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Pistachio calories in shell: Do Pistachios Help or Hurt Weight Loss? – Weight Center


Do Pistachios Help or Hurt Weight Loss? – Weight Center

TUESDAY, April 3, 2012 — To go nuts for nuts, or not to go nuts for nuts? This is the question many dieters are faced with, as nut consumption seems rife with contradictions.

On the one hand, nuts are high in fat and calories and have a reputation for causing weight gain. Just a half cup of shelled pistachios with no salt added has 170 calories, 13 grams of fat, and 1.5 grams of saturated fat. At only four calories each, pistachios are a relatively low-calorie snack. Meanwhile, denser nuts such as walnuts can pack more than 350 calories and 30 grams of fat per half-cup.

On the other hand, experts are quick to point out that the fat in nuts is healthy monounsaturated fat, which is an essential component of a healthy diet. Monounsaturated fat can elevate healthy cholesterol levels, improve skin and hair health, and more, and that same half-cup of pistachios also has 6 grams of protein and 3 grams of fiber, which helps increase feelings of satiety in dieters. Dieters also prize pistachios’ slow-to-eat shelling process — shelling individual nuts as you eat is thought to help with portion control.

Now a new study published in Nutrition Journal has found that all of this back and forth about nuts, specifically pistachios, might be moot. Researchers in Beijing who studied the diets of adults with metabolic syndrome found that pistachios neither lead to weight gain nor loss over a 12-week period.

In the study, 90 participants were split into three groups: The first group consumed the recommended daily serving of 42 grams of pistachios per day, the second group consumed a higher serving of 70 grams per day, and the three group ate no pistachios. All participants received dietary counseling in line with the guidelines of the American Heart Association. Twelve weeks later, none of the groups reported significant changes in weight or body mass index. But the groups who ate pistachios did see other benefits. Both groups of nut-eaters had lower blood glucose levels and lower triglycerides, prompting researchers to conclude that pistachios won’t necessarily promote weight changes, but may improve symptoms of metabolic syndrome, such as blood pressure, insulin, and triglycerides, when part of a healthy diet.

The best way to eat pistachios is raw, in the shell, with no salt. Stick to the recommended half-cup serving for a smart snack that’s full of potassium, cancer-fighting vitamin E, and vitamin B6, which can lift your mood, strengthen your immune system, and more.

For more fitness, diet, and weight loss news, follow @weightloss on Twitter from the editors of @EverydayHealth.

Pistachio Nutrition Facts and Health Benefits

Pistachios are a nutrient-packed nut that can be enjoyed as a healthy snack or as part of a delicious recipe. Pistachios are available both in the shell (in-shell) or with their shell already removed (shelled) in roasted, salted, flavored or raw form. You may be wondering if the high fat content in pistachios makes them an unhealthy snack. On the contrary, the health-promoting fats in this green nut lower their glycemic index and boost their nutritional power.

Pistachio Nutrition Facts

The following nutrition information is provided by the USDA for 1/2 cup of unsalted pistachios without shells (64g).

  • Calories: 372
  • Fat: 30g
  • Sodium: 4mg
  • Carbohydrates: 18g
  • Fiber: 6g
  • Sugars: 5g
  • Protein: 13g
  • Potassium: 625mg


A 1/2-cup serving of pistachios provides 18 grams of carbohydrates and 6 grams of fiber. Like most other nuts, pistachios have a low glycemic index. The healthy fat and fiber from pistachios have been shown to help lower the spike in blood sugars after eating other high-carbohydrate foods like white rice, bread, and potatoes.


Until recently, pistachios and other nuts had a bad reputation because of their high fat content. But as the body of nutrition science has grown, we’ve learned as a whole that the type of dietary fat is more important than the amount of fat.

A 1/2-cup serving of pistachios has 30 grams of fat, of which about 4 grams are saturated, 9 grams are polyunsaturated, and 16 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.

The good-for-you fats, in addition to other compounds found in pistachios, have earned nuts an FDA Qualified Health Claim stating: “Tree nuts, including pistachios, can be part of a heart-healthy diet. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may lower the risk of heart disease.”


A 1/2-cup serving of pistachios provides almost 13 grams of protein, placing it as part of the protein group, according to the USDA MyPlate. Pistachios are a great plant-based protein option for anyone, but especially for those eating a vegetarian or vegan diet.

Vitamins and Minerals

The little green nut is loaded with vitamins, minerals, and phytonutrients. In fact, you can “see” the nutrients through the various colors in pistachio. The green and yellow color of the actual nut comes from two carotenoids: lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.

Pistachios are also a good source of vitamin B6, phosphorus, and thiamin, and an excellent source of copper. A single 1/2-cup serving of pistachios offers more potassium (625 milligrams) than a large banana (480 milligrams). Pistachios also have the highest phytosterol content (61 grams per 1-ounce serving) among nuts.

