Pistachios
A nut with one of the highest protein and lowest calorie counts per serving among tree nuts, plus a notable lutein content.
Heart Health
Brain
Energy
Pistachios are high in protein, fiber, antioxidants, and vitamin B6. They support eye health and reduce cholesterol. Enjoy as a snack or add to salads and desserts.
Pistachios
Per
1 oz / about 49 kernels (28g)
Calories
157
Vitamin K
0%
Vitamin A
1%
Vitamin C
2%
Vitamin B12
0%
Vitamin D
0%
Iron
6%
Magnesium
8%
Potassium
6%
Calcium
2%
Fiber
3.0g
Nutrition Highlights
Protein, lutein, potassium, healthy fats
Fuhrman ANDI chart, unsalted, 0.25 cup
Nutrition Density Score (ANDI Score)
48
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Buy in-shell when possible — the extra time it takes to shell them naturally slows down how much you eat in one sitting.
Absorption Boost
Foods with vitamin C — supports antioxidant recycling
Eaten with meals — the fat helps absorb fat-soluble nutrients from other foods on the plate
Use Caution If
You have a tree nut allergy — avoid entirely
You're managing calorie intake closely — calorie-dense; portion control matters more than with most whole foods
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
Biomarkers to Track
Subjective
(Daily)
Satiety between meals
Visual comfort in low light
Objective
(Quarterly)
Lipid panel
Fasting blood glucose