Pistachios are a nutrient-dense, protein-rich snack you should add to your diet

• Pistachios are beneficial for health because they contain fiber, protein, and healthy fats.
• A serving of pistachios has 159 calories, 6 grams of protein and almost 30 mg of calcium.
• Be sure to opt for pistachios that don’t have added salt or high-sodium flavors.
• Visit the Insider Health Reference Library for more tips.

Pistachios are one of the healthiest nuts that can be eaten, as they have a lower calorie and fat content than many nuts, while providing a good amount of protein and fiber. The typical serving size for pistachios is one ounce (or about 49 shelled nuts), which contains:

• 159 calories
• 5.73 grams of protein
• 3 grams of fiber
• 12.8 grams of fat

Due to their nutritional value, pistachios can help support the health of the heart, intestines, and immune system. Here are six benefits of pistachios.

1. Rich in nutrients

Pistachios pack a nutritional punch that contains numerous vitamins and minerals, says Jinan Banna, Ph.D.registered dietitian and professor of nutrition at the University of Hawaii at Manoa.

in a one-ounce serving of pistachiosyou will consume:

• 29.8 milligrams of calcium
• 34.3 milligrams of magnesium
• 289 milligrams of potassium
• 1.11 milligrams of iron
• 139 milligrams of phosphorus
• 14.5 milligrams of folate
• 0.482 milligrams of vitamin B6

2. Good source of fiber

With an ounce of pistachios containing three grams of fiberPistachios help contribute to your daily fiber needs, says Banna. It is recommended that men under the age of 50 consume 38 grams of fiber per day, and men over the age of 50 consume 30 grams per day. Women under the age of 50 should aim to consume 25 grams, and women over the age of 50 should aim for 21 grams.

Fiber It is great for gut health and healthy digestion as it can help regulate bowel movements, preventing both diarrhea and constipation.

Plus, Banna says fiber can help you stay full longeravoiding overeating, which can be helpful if you are trying to

lose weight

.

3. Good source of protein

A one-ounce serving of pistachios contains nearly six grams of proteinmaking it a great source of this important macronutrient, says Antonette Hardie, M.S.a registered dietitian The Ohio State University Wexner Medical Center.

Protein It is essential for bodily functions such as building and maintaining lean muscle mass, boosting the immune system, and helping to digest food. Plus, along with fiber, protein can help keep you full longer, which can help with weight loss, Hardie says.

4. Rich in antioxidants

Pistachios contain antioxidants that can improve your overall health and offer protection against disease, says Banna. This is due to the Phenolic compounds in pistachios, which are plant compounds such as anthocyanins, flavonoids, and phenolic acids.

These antioxidants help fight oxidative stress caused by free radicalsthat can help prevent cardiovascular disease and cancer.

5. High in healthy fats

Pistachios are a good source of Unsaturated fats, which are known as “good” fats with anti-inflammatory effects, says Hardie. This type of fat is known to produce several health benefits What:

• Improve heart health
• Reduce the risk of cardiovascular diseases
• Reduce the risk of premature death
• Reduce inflammation associated with chronic diseases

6. They are versatile and delicious

Healthy foods don’t need to taste bland or appetizing, and pistachios can be a snack or addition to a meal you’ll want to eat, says Hardie. The flavor is generally mild, nutty with a hint of sweetness.

You can eat them on their own as a healthy snack or add them to salads, desserts, or even a crispy topping for roasted meat or vegetables, says Hardie.

Risks of eating pistachios

As with any food, it is important to eat pistachios in moderation. Consuming too many pistachios can lead to the following risks:

• excessive calorie intakeNuts: While pistachios are low in calories compared to many other nuts, they are still relatively calorie dense. So eating too many can “possibly contribute to weight gain if you chronically overeat,” says Banna.
• Not ideal if you have kidney disease.: Due to their phosphorus and potassium content, Banna says that pistachios should be avoided if you have kidney disease as they these minerals need to be limited when your kidneys are not working properly.
• excessive sodium intakeNote: If you’re eating salted pistachios, you run the risk of consuming too much sodium, which can lead to unwanted bloating and a higher risk of high blood pressure, says Hardie. To avoid this, opt for unsalted or lightly salted nuts.

Insider Takeaway

Pistachios are a great nutrient-dense addition to your diet, containing fiber, protein, vitamins and minerals, antioxidants, and healthy fats, all of which contribute to your overall health. However, you should make sure to consume them in moderation.