Health Benefits

Adding nuts to your meal plan is a delicious and nutritious way to fuel your body. Nut consumption has been associated with certain health benefits.

Promotes Heart Health

Consumption of nuts has been associated with reduced risk for cardiovascular disease. A small study funded by the American Pistachio Growers showed that a moderate-fat diet containing pistachios reduced blood pressure and vascular resistance during acute stress when compared with a typical Western diet.

Pistachios’ high phytosterol content also makes them a heart-healthy snack. Phytosterols come from plants, but because they have a similar structure to cholesterol, they compete with cholesterol to limit its absorption.

Supports Healthy Weight Management

Nuts are rich in polyphenols, which have been associated with a reduction in obesity. The weight-control benefits of a Mediterranean diet, which is rich in nuts, olives, fruits, vegetables, and whole grains, are well established.

Furthermore, snacking on shelled pistachios takes longer than ready-to-eat foods like potato chips or other processed snacks. By cracking open each shell before eating the nut, your body is given a chance to register feelings of fullness before overeating.

Helps Manage Gestational Diabetes

Another study funded by the American Pistachio Growers was completed on 30 pregnant women diagnosed with gestational diabetes or those having trouble managing blood sugar levels. Women in the study either ate one serving of pistachios (234 calories) or one serving of whole wheat bread (240 calories) after an overnight fast.

The women who ate the pistachios had a significantly lower rise in blood sugar compared to the whole wheat bread group. A similar beneficial response was seen with regard to insulin levels. The study suggests pistachios may be an effective alternative to low-fat, high-carbohydrate foods for women with gestational diabetes or gestational impaired glucose tolerance. The effect on blood sugar is not surprising, since pistachios are much lower in carbohydrates than whole wheat bread (12 grams vs. 42 grams for the serving sizes used in the study).

Reduces Risk of Cancer

Pistachios have been studied for their potential role in colon cancer prevention. A study of over 800 colon cancer patients, followed for several years, concluded that “diets with a higher consumption of nuts may be associated with a significantly reduced incidence of cancer recurrence and death in patients with stage III colon cancer.”

Roasting pistachios does not diminish their health benefits in this regard. Raw or roasted varieties are both considered protective against colon cancer.

Protects Eye Health

Pistachios get their green coloring from lutein and zeaxanthin which research suggests may help to prevent age-related macular degeneration. These antioxidants protect eyes from cellular damage, keeping eyesight sharp as the years go on.

May Enhance Muscle Recovery

Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Branched-chain amino acids are believed by some to improve muscle recovery after exercise.

However, it is generally branched chain amino acid supplements that are studied rather than foods that supply BCAAs and results have varied. According to the National Institutes of Health, there is not enough evidence to support the use of BCAA supplements to improve performance, build muscle, or help tired and sore muscles to recover after exercise. But they add that eating foods containing protein automatically increases your intake of BCAAs.


A tree nut allergy, which includes walnut, almonds, hazelnuts, pine nuts, cashews, pistachios, macadamias, pecans, Brazil nuts, and more, is one of the most common food allergies among children and adults.

Despite their name, peanuts are not actually a tree nut but rather a legume, so having a peanut allergy alone does not mean that you will also have an allergy to pistachios. That said, if you’re allergic to one tree nut, it’s likely that you’re allergic to others. An allergic reaction to tree nuts like pistachios can result in an anaphylactic shock and even a small amount can cause a reaction.


Pistachios come in several varieties. You can buy them in the shell or shelled. Salted and flavored pistachios are usually roasted first to increase shelf-life and preserve their crunchy texture. To see if pistachios have added salt, check the sodium content on the Nutrition Facts Label. For maximum nutrition, go for raw, unsalted pistachios. Roasted nuts are still nutritious, but some of the key vitamins are degraded in high heat. To save money on pistachios, buy in bulk.

Storage and Food Safety

Pistachios, whether in-shell or already shelled, should be stored in an airtight container. They can be kept this way in the refrigerator for a year or in the freezer for two years. Storing pistachios at room temperature causes the nuts to go rancid more quickly due to their high fat content. Only keep pistachios at room temp for a few months, and for even less time in warmer temps. Keeping raw pistachios in the refrigerator is a good way to keep them fresh for longer.

How to Prepare

One of the simplest ways to enjoy pistachios is as a snack on their own. Because they don’t need to be refrigerated, they’re the perfect snack for on-the-go. Here are some other ideas on how to enjoy pistachios:

  • Throw chopped pistachios on your yogurt or morning oatmeal.
  • Use them as a crunchy topping for your salads in place of croutons.
  • Add pistachios to a cheese or charcuterie board in place of walnuts or almonds.
  • Pair pistachios with a piece of fruit for your afternoon snack. The fiber, fat, and protein will keep you satisfied.

