Pistachios
Pistachios are nutrient-dense tree nuts rich in plant-based protein, healthy fats, and bioactive compounds including polyphenols and carotenoids. Their unique green flesh contains exceptional levels of antioxidants compared to other nuts.
Nutrition · per ~28 g serving · ≈ a small handful
- Vitamin B60.48 mg28% DV
- Thiamin0.24 mg20% DV
- Copper0.36 mg40% DV
- Manganese0.34 mg15% DV
- Phosphorus137.2 mg11% DV
- Potassium287.0 mg6% DV
- Anthocyanins~56 mg
- Lutein & Zeaxanthin~1.7 mg
- Polyphenols~42 mg
Score · 85/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper144% DV
- Vitamin B6100% DV
- Thiamin73% DV
- Manganese52% DV
- Phosphorus39% DV
Overview
Pistachios originated in Central Asia and the Middle East, with a documented history spanning millennia. Nutritionally, they stand apart from other nuts due to their high polyphenol content—particularly anthocyanins and flavonoids—which contribute to their distinctive color and antioxidant capacity. Per 100g, pistachios provide 560 kcal with an optimal protein-to-carb-to-fat ratio (20.2g protein, 27.2g carbs, 45.3g fat) that supports sustained energy and satiety. Their fiber content (10.6g per 100g) promotes digestive health and glycemic control. Pistachios are exceptionally rich in potassium (1025mg), supporting cardiovascular and bone health, alongside significant copper (1.3mg) and manganese (1.2mg) for metabolic function and antioxidant enzyme production. The presence of lutein and zeaxanthin supports eye health, while their arginine content may benefit endothelial function. Research indicates pistachio consumption is associated with improvements in lipid profiles, blood pressure, and arterial function, making them relevant to cardiovascular and metabolic longevity.
Health Benefits (5)
- Improved cardiovascular function and lipid profilestrongUnsaturated fats, arginine, and polyphenols reduce LDL oxidation and enhance endothelial nitric oxide production, improving blood vessel function and reducing atherosclerosis risk
- Enhanced antioxidant defense and reduced inflammationmoderateHigh concentrations of anthocyanins, flavonoids, and other polyphenols neutralize reactive oxygen species and inhibit pro-inflammatory signaling pathways
- Improved blood glucose control and insulin sensitivitymoderateFiber and polyphenols slow carbohydrate absorption, reduce postprandial glucose spikes, and enhance insulin receptor sensitivity
- Supported ocular health and macular pigmentationmoderateLutein and zeaxanthin accumulate in the macula and reduce age-related macular degeneration risk by filtering blue light and providing antioxidant protection
- Enhanced bone mineral density and strengthemergingHigh phosphorus, potassium, copper, and manganese support bone matrix formation, mineralization, and collagen cross-linking
Food Pairings
- ·Pair with berries (blueberries, raspberries) because polyphenols in both foods synergize to enhance total antioxidant capacity and anti-inflammatory effects
- ·Combine with olive oil in salads because monounsaturated fats in both foods enhance absorption of fat-soluble vitamins and polyphenols
- ·Mix with Greek yogurt because protein complementarity increases total essential amino acid bioavailability and satiety response
- ·Pair with dark leafy greens (spinach, kale) because copper in pistachios enhances iron absorption from greens while greens add folate and additional polyphenols
- ·Combine with citrus fruits (oranges, lemons) because vitamin C in citrus enhances copper and manganese bioavailability and boosts overall antioxidant synergy
Practical Tips
- ·Store shelled pistachios in airtight containers away from light and heat to prevent oxidation of delicate polyunsaturated fats; refrigeration extends shelf life to 3-4 months
- ·Select in-shell pistachios when possible, as shells protect against oxidation; naturally open shells indicate ripeness and maturity
- ·Consume unsalted varieties to maximize health benefits without excess sodium intake; roasted (not fried) pistachios retain polyphenol content better than raw
- ·Practice portion control: one ounce (approximately 49 kernels or 28g) provides optimal nutrient density without excess calorie consumption; pre-portion into small containers for mindful eating
Optimal Timing
Pistachios provide sustained energy through balanced macronutrients and are ideal for mid-afternoon consumption to stabilize blood sugar and prevent energy crashes. Their polyphenol content supports cognitive function during afternoon work hours.
- · Late evening in large quantities, as their fat and calorie density may interfere with sleep quality if consumed within 2-3 hours of bedtime
Pistachios can break a fast due to their fat and protein content; however, they may be consumed during eating windows in intermittent fasting protocols.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other tree nuts nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower pistachios is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pistachios
What is pistachios?
Pistachios is classified as a tree nuts (nuts & seeds). Pistachios are nutrient-dense tree nuts rich in plant-based protein, healthy fats, and bioactive compounds including polyphenols and carotenoids.
Is pistachios healthy?
Pistachios 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.
Is pistachios high in protein?
Not particularly. A 28 g serving provides about 5.7 g of protein (~11% of the 50 g daily value).
Is pistachios high in fiber?
It's a moderate source of fiber. A 28 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
What vitamins and minerals are in pistachios?
In a 28 g serving, pistachios is highest in Copper (~40% DV), Vitamin B6 (~28% DV), Thiamin (~20% DV), Manganese (~15% DV), Phosphorus (~11% DV).
Is pistachios keto-friendly?
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).
When is the best time to eat pistachios?
Best in the midday. Pistachios provide sustained energy through balanced macronutrients and are ideal for mid-afternoon consumption to stabilize blood sugar and prevent energy crashes. Their polyphenol content supports cognitive function during afternoon work hours.
How much pistachios should I eat?
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 pistachios alongside several other nuts & seeds sources.
Is pistachios an allergen?
Pistachios 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.
What pairs well with pistachios?
Pistachios pairs nicely with: Pair with berries (blueberries, raspberries) because polyphenols in both foods synergize to enhance total antioxidant capacity and anti-inflammatory effects; Combine with olive oil in salads because monounsaturated fats in both foods enhance absorption of fat-soluble vitamins and polyphenols; Mix with Greek yogurt because protein complementarity increases total essential amino acid bioavailability and satiety response; Pair with dark leafy greens (spinach, kale) because copper in pistachios enhances iron absorption from greens while greens add folate and additional polyphenols.
Supplements that mirror Pistachios's nutrient profile
Encyclopedia entries that supply the same signature nutrients pistachios contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pistachios
These are the nutrients pistachioscontributes 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.