Health Benefits of Pistachios - Nutrition Facts & How Does It Work

Written by Ivy

Jan 30 2023

Health Benefits of Pistachios - Nutrition Facts & How Does It Work

Do you typically choose almonds or walnuts for a snack in the afternoon? When you go to the grocery store the following time, you might want to think about changing up your routine and buying some pistachios instead.

For your health, pistachios can deliver a powerful punch. Pistachio nuts are a great addition to any diet thanks to a number of advantages. Pistachios (Pistacia vera) are rich in protein, fiber, vitamins, and healthy fats in addition to having strong antioxidant properties. These low-fat nuts may improve gut health, aid in blood sugar regulation, and promote weight loss.

In this article, we'll talk about the advantages of pistachio nuts, their nutritional composition, how to eat them, and any possible negative effects. Take a look.

What Are Pistachios?


The pistachio tree's seeds are known as pistachios. Typically, they are sweet and green. Pistachios are technically seeds, despite being referred to as nuts. Since ancient times, people have been eating them.

The color of the kernels can vary, from yellow to various green tones. They typically measure half an inch in diameter and an inch long. You must first break through its tough shell if you want to taste one.

Archaeologists estimate that pistachios were first consumed as food around 7,000 B.C., when the pistachio tree first appeared in western Asia. Midway through the 19th century, they immigrated to America, and it wasn't until the 1970s that commercial production started.

America's entire commercial pistachio production is concentrated in California, Arizona, and New Mexico. Pistachios can be purchased salted, roasted, or unshelled. You can purchase them in bulk from pistachio growers and find them in the majority of grocery stores.

Nutritional Value of Pistachios

One hundred grams of pistachios contain:

  • Calories- 557
  • Carbohydrate- 28 grams
  • Fibre- 10.3 grams
  • Fat- 44.4 grams
  • Protein- 20.6 grams

Top Health Benefits of Pistachios

1. Cardiovascular Health

Good fats like polyunsaturated and monounsaturated fats are present in pistachios. The heart is nourished by the unsaturated fats found in pistachios.

Pistachios also benefit those who have diabetes and help lower the risk of stroke. It is because pistachios contain a significant amount of phytosterols. The body absorbs dietary carbohydrates less readily as a result.

In the body, sugar is produced from carbohydrates. Blood sugar levels rise when the body has an excess of carbohydrates. Pistachios' healthy fat content lowers blood pressure by lowering body systolic and diastolic pressure. Also abundant in carotenoids, polyphenols, vitamin E, and vitamin C, they are antioxidant-rich. Your blood vessels' elasticity is enhanced by all of these nutrients.

2. Rich in Antioxidants and Reduces Inflammation

Antioxidants found in pistachios include lutein, beta-carotene, selenium, flavonoids, proanthocyanidins, and gamma-tocopherol. These antioxidants aid in the body's defense against free radicals and cell oxidation. Lutein, beta-carotene, and flavonoids also lessen sun damage, guard against age-related body deterioration, and enhance skin tone.

Pistachios also lessen inflammation in the heart. Heart attacks and other cardiovascular conditions can be brought on by inflammation. Pistachios contain polyphenol, which reduces the risk of heart diseases by promoting anti-inflammatory and anti-platelet properties as well as by enhancing the inner lining of the heart and blood vessels.

Furthermore, pistachios contain vitamin C, a strong antioxidant. It assists in lowering oxidative stress and preventing or minimizing damage brought on by free radicals. This lowers inflammation and encourages healthy aging.

Additionally rich in vitamin E, pistachios nourish and moisturize the skin from the inside out. They also regulate insulin levels and enhance blood flow, both of which help lessen acne. Inflammation-related conditions like prostate cancer and cardiovascular disease are also made less likely by vitamin E.

3. Promotes Healthy Digestive System

Copper, manganese, phosphorus, vitamin B6, and thiamine are all minerals found in pistachios. These vitamins, minerals, and other nutrients support the microbiota, which is the microbial ecosystem that supports digestive health.

The intestinal epithelium is shaped by the microbiota, which also strengthens the gut and guards against pathogens. Additionally, it increases metabolism and lessens intestinal inflammation. Additionally, the high fiber content of pistachios aids in controlling digestion by giving the stool more bulk. The quality of bowel movements is also improved by it.

Probiotics, which are beneficial for gut health, are healthy bacteria that are supported by pistachios. Healthy nutrients from the diet, such as protein, vitamins, and minerals, are more readily absorbed when probiotics are consumed. They also aid in clearing the intestinal tract of dangerous bacteria. They also aid in lowering the pH of the colon, facilitating easy passage of the feces.

4. Pistachios Promotes Sexual Health

L-arginine, which our body uses to create nitric oxide, is present in pistachios in a healthy amount. When you're excited, it helps to increase blood flow.

Pistachios' vitamin E contributes to better erectile function and lower levels of estrogen in male body tissue. Additionally, because they improve sperm quality, pistachios are a favorite nut among men in the Middle East.

