Pistachio: Calories Nutrition Facts, Health Benefits, Side Effects

Pistachio is one of the most versatile and nutritionally beneficial nut around. From salads to bakes and desserts, pistachio can be used in a wide variety of recipes. It is also a great source of protein, fiber, and healthy fats, making them a great addition to any diet. In this post, we’ll look at the many health benefits, as well as some tasty recipes that make use of this delicious nut. We’ll also discuss the different types of pistachio available, and provide some tips for buying, storing, and preparing it. So grab a handful of pistachios and let’s get started!

Pistachio Nutrition Facts and Calories Chart

Pistachios are a great source of nutrition, with a one-ounce serving providing 160 calories, 6 grams of protein, and 13 grams of fat. Additionally, pistachios are a good source of dietary fiber, containing 3 grams per serving. They are also a good source of several vitamins and minerals, including phosphorus, magnesium, copper, thiamin, and vitamin B6. Eating pistachios can help maintain heart health, and may also help reduce inflammation and improve blood sugar control. Nutritional value per 100 g pistachios:

  • Biotin: 0.4mcg
  • Calcium: 79.2mg
  • Carbohydrates (Carbs): 20.1g
  • Chloride: 0.3mg
  • Cholesterol: 0mg
  • Choline: 20.2mg
  • Chromium: 5.2mcg
  • Copper: 0.6mg
  • Dietary Fiber: 3.3g
  • Energy (Calories): 560 kcal
  • Fat: 45g
  • Iodine: 0.6mcg
  • Iron: 2.7mg
  • Magnesium: 136.6mg
  • Manganese: 0.7mg
  • Molybdenum: 8.1mcg
  • Pantothenic Acid: 0.6mg
  • Phosphorus: 300mg
  • Potassium: 776mg
  • Protein: 20.2g
  • Saturated fat: 4.7g
  • Selenium: 4.7mcg
  • Sodium: 0.3mg
  • Sugars: 6.3g
  • Vitamin A: 0 IU
  • Vitamin B1 (Thiamin): 0.2mg
  • Vitamin B2 (Riboflavin): 0.2mg
  • Vitamin B3 (Niacin): 2.6mg
  • Vitamin B5 (Pantothenic Acid): 0.6mg
  • Vitamin B6: 0.2mg
  • Vitamin B9 (Folate / Folic Acid): 36mcg
  • Vitamin B12: 0mcg
  • Vitamin C: 0mg
  • Vitamin D: 0 IU
  • Vitamin E: 4.3mg
  • Vitamin K: 2.8mcg
  • Water: 2.6g
  • Zinc: 2.4mg

Pistachio In India

The tree is part of the poison sumac family and contains green nuts with ivory-beige shells that split open upon ripening. Those with red shells have been colored with vegetable dye, and those with white shells have been coated with salt.

  • Scientific Binomial: Pistacia vera
  • Common English: Pistachio / Green Almond
  • Ayurvedic: Mukuulaka / Nikochak
  • Unani: Pistaa / Ilk-ul Ambaat
  • Sanskrit: Mukulaka
  • Hindi / Urdu: Pistaa
  • Bengali: Pista
  • Marathi
  • Telugu: Pistha Pappu
  • Tamil: Pista
  • Gujarati
  • Kannada: Pista
  • Malayalam: Pista
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Health Benefits

The health benefits of pistachios are similar to those of other nuts that provide high content of mono-saturated fat and arginine. The pistachio is a nutrient-dense nut with a heart-healthy fatty acid profile as well as protein, dietary fiber, potassium, magnesium, vitamin K. Mixture of dried dates, almonds, pistachio nuts and quince seeds is an effective remedy for increasing sexual power.

  • Copper required in neuro transmission, metabolism, as well as red blood cell synthesis. Copper and vitamin B6 from pistachios are essential minerals.
  • Vitamin B6 is very important for healthy immune system. This helps in building blood and proper blood supply throughout body. This oxygen rich blood is then supplied to the brain making it even more effective.
  • Potassium: Additionally, pistachios are a very good source of both magnesium and potassium, that protect against high blood pressure.
  • Fluorine is the element that prevents diseases from decaying the body. It is a germicide, and acts as an antidote to poison, sickness and disease. Pistachio nuts is rich source of fluorine.
  • Increases Good Cholesterol: Pistachios are good to lower LDL (bad cholesterol) and increases HDL (good cholesterol), this prevent heart diseases. It also increases strength of the nerves making heart stronger.
  • Lutein and Anthocyanin: Its unique green and purple kernel color is a result of its lutein and anthocyanin content. Among nuts, pistachios contain the highest levels of potassium, vitamin K, phytosterols, and xanthophyll carotenoids.
  • Heart Healthy: Pistachios promote heart healthy blood lipid profiles. Exploratory clinical studies suggest that pistachios help to maintain healthy antioxidant and anti-inflammatory activities, glycemic control, and endothelial function.
  • Vitamin A and E rich pistachio is a powerful lipid soluble antioxidant and essential for maintaining the integrity of cell membrane of mucus membranes and skin, offer protection from harmful oxygen free radicals.
  • Phosphorous: 60% of the daily required phosphorous is present in a cup of pistachios which can prevent even type-2 diabetes. Also phosphorous in pistachios helps in breaking down proteins into amino acids resulting in glucose tolerance.


Q. What is pistachio oil good for?
A good massage oil can be made with pistachio for dehydrated skin above the shoulders and for loose, flabby skin on the arms, buttocks and thighs.

  • Take a handful of white, shelled pistachios
  • Coarsely chop them
  • Simmer them in a quart of peanut oil on low heat for approximately an hour.
  • Cool down a bit to lukewarm
  • Strain
  • Massage well into the skin on these areas of the body.

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