Pistachios (Roasted, Unsalted) Overview
Pistachios are unique nuts providing more nuts per serving than any other nut, making them satisfying despite being calorie-dense. They are rich in protein, fiber, healthy fats, and antioxidants including lutein and zeaxanthin for eye health. The act of shelling slows eating and increases mindfulness.
Why Pistachios (Roasted, Unsalted) Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Pistachios (Roasted, Unsalted) Nutrition Facts
Per 28g (1 oz (49 kernels))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 159 | — |
| Protein | 5.7g | 11% |
| Total Carbohydrates | 7.7g | 3% |
| Dietary Fiber | 3g | 11% |
| Sugar | g | — |
| Total Fat | 12.9g | 17% |
| vitaminB6 | 0.5mg | 28% |
| vitaminB1 | 0.2mg | 21% |
| copper | 0.4mg | 18% |
| phosphorus | 139mg | 14% |
GI: 15 ()
Key Nutrients in Pistachios (Roasted, Unsalted) for Brain Health
Best Ways to Eat Pistachios (Roasted, Unsalted) for Brain Health
- Choose in-shell variety to slow eating
- Add to oatmeal or yogurt for crunch
- Use in pesto instead of pine nuts
- Chop into salads or grain dishes
- Make pistachio butter for spreads
- Use as crust for fish or chicken
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Pistachios (Roasted, Unsalted) Health Benefits
- High in protein (6g per oz) for plant-based snack
- Good fiber source (3g per oz)
- Rich in healthy monounsaturated and polyunsaturated fats
- Provides vitamin B6 (28% DV) for brain function
- Excellent thiamin source (21% DV) for energy metabolism
- Contains lutein and zeaxanthin for eye health
- Provides copper (18% DV) for iron absorption
- Lower in calories than most nuts (159 vs 160-200)
Important Considerations
- Tree nut allergy is one of most common allergies
- High in calories (159 per oz) - easy to overeat
- Salted versions very high in sodium
- May be contaminated with aflatoxins if moldy
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