Pistachios are not only beautiful, with their unique green color, they’re addictively delicious. Whether snacked on by the handful, added to trail mix, or stirred into baked goods, Americans can’t seem to get enough of these popular nuts.
But the impressive attributes of pistachios don’t end there—they’re one of the many healthy nut varieties, offering an array of health-boosting nutrients. To more fully understand the benefits associated with pistachios, we spoke with two registered dietitians to get the full scoop. Read on to discover all the worthwhile health benefits pistachios have to offer!
Health Benefits of Pistachios
For deeper insight into the health perks pistachios offer, let’s take a look at the nuts’ nutritional breakdown, according to the USDA Food Database:
Raw Pistachios, one ounce (28 grams or about 49 kernels)
Macronutrients
Calories: 159 calories
Protein: 6 grams (g)
Total Carbohydrates: 8 g
Fiber: 3 g
Fat: 13 g
Saturated Fat: 2 g
Unsaturated Fat: 11 g
Micronutrients
Vitamin B6: 0.48 milligrams (mg), 28 percent of Daily Value (% DV)*
Thiamin (vitamin B1): 0.25 mg, 22% DV
Copper: 0.37 mg, 41% DV
Manganese: 0.34 mg, 15% DV
Phosphorus: 139 mg, 11% DV
Potassium: 289 mg, 6% DV
From this analysis, we can see that “pistachios are rich in plant protein, fiber, heart-healthy fats, and key nutrients like potassium, magnesium, and vitamin B6—as well as antioxidants such as lutein and zeaxanthin,” explains Lisa R. Young, PhD, RDN, author of Finally Full, Finally Slim and adjunct professor of nutrition at New York University.
These nutrients translate to a handful of health benefits. Here are seven of the most impressive:
Gut Health
In just an ounce of pistachios, you’ll find a noteworthy three grams of fiber— a complex carbohydrate that supports our gut and digestive health in multiple ways. First off, fiber encourages digestive regularity by moving food through the gastrointestinal (GI) tract—which is often why it’s referred to as ‘roughage’. However, this carb also supports gut health through serving as food for the healthy bacteria living in the colon-based microbial community called the gut microbiome. The microbiome positively influences several areas of our health—digestive health included.
Immune Health
One of the other areas of health that the biome benefits is our immune system—though, other nutrients found in pistachios further benefit immune health as well. Copper is a potent antioxidant, helping to ward off disease-causing free radical molecules in the body while manganese increases our immune response. “Vitamin B6 also supports our immune system by contributing to white blood cell production, which helps fight off infections,” adds Julia Lloyd, MPH, RD, LDN, CDCES, senior dietitian at Brigham and Women’s Hospital.
Metabolic Health
Several elements of metabolic health—from blood sugar regulation to weight management are also championed by pistachios. “Pistachios are one of the lowest-calorie nuts, and their shell helps encourage mindful eating by slowing you down. I always advise my clients to include pistachios with their shells on, as they serve as a built-in portion control tool,” explains Young. Meanwhile, the fiber and protein these nuts contain slow digestion to naturally regulate blood sugar (and energy) levels after eating. This translates to feeling more satisfied and full after enjoying pistachios—further supporting weight management.
Heart Health
The nutrients in pistachios even target cardiovascular health. “Pistachios support heart health by helping to lower LDL (low-density lipoprotein or ‘bad’) cholesterol,” explains Young. This is primarily done through the action of soluble fiber binding to this type of cholesterol that’s strongly correlated to heart disease. However, the high levels of unsaturated fats found in these nuts also work to reduce cholesterol levels, further reducing heart disease risk. Plus, the potassium these nuts boast even helps to regulate blood pressure levels, another key facet of cardiovascular disease risk.
Eye Health
In pistachios, you’ll also find eye health-boosting plant compounds, including lutein and zeaxanthin—which are actually plant pigments. “Lutein and zeaxanthin are carotenoids in pistachios and that give them their green and purple color, and most importantly, contribute to eye health,” says Lloyd. A 2025 randomized control trial even specifically tied pistachio intake to improved eye health outcomes, illustrating how pronounced this benefit is.
Tissue and Bone Health
Pistachios contain high-quality protein—key for maintaining tissue health. “This nut has all nine essential amino acids that our body can’t make on its own,” says Lloyd. While protein is best known for supporting muscle growth, maintenance, and repair, it also benefits most tissues in the body—from organs and skin to hair and even DNA—in similar ways. Additionally, “copper is a mineral that helps our body make and repair blood vessels and connective tissue,” adds Lloyd. And finally, the manganese in pistachios supports strong, healthy bones.
Brain Health
Pistachios may even support your best brain health. “Our nervous system depends on vitamin B6 to support cognitive development and brain health—and some research even reveals a lower risk of Alzheimer’s disease in people with higher levels of copper,” says Lloyd. And yet another benefit of a thriving gut microbiome is improved mood and brain health!
Enjoying Pistachios at Home
If these benefits have suddenly brought on a hankering for pistachios, there’s no shortage of ways to enjoy them at home.
“I love them as a portable snack, sprinkled on yogurt, added to salads or oatmeal, or blended into pesto,” explains Young.
Lloyd also adds pistachios to oatmeal, pesto, and salads—as well as in soups, pastas, trail mix, and cheese plates. “Pistachio-crusted meat and seafood adds a boost of protein with a crunchy texture. Next time you cook fish, swap breadcrumbs for pistachios for a different flavor,” she adds.
Pistachios also have several ties to a variety of cultural cuisines, providing even more inspiration in the kitchen. “Pistachios are used often in Indian, Italian, Mediterranean, and Middle Eastern cuisines. Consider trying a recipe from a cultural cuisine [featuring pistachios] that you haven’t had before.” Lloyd emphasizes. These green nuts are also excellent alternatives for those with allergies to peanuts or other tree nuts, too!
When it comes down to it, pistachios are not only delicious but wonderfully nutritious, offering a range of beneficial macro- and micronutrients to support several elements of overall health—and they just so happen to be super yummy.
Read the original article on Real Simple
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