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Pistachios

Pistacia vera

Also known as Pistachio nut, Green almond

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The green seed of a small desert tree, usually sold roasted in a split shell. The USDA reference entry is for the raw kernel without the shell.

Blood Sugar & Metabolic HealthHeart HealthEye Health

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Moderate evidence

Some trials report a lower glucose response when pistachios are eaten with a carbohydrate meal, and small improvements in fasting glucose in people with prediabetes.

Moderate evidence. Several human studies point the same way, with real caveats.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Moderate evidence

Several trials report lower total and LDL cholesterol when pistachios replace other snack foods, though effect sizes vary and some trials show change only in triglycerides.

Moderate evidence. Several human studies point the same way, with real caveats.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Macular health

Eye Health
Limited evidence

Contains compounds associated with macular pigment, namely lutein and zeaxanthin. Evidence is limited to a small number of trials measuring macular pigment density rather than eye disease outcomes.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Pistachios

Ask about Pistachios

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories560 kcal28%
Protein20.2 g40%
Total fat45.3 g58%
Carbohydrate27.2 g10%
Fibre10.6 g38%
Total sugars7.66 g—
Water4.37 g—
Fats
Saturated fat5.91 g30%
Monounsaturated fat23.3 g—
Polyunsaturated fat14.4 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)14.1 g—
Vitamins
Vitamin A26 µg3%
Vitamin C5.6 mg6%
Vitamin D0 µg0%
Vitamin E2.86 mg19%
Thiamin (B1)0.87 mg73%
Riboflavin (B2)0.16 mg12%
Niacin (B3)1.3 mg8%
Pantothenic acid (B5)0.52 mg10%
Vitamin B61.7 mg100%
Folate51 µg13%
Vitamin B120 µg0%
Minerals
Calcium105 mg8%
Iron3.92 mg22%
Magnesium121 mg29%
Phosphorus490 mg39%
Potassium1025 mg22%
Sodium1 mg0%
Zinc2.2 mg20%
Copper1.3 mg144%
Manganese1.2 mg52%
Selenium7 µg13%
Other measured compounds
Beta-carotene305 µg—
Alpha-carotene10 µg—
Lutein + zeaxanthin2903 µg—
Caffeine0 mg—
Ash2.99 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Nuts, pistachio nuts, raw (USDA FoodData Central, FDC ID 170184).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedChanges carotenoids and lipid oxidation

    Moderate roasting has little effect on the fat, but high temperatures degrade the carotenoids that give the kernel its colour and accelerate oxidation of the unsaturated fat.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Tree nut allergy

    Pistachio is a major tree nut allergen with very high cross-reactivity to cashew, since both are in the same botanical family. Reactions can be severe.

  • Worth knowing

    Aflatoxin contamination

    Pistachios are one of the crops most often flagged for aflatoxin, a mould toxin, in import controls. Reputable supply chains test for it; visibly mouldy, shrivelled or unusually bitter nuts should be discarded.

  • Worth knowing

    Added salt

    Most pistachios are sold roasted and salted, and the shell-cracking habit makes large portions easy. Sodium, not the nut itself, is often the more relevant issue.

  • Worth knowing

    Fructans and gut symptoms

    Pistachios are unusually high in fructans for a nut and are restricted in the elimination phase of a low-FODMAP diet, where they commonly provoke bloating.