/2 cup of cooked broccoli
- Six grams of protein – the same amount as 1 ounce of soybeans
- Good’ fat—7 grams of monounsaturated and 4 grams of polyunsaturated fats, which are considered heart healthy
- Less than 2 grams of saturated fat
- Phytosterols, which may decrease the risk of heart disease
- As much potassium as 1/2 of a large banana
- Vitamin B6
- No cholesterol
- No trans fat
Pistachios also have more antioxidant power per 100 grams than blueberries, blackberries, garlic, and pomegranate juice.
Lutein, an antioxidant found in green and yellow vegetables, is also found in pistachios. This antioxidant has been widely studied and shown to support eye health. Pistachios have more lutein in them than any other nut.
1 United States Department of Agriculture, Agricultural Research Services. (2010). Oxygen radical absorbance capacity (orac) of selected foods, release 2 (2010) Retrieved from ars.usda.gov/Services/docs.htm?docid=15866
2 Richer et al., 2007 S. Richer, J. Devenport and J.C. Lang, LAST II: Differential temporal responses of macular pigment optical density in patients with atrophic age-related macular degeneration to dietary supplementation with xanthophylls, Optometry 78 (5) (2007), pp. 213–219.
3 SanGiovanni JP, Chew EY, Clemons TE; et al, Age-Related Eye Disease Study Research Group. The relationship of dietary carotenoid and vitamin A, E, and C intake with age-related macular degeneration in a case-control study: AREDS report No. 22. Arch Ophthalmol. 2007;125(9):1225-1232.
4 U.S. Department of Agriculture, Agricultural Research Service, USDA National Nutrient Database for Standard Reference, Release 15, 2002. Nutrient Data Laboratory Home Page, nal.usda.gov/fnic/foodcomp.