Pistachios also make a great ingredient in recipes offering a satisfying crunch. Swapping out breadcrumbs and using pistachios as a crust for baked fish or chicken is a healthy and gluten-free option that is easy to pull off in the kitchen. Pistachios also have a place at the table when it comes to creating crunchy desserts.


Healthy Pistachio Recipes to Try

In-shell Pistachio Consumption Decreases Calorie Intake

Published: 2011-07-16
Author: Fleishman-Hillard, Inc.

Synopsis: Consuming in shell pistachios is a weight wise approach to healthy snacking offering eating benefits to help curb consumption and decrease calorie intake.

Main Digest

Two studies published in the current on-line issue of the journal Appetite indicate that consuming in-shell pistachios is a weight-wise approach to healthy snacking, offering unique mindful eating benefits to help curb consumption and decrease calorie intake.

In Other News

The first study found that participants who consumed in-shell pistachios ate 41-percent fewer calories compared to those who consumed shelled pistachios. The second study revealed that pistachio nut shells can provide important “visual cues” as a reminder of consumption that translate into reduced calorie consumption. Both studies further underscore that in-shell pistachios, which are one of the lowest calorie nuts, are a practical, everyday snack for weight management.

“In-shell pistachios are the original ‘slow food.’ The findings of these studies demonstrate that pistachios, as one of the only in-shell snack nuts, help slow consumption; and further, that the empty shells offer a visual cue, reducing calorie intake,” said behavioral eating expert and study author, James Painter, Ph.D., R.D., Chair of the School of Family and Consumer Sciences at Eastern Illinois University. “In fact, the term ‘Pistachio Principle’ has been coined to describe a simple technique that can be used to help fool yourself full.”

In-Shell Pistachio Consumption Curbs Calories by 41-Percent Compared to Shelled Pistachios

The first study published in Appetite involved 140 university students assigned to consume either in-shell pistachios or shelled pistachios during class time. Both groups of students were provided a 16-ounce cup and asked to self-select a portion of pistachios to consume during class. Each student’s cup of pistachios was weighed before consumption began. As students left the classroom, the remaining pistachios were weighed and recorded; total weight and calories from the consumed pistachios was also calculated. Those who chose shelled pistachios consumed an average of 211 calories while those who chose in-shell pistachios consumed an average of 125 calories, a 41-percent decrease in calorie intake.

The second study published examined the potential role of pistachio shells as visual cues of intake. Study subjects included 118 faculty and staff from a Midwestern university, all of whom were provided a pre-weighed 16-ounce bowl filled with four ounces of in-shell pistachios to keep on their desk over the course of two workdays separated by a day of no pistachio consumption. Participants were told they could consume pistachios at their leisure during the day and were also provided a second 16-ounce bowl to discard the pistachio empty shells.

The subjects were randomized using a crossover design to one of two groups. For the first group, the bowls with pistachio shells were not emptied until the end of the day. For the second group, the bowls with pistachio shells were emptied every two hours. Pistachios were added in two-ounce increments if the amount in the bowl had been reduced to approximately half or less of the starting amount.

“When leftover pistachio shells remained on the desk throughout the day, calorie consumption of pistachios decreased by 22-percent compared to when nut shells were routinely removed,” said Painter. “Choosing in-shell pistachios instead of shelled nuts is a simple way to decrease calorie consumption without restriction. This is in keeping with existing research showing that when a person has visual cues of ‘leftovers,’ such as pistachio shells, they can see how many or how much they have eaten, helping to control portion size and consumption.”

Pistachios – “The Skinny Nut” – Support Weight Management

This new data reinforcing the mindful eating benefits of in-shell pistachios adds to the existing body of research supporting pistachio’s weight management benefits. According to researchers at the University of California Los Angeles, choosing to snack on pistachios rather than pretzels supports body mass index (BMI) goals. And research conducted by the Agricultural Research Service (ARS) of the United States Department of Agriculture (USDA) and recently published in the British Journal of Nutrition found that fat in pistachios may not be completely absorbed by the body, indicating that pistachios may actually contain fewer calories per serving than originally thought.

In addition to the data on pistachios, a recent study by researchers at Harvard University found that consumption of nuts, as well as vegetables, whole grains, fruits and yogurt, was inversely associated with weight gain with nuts exhibiting a (-).57 pound effect on body weight.

Pistachios are one of the lowest calorie nuts with 160 calories per 30 gram serving (approximately 1 ounce). They also offer the most nuts per serving, providing about 49 kernels per 30 gram serving (approximately 1 ounce), when compared to other popular snack nuts – comparatively, almonds have 23 in a serving, walnuts 14 halves and cashews, 18. Pistachios are also a good source of fiber and protein.

