scored 85/100
Also known as pistachio nuts
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.
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.
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.
Unsaturated fats, arginine, and polyphenols reduce LDL oxidation and enhance endothelial nitric oxide production, improving blood vessel function and reducing atherosclerosis risk
High concentrations of anthocyanins, flavonoids, and other polyphenols neutralize reactive oxygen species and inhibit pro-inflammatory signaling pathways
Fiber and polyphenols slow carbohydrate absorption, reduce postprandial glucose spikes, and enhance insulin receptor sensitivity
Lutein and zeaxanthin accumulate in the macula and reduce age-related macular degeneration risk by filtering blue light and providing antioxidant protection
High phosphorus, potassium, copper, and manganese support bone matrix formation, mineralization, and collagen cross-linking
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.
Breaks a fast
Pistachios can break a fast due to their fat and protein content; however, they may be consumed during eating windows in intermittent fasting protocols.
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.
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.
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.
Not particularly. A 28 g serving provides about 5.7 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, pistachios 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. 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.
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients pistachios contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.