scored 85/100
Pistachios are nutrient-dense tree nuts rich in plant-based protein, healthy monounsaturated fats, and bioactive polyphenols. They offer cardiovascular and metabolic benefits with a distinctive nutritional profile supporting healthy aging.
4.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 85.
Native to Central Asia and the Middle East, pistachios have been cultivated for thousands of years and are now recognized as a functional food for longevity. Unlike many nuts, pistachios are relatively low in calories and high in protein (about 20% by weight), making them exceptional for muscle maintenance in aging adults. Their bright green color indicates high concentrations of lutein and zeaxanthin—carotenoids critical for eye health—along with powerful polyphenol antioxidants including anthocyanins and flavonoids. Pistachios contain unique compounds like proanthocyanidins that reduce oxidative stress and inflammation, both hallmarks of aging. The combination of monounsaturated fats, fiber, and plant sterols supports cholesterol management and cardiovascular health. Their arginine content promotes endothelial function and healthy blood pressure. The distinctive red skin contains most polyphenols, making in-shell pistachios nutritionally superior to blanched varieties. Emerging research suggests pistachio consumption may improve gut microbiome composition, supporting metabolic health and immune function—key factors in healthy aging.
Plant sterols and monounsaturated fats reduce LDL cholesterol; polyphenols improve endothelial function and reduce arterial inflammation
Lutein and zeaxanthin concentrate in the retina, filtering harmful blue light and reducing oxidative damage to photoreceptor cells
High fiber and protein content slow digestion and nutrient absorption; polyphenols enhance insulin sensitivity and reduce postprandial glucose spikes
Anthocyanins, flavonoids, and proanthocyanidins neutralize free radicals and suppress pro-inflammatory cytokine production
Prebiotic fiber and polyphenols serve as substrates for beneficial bacteria, increasing short-chain fatty acid production and intestinal barrier integrity
Afternoon consumption as a snack provides sustained energy and satiety through balanced protein and fat, prevents late-afternoon energy dips, and avoids potential sleep disruption from stimulating polyphenols if consumed late evening
Breaks a fast
While nutritious, pistachios break a fast due to fat and protein content. Post-workout timing is acceptable but not superior to midday consumption for longevity benefits.
Per 100 g of the default form. Bars show how much higher or lower pistachio nut is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pistachio Nut is classified as a nuts & seeds. Pistachios are nutrient-dense tree nuts rich in plant-based protein, healthy monounsaturated fats, and bioactive polyphenols.
Pistachio Nut scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Copper, Vitamin B6, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 5.6 g of protein (~11% of the 50 g daily value).
It's a moderate source of fiber. A 28 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
In a 28 g serving, pistachio nut is highest in Copper (~40% DV), Vitamin B6 (~28% DV), Thiamin (~20% DV), Manganese (~15% DV), Phosphorus (~11% DV).
Yes — it fits comfortably in most keto plans. A 28 g serving has about 4.6 g of net carbs (7.6 g total minus 3 g fiber).
Best in the midday. Afternoon consumption as a snack provides sustained energy and satiety through balanced protein and fat, prevents late-afternoon energy dips, and avoids potential sleep disruption from stimulating polyphenols if consumed late evening
A typical serving is around 28 g (~157 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pistachio nut alongside several other nuts & seeds sources.
Pistachio Nut falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Pistachio Nut pairs nicely with: Pair with berries (blueberries, pomegranate) because both contain complementary polyphenol families that synergistically enhance antioxidant and anti-inflammatory effects; Pair with leafy greens (spinach, kale) because fat-soluble lutein and zeaxanthin absorption increases significantly with dietary fat from nuts; Pair with whole grains (oats, farro) because combined fiber and protein create sustained satiety and stable blood glucose, amplifying metabolic benefits; Pair with olive oil because both provide monounsaturated fats and polyphenols that work synergistically to improve endothelial function and reduce cardiovascular inflammation.
Encyclopedia entries that supply the same signature nutrients pistachio nut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pistachio nutcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.