About PistachioHealth.com –PistachioHealth.com is the leading online source of information on the health and nutrition benefits of pistachios. The site is offered in nine languages and includes research updates and educational materials for both consumers and health professionals. “Like” PistachioHealth.com on Facebook and follow @pistachiohealth on Twitter. For more information about the health benefits of pistachios, visit: www.PistachioHealth.com.


Li Z, Song R, Nguyen C, Zerlin A, Karp H, Naowamondhol K, Thames G, Gao K, Li L, Tseng CH, Henning SM, Heber D. Journal of the American College of Nutrition. 2010;29(3):198-203.

Baer DJ, Gebaur SK, Novotny JA. Measured Energy Value of Pistachios in the Human Diet. British Journal of Nutrition. June 28, 2011; [Epub ahead of print]

Mozaffarian D, Hao T, Rimm EB, Willett WC, and Hu FB. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. The New England Journal of Medicine. 2011;364(25), 2392-404.

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Cite Page: Journal: Disabled World. Language: English (U.S.). Author: Fleishman-Hillard, Inc.. Electronic Publication Date: 2011-07-16. Title: In-shell Pistachio Consumption Decreases Calorie Intake, Source: <a href=https://www.disabled-world.com/fitness/nutrition/nuts-seeds/pistachios.php>In-shell Pistachio Consumption Decreases Calorie Intake</a>. Retrieved 2021-07-24, from https://www.disabled-world.com/fitness/nutrition/nuts-seeds/pistachios.php - Reference: DW#457-8199.

5 Little Known Pistachio Health Benefits

Andrey ZhuravlevGetty Images

When you hear “high-antioxidant superfood snack,” you probably think of popular all-stars like blueberries, acai bowls, and chia pudding. But Mike Roussell, Ph.D., a nutrition consultant in Pittsford, New York, and the author of The MetaShred Diet, says it’s high time for you to add pistachios to that most-valuable-foods list.

“I eat them as a snack every single afternoon,” Roussell says. “In the mornings, if I have yogurt or oatmeal, I’ll add pistachios to that too.” Wondering why he’s so passionate about these little green gems? The nutrition pro points to these five health-boosting benefits.

1. They’re a complete protein.

In late 2019, scientists at the University of Illinois-Urbana discovered that pistachios are one of the few vegan sources of complete proteins (along with quinoa, buckwheat, algae, and soybeans). Roussell says that this means they contain all nine essential amino acids your body cannot make on its own.

Proteins are made up of essential amino acids that allow the body to complete vital processes like rebuilding muscle after workouts and producing the right amount of vital hormones required for the body to work most efficiently. One serving of 49 pistachios (an amount you can easily crush as a snack) contains 6 grams of protein, which is about what you’d find in one large egg or a half cup of lima beans.

2. They can help control blood sugar.

Even if you’re not diabetic, it’s best to avoid the blood sugar imbalances caused by too much or too little sugar coursing through your body. At extreme levels, that blood sugar roller coaster can be accompanied by uncomfortable (and even potentially dangerous) symptoms like weakness, dizziness, headaches, blurred vision, and a rapid pulse, Roussell explains.

So how can you keep your blood sugar levels even-keeled? Eating high-fiber foods and staying away from anything super high in sugar, carbs, or salt can help, as can grabbing a handful of pistachios. “Research shows that including pistachios in a meal helps maintain consistent blood sugar levels,” Roussell says.

3. And lower blood pressure.

While all nuts can help lower your risk for heart disease, pistachios pack special ticker perks. Multiple studies suggest that a month or more of daily pistachio consumption can help lower systolic blood pressure (the first number in your reading, AKA the 120 in 120/80, which refers to the amount of pressure your blood puts on your arteries as your heart beats).

Controlling your BP is important for more than getting a hat tip from the nurse at your next physical. Chronic high blood pressure, something about half of all Americans battle, is one of the main causes of heart disease and stroke, the U.S. Centers for Disease Control and Prevention (CDC) notes.

Andres VictoreroGetty Images

4. Their shells low-key encourage portion control.

Would you rather nosh on seven walnuts for 185 calories, or 49 pistachios for 160 calories? They both count as one serving of nuts. Not only do you score more nuts per serving with the latter, but the pistachio’s shell also forces you to slow down while snacking, and serves as a reminder of how much you’ve eaten, Roussell says.

Participants in one study published in the journal Appetite consumed about 85 fewer calories of in-shell, roasted pistachios compared to when they were offered already-shelled roasted pistachios. Plus, the researchers found that as those shells stacked up, they acted as a subliminal signal to the brain to eat fewer calories later on. In other words, the visual of a mini-mountain of discarded shells can help you remember, Oh yeah, I already had a filling snack today!

