No need to compromise taste, fun or health to reach your weight goals when you include pistachios as part of your daily calorie needs. A one-ounce serving of pistachios is 49 nuts—more nuts per serving than any other snack nut. Plus, a serving of 49 pistachios has only 160 calories!

Recent studies suggest that individuals who regularly eat nuts may have higher quality diets.¹ Additionally, including nuts as part of a calorie restricted diet may help keep dieters on track and increase weight loss.¹

Researchers found that the act of shelling pistachios slowed down consumption, resulting in fewer calories ingested.² A separate study of pistachios in the shell discovered that when consumers had a visual cue of the amount eaten, they consumed less.³ For young and healthy adults research suggests that short term consumption of a pistachio nut snack can decrease body weight and adiposity compared to a refined carbohydrate snack.⁴

1 Bullo M et al. Nutrition Attributes and Health Effects of Pistachio Nuts. Br J Nutr. 2015 Apr;113 Suppl 2:S79-93. doi: 10.1017/S0007114514003250.

2 Honselman CS, Painter JE, Kennedy-Hagan KJ, Halvorson A, Rhodes K, Brooks TL, Skwir K. 2011. In-shell pistachio nuts reduce caloric intake compared to shelled nuts. Appetite. Oct;57(2):414-7.

3 Kennedy-Hagan K., Painter JE, Honselman C, Halvorson A, Rhodes K, Skwir K, 2011. The effect of pistachio shells as a visual cue in reducing caloric consumption. Appetite. Oct;57(2):418-20.

4 Hernandez LM et al. The effects of consuming a pistachio snack versus a refined carbohydrate snack on blood lipids, blood glucose, body weight, and body composition in young healthy adults. FASEB J. 2012;26:1b396.

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