One of the few foods with such a high concentration of aphrodisiac qualities is this one. Improved sexual vitality, particularly in males, is a result of aphrodisiac properties.

5. Helpful for Women

Pistachios also aid in the treatment and prevention of PCOS in women. This is due to the fact that it normalizes hormones and lowers insulin levels in the body. According to studies, PUFA and MUFA-rich nuts help maintain a healthy balance of cholesterol, androgen, and insulin levels.

Pistachios have a good amount of protein and fiber, which are crucial for a baby's healthy development, as well as healthy nutrients like potassium, calcium, folate, iron, and calcium. But before consuming anything while pregnant, women should always speak with their doctor.

6. Good for Diabetics

A low glycemic index food is pistachios. They contain fewer carbohydrates than other foods, which means that when our bodies convert carbohydrates to sugar, fewer sugars are released into the blood. They have a low glycemic index, which means they aid in lowering blood sugar levels.

Because they release little blood sugar and lower blood sugar levels, low glycemic index foods are advised for people with type 2 diabetes. On the other hand, a diabetic should limit their pistachio consumption to no more than 1-2 servings per day on alternate days. Therefore, 30g of pistachios per day is sufficient for a healthy diet.

7. Pistachios Improves Sleep Quality

Melatonin, a hormone that the body releases to induce sleep, is abundant in pistachios. Our sleep-wake cycle and sleep quality are controlled by the hormone melatonin. In order to enhance the quality of your sleep, eat pistachios at least two to three hours before bed.
Read More to Learn Pistachios:

Pistachios for Weight Loss

High in fiber are pistachios. Because it keeps you fuller for longer and reduces your calorie intake, fiber consumption may help you lose weight.

Additionally, pistachios increase your metabolic rate, assisting in increased calorie expenditure. Pistachios' fiber content aids in facilitating easier digestion. A quicker metabolic rate is the result of improved digestion. They also contain a lot of protein, which increases the body's metabolic rate and energy levels.

They are a good source of monounsaturated and polyunsaturated fats, which are both healthy fats. Since these fats are soluble, they do not build up in the body and result in weight gain. Pistachios aid in weight loss because of this.

Pistachios have few calories and are high in beneficial nutrients. Losing weight is aided by these qualities. They also produce a satiety-inducing feeling, which aids in appetite suppression. Pistachios contain more calories than our bodies can digest. They can only take in 5% of the total calories, which results in a healthy loss of weight. You can naturally lose weight by eating a few pistachio kernels as a snack or breakfast each day.

A study demonstrates that adding pistachios to the behavioral weight reduction diet caused healthy weight loss and lowered blood pressure.


Side Effects of Eating Pistachios

1. May Result in High Blood Pressure

High blood pressure can result from eating too many pistachios. The possibility of fainting, confusion, blurred vision, and lightheadedness are also present. Additionally, eating salted pistachios may cause your blood sodium levels to rise, increasing your risk of contracting various cardiovascular diseases like hypertension.

2. Can Affect the Digestive System

High fiber levels are found in pistachios. Therefore, eating a lot of pistachios will upset your stomach and result in diarrhea, cramps, abdominal pain, intestinal pain, and irritable bowel syndrome. Pistachios contain fructan, which can also trigger gastrointestinal allergies.

3. Allergies

Pistachios shouldn't be consumed if a person has a tree nut allergy. Tree nuts allergy may result in vomiting, difficulty in swallowing, itchiness in the mouth, nasal congestion, cramps, and nausea,

4. May Induce the Risk of Kidney Stone

Oxalates and methionine can be found in pistachios. Consuming an excessive amount of pistachios can cause the body to release more oxalates and methionine. Oxalates have the ability to bind to calcium and potassium, forming calcium and potassium oxalates. Cysteine kidney stones could form as a result of methionine's potential conversion to cysteine.

5. May Induce Weight Gain

Pistachio consumption in excess can result in weight gain. This is due to the fact that eating more pistachios each day will increase your calorie intake, which will cause weight gain.

6. May Increase the Risk of Cancer

Consuming roasted pistachios could increase your risk of developing cancer. When pistachios are heated to a high temperature during roasting, acrylamides are created, which increases the risk of developing cancer by causing the body to produce cancer cells.



Pistachios are a healthy nut for humans because they contain essential nutrients like vitamin C, vitamin E, folate, protein, fiber, and minerals. They also contain a lot of antioxidants, including flavonoids, beta-carotene, zeaxanthin, anthocyanins, and proanthocyanidins. These nutrients aid in weight loss, lower the risk of cardiovascular diseases, enhance digestion, and treat inflammation. Everything, though, only has health benefits when it is consumed in moderation. Consume about 30 grams (or a handful) of pistachios daily as a result. It can aid in delivering all of its health advantages.