4. They’re super filling.

Pistachios are the lowest-calorie nut, and in research, they consistently outperform traditional snack foods such as pretzels, crackers, cereal bars and chips for satiety and healthfulness, Roussell explains. In one French study, participants added 250 extra calories from pistachios to their daily diet, without adding any extra pounds to their body weight, he says.

While the cause-and-effect isn’t clear, nutrition pros including Roussell believe that the fiber, protein, and unsaturated fatty acids in pistachios—not to mention their crunchiness, which requires plenty of chewing—may alter appetite, satiety, and metabolism.

5. Pistachios are a solid source of antioxidants.

Alongside berries, red wine, tea, and dark chocolate, pistachios are rich in antioxidants that protect the body, according to a report in the journal Food & Nutrition Research. More specifically, pistachios contain anthocyanins, which are powerful antioxidants that may help prevent diabetes, cancer, heart disease, and obesity, Roussell says.

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Pistachios Recipe & Nutrition | Precision Nutrition’s Encyclopedia of Food

At a Glance

Pistachios are a type of tree nut. The small, egg-shaped nuts grow in a tight shell which can be cracked open with your fingertips. Pistachios offer plenty of protein, fiber, and fat in their small package. They are also rich in vitamins A and C and are a good source of minerals including calcium, magnesium, phosphorous, and potassium. However, they are also calorie-dense (half a cup of pistachios has about 350 calories). Pistachios can be purchased raw or roasted, salted or unsalted, and sometimes they are dyed red. For healthier eating, purchase pistachios in their most natural form, and enjoy as a nutritious snack.


Pistachios are a type of nut that grow on trees.


Pistachios are surrounded by a hard shell that has a slight opening within it. Once the shell is cracked open, the green, egg-shaped pistachio is revealed.

While there are several varieties of pistachios, Turkish and California pistachios are the most common in North America.

Nutrition Info

Half a cup of pistachios has about 346 calories, 12.5g of protein, 16.9g of carbohydrates, 10.3g of fiber, 4.7g of sugar, and 27.9g of fat.

Pistachios are also rich in vitamins A and C and are a good source of minerals including calcium, magnesium, phosphorous, and potassium.


Pistachios are available year-round and can be purchased in their shells or with their shells removed. You can also purchase pistachios raw or roasted.

If you are selecting pistachios with their shells, choose those with partially opened shells. Closed shells indicate that the nuts are immature and thus flavourless.

Whether the nut is shelled or unshelled, look for the greenest nuts you can find. This is a sign of great flavour and maturity.

For healthier eating, avoid salted pistachios, oil roasted pistachios, or those whose naturally beige shells have been dyed red or whitened. Instead, if you like them salted add a bit of sea salt yourself, and if you want them roasted, choose dry roasted, or roast at home.


Pistachios should be placed in an airtight container and kept in the fridge or freezer. Be sure to eat them within six month if kept in the fridge, or one year if kept in the freezer.


If you purchased shelled pistachios, simply crack open the shell using your fingers and then eat the pistachio nut.

If you purchased raw pistachios, you can eat them raw or you can roast them. To roast, simply spread them out evenly on a baking pan and bake at 325F until they are light brown and fragrant (5-10 minutes). Be sure to check the nuts frequently and to stir them to ensure even toasting. Once roasted, let them cool for a few hours before consuming. If you want to salt the nuts just sprinkle some sea salt on them before putting them into the oven.


Pistachio does double-time in this dish: Once as a crunchy, savory spiced topping over sweet potato, and again as a nutty and aromatic coating over tender white fish.


Sweet Potatoes:

sweet potatoes

2 large

sesame seeds

2 tbsp

cumin seeds

1/2 tsp

coriander seeds

1/2 tsp

pistachios, roasted, unsalted, shelled

2 tbsp

hot pepper flakes

1/2 tsp

sea salt

1/8 tsp

extra virgin olive oil or butter

for serving

salt and pepper

to taste

pistachios, roasted, unsalted, shelled

1/2 cup

dried kaffir lime leaves

5 whole

cracked pepper

1/4 tsp

sea salt

1/4 tsp

thin filets of boneless, skinless cod or haddock, fresh or thawed


extra virgin olive oil or butter

1 tbsp

fresh parsley or cilantro, finely minced

for serving

salt and pepper

to taste


Prep Time:

35 minutes  
Cook Time:

70 minutes  
4 servings

For the Sweet Potatoes:

First, bake the sweet potatoes: Preheat the oven to 400 degrees Fahrenheit. Wash and dry the sweet potatoes, then, using a fork, poke small holes into them. Wrap them tightly in tinfoil, then place them on a baking tray in the oven. Bake for 45-60 minutes, depending on the size of potatoes. They are done when a fork or knife pierces the flesh easily.

