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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
3gSupports heart health by providing essential fiber
Best Ways to Eat Pistachios (Roasted, Unsalted) for Heart 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular 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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