Good things come in small packages when it comes to the nutrition benefits of pistachios. A one-ounce serving of pistachios (about 49 nuts) contains a host of vitamins, minerals and other nutrients that bodies need to function and stay healthy. And all for about 160 calories. One ounce of pistachios provides:

  • More dietary fiber (3 grams) than ½ cup of cooked broccoli
  • 6 grams of protein—the same amount as in 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 half of a large banana
  • Vitamin B6
  • Copper
  • Thiamin
  • Phosphorous
  • Manganese
  • No cholesterol
  • No trans fat

Pistachios also have more antioxidant power per 100 grams than blueberries, blackberries, garlic and pomegranate juice. 1

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 than any other nut. 2, 3, 4

Pistachios promote a healthy heart and blood vessels. There is scientific research that supports the power of pistachios for heart health and the health of blood vessels. The U.S. Food and Drug Administration recognizes that tree nuts, including pistachios, can be part of a heart-healthy diet. Research has shown that eating calorie-controlled amounts of pistachios as part of a heart-healthy diet can also help manage healthy cholesterol levels, inflammation and blood vessel health.

1 United States Department of Agriculture, Agricultural Research Services. (2010). Oxygen radical absorbance capacity (orac) of selected foods, release 2 (2010). Retrieved from

2 Richer S, Devenport J , LangJC. 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,

5 U.S. Department of health and Human Services, U.S. Food and Drug Administration. (2009). Food labeling guide Retrieved from

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