While the sweet potato is baking, make the crunchy topping: Add sesame seeds, cumin seeds, and coriander seeds to a skillet over medium-high heat. Toast, stirring frequently to prevent burning, for about 4-5 minutes, or until seeds are golden and fragrant. Allow to cool, and then add the toasted seed mixture, pistachios, hot pepper flakes, and salt to a coffee grinder or food processor and pulse briefly until a textured mixture is created. (Make sure to leave some big pieces of pistachios unmilled for crunch!)

Once the potatoes are done cooking allow them to cool slightly before unwrapping them and cutting them in half. Serve each half on a plate, and top with generous amounts of crunchy pistachio topping. Drizzle with olive oil or a pat of butter, and additional salt and pepper if desired, then serve alongside the pistachio crusted cod.

For the Cod:

To make the crust, add pistachios, kaffir lime leaves, pepper, and salt to a coffee grinder or food processor and pulse until a fine meal is achieved. Transfer the meal to a wide, shallow bowl.

Take the fish filets and dredge them thoroughly (both sides) in the meal.

Heat olive oil or butter in a non-stick skillet over medium-high heat and wait until oil is sizzling. Then, add filets to the pan. (You may have to do this in several batches to avoid crowding the pan.) Fry each filet for 2-3 minutes on each side, for a total of about 5 minutes per filet. Transfer to a plate when done, and garnish with finely minced fresh parsley or cilantro, a squeeze of fresh lime, and additional salt and pepper if desired.

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Related Foods

Why Pistachios Are Sold in Their Shells

In recent years, pistachios have been getting a lot of attention, and not just because of those clever TV commercials featuring Snoop Dogg eating them out of a pill bottle and Ernie the elephant falling off a treadmill. Americans consumed close to 100 metric tons of pistachios in 2013, the most recent year available, which works out to just about 11.4 ounces (323 grams) per person, according to International Nut & Dried Fruit, a nut industry organization. That represented a more than 60 percent increase compared to just four years earlier.

Why are we eating so many pistachios? One reason, obviously, is that we like the taste. But pistachios also have developed a reputation as a guilt-free snack with plenty of nutritional benefits, rich in unsaturated fats, fiber and antioxidants. Research suggests that pistachios could help to reduce hypertension and promote development of beneficial gut microbes. They’re even gaining credibility as a tool for weight loss — partly because, like other nuts, they give a person a full feeling, and partly because the extra work needed to crack their shells and extract them helps to slow down consumption. In one 2011 study, subjects who snacked on pistachios they had to remove from their shells consumed 41 percent fewer calories than those who were given pistachios with the shells already removed.

But that leads to another question. Why are pistachios one of the few nuts commonly sold to consumers with their shells still attached?

To roast and salt nuts like walnuts or cashews, producers need to remove the protective shell. But the reason that’s not so for pistachios? Between 70 and 90 percent of pistachios develop a natural split in their shells during the growing process, says University of California, Davis pistachio expert Louise Ferguson, co-author of the “Pistachio Production Manual.” After those pistachios are shaken off the trees by harvesting machines, they can be salted and roasted while still inside the shells as that natural crack allows heat and salt access to the nut, eliminating a step in the industrial process and saving processors some money.

“The pistachios that split naturally generally are your larger nuts,” says Ferguson.

Only the minority of nuts that don’t split on their own are run through industrial shell-removing machines. Though some experts think the unsplit nuts might be less mature than the split variety, Ferguson said there really isn’t much of a discernible taste difference.

“By the time you get them, they’ve been roasted, anyway,” she says.

Most of the pistachios without shells end up being used in cooking, and to make products such as pistachio ice cream. Ferguson adds that pistachio use as a recipe ingredient is a growing trend in the industry.

Assuming that you’re not a person who enjoys the sensual experience of cracking the shell and extracting a pistachio, which is a better deal to buy — with shells, or without? A whole single pistachio, shell and all, weighs about 0.02 ounces (0.57 grams), and the kernel or nutmeat — that is, the portion of the pistachio that you eat — makes up about 53 percent of that weight. You might suspect that would make pistachios without shells cheaper. But if you look at the prices charged by retailers, pistachios without shells tend to be more than twice as expensive per ounce as the ones in shells, so all you save is the trouble of extracting them, and pay a hefty fee for that luxury.

And if you’re going to shell your own pistachios, give this ingenious method of cracking open pistachio shells: BuzzFeed suggests using a spent shell as leverage to pop open the next nut.

Originally Published: Mar 18, 2017

Frequently Asked Questions about Pistachios

Pistachios are one of the oldest delicious nuts, they are originated from the Middle East and are very rare and expensive, so it’s fine to have some questions about them in your head.

In this article, we have gathered some Frequently Asked Questions (FAQ) about pistachios with their answers to make everything clear about these wonderful nuts. If you can’t find your answer in the items below, you can ask us by contacting our customer service team.

