Heart & Circulation
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
Vision
Skin Health
Serving
1 oz / about 49 kernels (28g)
Calories Per Serving
157
Key nutrients
Protein, lutein, potassium, healthy fats
Nutrient density
48
Why it’s worth eating
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.
What you may notice
Satiety between meals
Visual comfort in low light
Markers worth tracking
Lipid panel
Fasting blood glucose
How to eat it
Buy in-shell when possible, the extra time it takes to shell them naturally slows down how much you eat in one sitting.
Pairs well with
Foods with vitamin C, supports antioxidant recycling
Eaten with meals, the fat helps absorb fat-soluble nutrients from other foods on the plate
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
The numbers, per 1 oz / about 49 kernels (28g)
0%
Vitamin K
1%
Vitamin A
2%
Vitamin C
2%
Calcium
6%
Iron
8%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
3.0g
Nuts, pistachio nuts, dry roasted (FDC 170185)
Evidence
B
Solid crossover RCT evidence for lipid and antioxidant benefits, and a bioavailable lutein source. The almond metabolizable-energy correction also applies.
Study dose vs. serving
1-2 servings/day (32-63 and 63-126 g/day) for 4 weeks each produced a dose-dependent rise in serum lutein and reduction in oxidised LDL. A 2025 RCT (n=36, 2 oz/day, 12 weeks) raised macular pigment optical density.
Kay CD, Gebauer SK, West SG, Kris-Etherton PM. J Nutr. 2010;140(6):1093-1098. PMID 20357077. Crossover controlled feeding, 28 hypercholesterolemic adults.
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
Details
Type
Season
Pantry, year-round
Forms
In-shell, shelled, roasted, butter
Price
Premium
Bioactive
Lutein and zeaxanthin (highest among common nuts), gamma-tocopherol, phytosterols
Heat stable
Partial
Watch
Tree-nut allergen. Aflatoxin risk in storage.
Reliability
4 / 5
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