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 Energy & Vitality
Sustained energy comes from the right combination of nutrients that support cellular energy production, stable blood sugar, and optimal oxygen delivery. The best energy foods provide slow-releasing fuel without the crashes associated with sugar and caffeine.
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 Energy & Vitality
Best Ways to Eat Pistachios (Roasted, Unsalted) for Energy & Vitality
- 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:
For sustained energy, eat smaller, balanced meals every 3-4 hours rather than large meals that cause energy dips. Include protein at every eating occasion.
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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