So here we go, here are some of the most asked questions alongside with their answers.


Pistachio FAQs:

  • I’ve heard that pistachios have a rich history, what is it?

  • How do pistachios grow?

  • Are pistachios tree nuts?

  • What does a pistachio tree and fruit look like?

  • Do pistachios fall off the tree naturally?

  • Are pistachio shells really poisonous?

  • Why were in-shell pistachios once red in color?

  • Where do pistachio nuts come from?

  • What is the right way to eat pistachios?

  • How can I store Pistachios?

  • Which country produces the best pistachios?

  • Can pistachios cause weight gain?

  • Do pistachio nuts help you sleep?

  • What is the botanical name of pistachios?

  • Who are the best Iranian pistachio suppliers?

  • How many pistachios can I eat per day?

  • What happens if I eat too many pistachios?

  • Is pistachio keto friendly?

  • Why are pistachios sold in their shells?

  • How do you treat an allergic reaction to pistachio nuts?

  • How should I measure pistachios for a recipe?

We get a lot of these questions every day, so we answered the most asked questions about the pistachio nuts here:


I’ve heard that pistachios have a rich history, what is it?

Of course, pistachio nuts have a rich and fascinating history. They are one of the oldest flowering nut trees which have been described as being native to Iran[1], Central Asia, and Western Asia. Recent archeological proof in Turkey implies that people were enjoying them as early as 7,000 B.C. Growing in hot environments, pistachios expanded from the Middle East to the Mediterranean, quickly becoming a treasured food between royalty, tourists and common folk alike.

Myth has it that the Queen of Sheba declared pistachios as an exclusively royal food, going so far as to forbid peasants from producing the nut for their personal use. Nebuchadnezzar, the ancient ruler of Babylon, had pistachio trees planted in his famous hanging gardens. Also, in the first century A.D., Emperor Vitellius debuted this expensive nut in Rome. According to Muslim myth, the pistachio nut was one of the fruits which were brought to Earth by Adam.

The pistachio’s high nutritional value and long storage life also made it an indispensable travel item among early explorers and traders. Along with almonds, pistachios were frequently carried by travelers across the ancient Silk Road that connected China with the West.

LEARN MORE ABOUT History of Pistachios


How do pistachios grow?

Pistachios like grapes grow in clusters. Pistachio tree produces fruit in the branches that were created by standard buds last year. This tree tends to alternate bearings (producing many nuts in one year and few in the following year). A pistachio tree can usually have a good yield when it is 7 years old. Its production life can be 100 years or more. You can learn more about how to grow pistachios on our other blogs.

LEARN MORE ABOUT How to Grow Pistachios?


Are pistachios tree nuts?

Yes, they are. Pistachios are nuts of a tree called Pistacia vera. A member of the family Anacardiaceae; which is related to the mango, cashew, oak, poison ivy, pepper tree, and sumac.

LEARN MORE ABOUT Pistachio Botany

What does a pistachio tree and fruit look like?

The tree grows up to 10 meters tall. It has deciduous pinnate leaves 10 to 20 centimeters long. They’re dioecious, with separate male and female trees. The flowers are unisexual and apetalous borne in panicles. The seed has a mauve-colored peel and bright green flesh, with a unique flavor. When the fruit ripens, the shell changes from green to an autumnal red/orange and slowly breaks partly open.

Pistachio fruits are known as drupes; each fruit consists of:

  • The exocarp: a red to greenish-yellow outer husk
  • The mesocarp: a fleshy green middle layer
  • The endocarp: a creamy white shell surrounding the nut

Unless you are growing them yourself, the only time you’re likely to see an entire pistachio drupe is right after the harvest. Processing excludes both the outer layers.

Do pistachios fall off the tree naturally?

Yes, pistachios tend to fall out of the tree naturally when they ripen.8

Most harvesters will also shake the trees and branches with machines to help them fall off. High-quality pistachios will split open while on the tree, although some will not. So, the naturally opened pistachios are the ones that have opened on the tree.

Are pistachio shells really poisonous?

The pistachio shells themselves are not toxic, but it is essential for the harvested pistachios to be shelled and dried within a 24 hours period to prevent molds and aflatoxin contamination.

They are unlikely to be digested by the body. Also, pistachio shells are so hard that biting on them may hurt your teeth. If you accidentally swallow some of their shells, there is no need to be concerned.

Why were in-shell pistachios once red in color?

Those pistachios were regular pistachios dyed red. It is said that the tradition of dying pistachios originated from a Syrian importer called Zaloom, who dyed his pistachios to distinguish them from his competitors. Another story says pistachios were dyed red to cover mottled markings and other flaws to make them look more desirable to customers.

Where do pistachio nuts come from?