Pistachio overconsumption may also cause allergies, weight gain, an increased risk of cancer, kidney stones, digestive issues, and high blood pressure. As a result, consuming pistachios in moderation may provide you with a number of health benefits while preventing any negative effects.

Frequently Asked Questions (FAQs)

How Many Pistachios Should You Eat in a Day?

You can benefit from all of them and boost your metabolism by eating a handful of pistachios in the evening.

Is It OK to Eat Pistachios Every Day?

Whenever eating nuts, moderation is advised. As a result, eating pistachios five times per day still produces positive results.

Is Pistachio Good for Sperm?

Pistachios are well known for helping to improve men's sexual health. One food that contains many aphrodisiac properties is pistachio. Better sexual vitality results from aphrodisiac properties, particularly in men.

What Are the Worst Nuts to Eat?

Any nut has some health advantages when eaten in its raw state. They might become worse for you if you season them to your taste with salt or sugar. Extra processed sugar and excessive salt consumption both have the potential to increase calorie intake. Your health is negatively impacted by both of these.

Are Pistachios Good for Skin?

Vitamin E and C are both present in pistachios. With the help of both vitamins, skin is nourished while the body is protected from oxidative stress and cell damage, resulting in skin that appears younger and more glowing.

Are Pistachios Bad for Kidneys?

Pistachios contain oxalates and methionine, which turns into cystine but does not directly affect the kidneys. As a result, eating a lot of pistachios may increase your risk of developing oxalate and cystine kidney stones.

Are Pistachios Good for Sleep?

More melatonin than any other nut can be found in pistachios. Melatonin is a hormone that regulates sleep. Pistachios can therefore enhance the quality of sleep and the sleep-wake cycle.

Are Pistachios Good at Night?

Melatonin, which is known as a sleep hormone and aids in regulating the sleep-wake cycle and sleep quality, is abundant in pistachios. It is possible to naturally raise melatonin levels by consuming pistachios two to three hours before bedtime. Around 8 o'clock is when pistachios taste the best. at night

Do Pistachios Boost Testosterone?

When consumed in excess, pistachios' high levels of phytosterol cause men's testosterone levels to drop. However, when consumed in the recommended amount, it helps to improve erectile function in men.

How Many Pistachios Should I Eat to Lose Weight?

1 ounce of pistachios kernels per day in breakfast or as an evening snack can help you lose some extra inches, as they contain fibre which reduces calorie intake by making you feel full. Pistachios are the only nut with the fewest calories, as well. As a result, eating pistachios reduces calorie intake and promotes weight loss.

Do Pistachio Nuts Make You Gain Weight?

No, when eaten in moderation and in the recommended amounts, pistachios aid in weight loss. Pistachio consumption of more than 30 grams per day, however, can result in weight gain.

Is Pistachio Good for PCOS?

Nuts have been shown to be beneficial for PCOS because they balance hormones and help regulate insulin levels. Studies show that PUFAs and MUFAs help maintain healthy levels of insulin, androgen, and cholesterol. PUFA and MUFA content is high in pistachios. are thus beneficial for women with PCOS.

Does Pistachio Increase Blood Sugar?

Because they are low in carbohydrates and have a low glycaemic index, pistachios do not raise blood sugar levels. Foods high in carbohydrates raise blood sugar levels because when they are broken down by the body, carbohydrates become blood sugar.

How Many Pistachios Can a Diabetic Eat?

A diabetic should eat a handful of pistachios per day, or 30 grams of pistachios.

Are Pistachios and Cashews Good for Diabetics?

Low glycemic index foods include cashews and pistachios. These nuts are low in carbohydrates and high in magnesium, which helps regulate and lower blood sugar levels.

Are Pistachios Good for Hormones?

Melatonin is abundant in pistachios. It is a hormone that controls both sleep duration and quality. Eating pistachios at night helps boost melatonin levels, leading to better sleep quality and sleep cycle

What Happens If You Eat Pistachios Every Day?

Polyunsaturated and monounsaturated fats are among the beneficial fats found in pistachios. They consequently support healthy HDL cholesterol and lower bad LDL cholesterol. They also aid in weight loss, blood sugar regulation, and skin and digestion improvement.

Is Pistachio Good for Pregnant Ladies?

Pistachios have all the beneficial nutrients, including potassium, calcium, folate, and iron, which are good for both the mother and the fetus. In addition, a baby needs protein and fiber for healthy development. Before ingesting anything, however, you should always consult your doctor while pregnant.

Do Pistachios Have Side Effects?

Diarrhoea, bloating, abdominal cramps, and intestinal pain can occur after eating large amounts of pistachios. Excessive fiber consumption is the cause of these problems. Pistachios are also rich in protein, and excessive consumption can raise blood pressure, lead to weight gain, and result in kidney stones.

How Many Pistachios a Day is Too Much?

Pistachio consumption of up to 30 grams per day is acceptable. In moderation and in the recommended serving sizes, you should consume food, though, according to your needs.