Pistachio trees are native to the Middle East and Asia minor, from Iran to Caucasus and Afghanistan. Historical evidence in Turkey shows that pistachios were used for foods as early as 7,000 B.C. The pistachio tree, or Pistachio Vera was introduced to Italy from Iran and Syria in the first century A.D.

What is the right way to eat pistachios?

Shelling pistachios: Each pistachio nut is encased within a hard, strong shell. If you can see a crack along one edge of the shell, use your fingernails to wedge the nut all the way open from the crack. If you can’t see any crack, then you may need to use a nutcracker or hammer to break the shell open.

Eating Pistachios: first you can suck on the nut to absorb the salty exterior of the nut shell before cracking them open. After removing the shells, the nut is ready to eat. You can eat them raw or add them to a dish.

How can I store Pistachios?

You can store unshelled pistachios in the refrigerator for three months or freeze them for more than a year. It is better to keep pistachios in their shells, but if you want to store the shelled ones in an airtight container in the fridge for up to three months.

Which country produces the best pistachios?

Matters of taste (i.e., delicious) are going to differ from person to person. But as you can see in Quora answers, Iranian pistachios are more delicious due to their rich flavor and high ability of roasting. You can see the difference between Iranian pistachios and American pistachios in our blog posts.

Can pistachios cause weight gain?

If you eat a few pistachios per day, it won’t cause weight gain. But they are loaded with calories, so if you eat a lot of pistachios, you may gain weight.

Do pistachio nuts help you sleep?

Probably yes; they hit the sleep-inducing jackpot. Pistachios contain the highest amount of melatonin between nuts. They contain about 660 ng melatonin per grams. Which is even more than other foods! As you know melatonin is a hormone inducing amino acid that can help you sleep. So, this amount of melatonin content in pistachios makes it the number one solution for your insomnia. In addition to their melatonin content, they are also packed in protein, vitamin B6 and magnesium, which makes them a great sleep pill.

What is the botanical name of pistachios?

The pistachio of commerce is the only variety between the 11 varieties in the genus Pistacia. Many of them are called pistachios, but this name is usually used for the edible nut of commerce. The original name of these nuts is Pistacia vera. A member of the family Anacardiaceae; it is related to the mango, cashew, oak, poison ivy, pepper tree, and sumac.

Who are the best Iranian pistachio suppliers?

We are not able to answer this question. But you can qualify them, first of all, take a good look at their website and digital profile to get more information about their quality, after that you can compare their quality and prices, check their level of expertise and then make a purchase.

How many pistachios can I eat per day?

You can eat 1-2 handfuls or 1.5 to 3 ounces of pistachios per day, not more because these delicious nuts are pretty high in calories. Three ounces of pistachios contain about 400 calories. Consider the way the pistachios are served, natural pistachios do not contain very much sodium, but if you’re eating the salted ones, your sodium intake will get high up.

What happens if I eat too many pistachios?

Pistachios are very profitable for us, but at the same time, there are also some risks and side effects of eating too many pistachios such as:

  • May promote Weight Gain
  • May Cause High Blood Pressure
  • May cause Gastrointestinal Problems
  • May Increase the Risk of Kidney Stones
  • May Cause Aflatoxin Allergy
  • Increased Risk of Pesticides and Insecticides
  • Increased Risk of Acrylamide
  • High Manganese Risk
  • Too Much Fiber can be Harmful

Is pistachio keto friendly?

Actually, No. Keto diet is a high-fat low carb diet where nuts can be an excellent option for a snack. You should lower your daily carbohydrate intake to 5%, and pistachios are somehow high in carb. That’s why you may want to stay away from them in the beginning phase of Keto, or if you want to remain in the ketosis level.

Keto nuts are mostly the ones that are lower in carb and higher in fat, such as Brazilian nut, pecan nut, macadamias, hazelnuts, walnuts, peanuts, and almond. But not pistachios!

Why are pistachios sold in their shells?

Pistachios are available in both shelled and unshelled forms based on the individual’s preference. Most people prefer shelled pistachios because they say there is something very satisfying about the cracking sound of pistachio, and of course, the act of cracking it.

How do you treat an allergic reaction to pistachio nuts?

If you have one tree nut allergy, it’s highly likely that you’re allergic to other tree nuts as well. Pistachios are nut trees, so remember to stay away from them if you have nut allergies. There is no actual treat for tree nut or pistachio allergy. You should manage your tree nut allergy only by avoiding pistachios and other tree nuts and being ready for future reactions.

Talk to your allergist or doctor if you have any unusual symptoms after eating or touching pistachios. You may require allergy testing to determine the severity of your reaction, or finding out if you have allergies to other nuts.

How should I measure pistachios for a recipe?

If the recipe asks for shelled pistachios by weight and you are removing the kernels from the shells on your own, or you purchased shelled ones, you will need to convert the amount if you don’t have a food scale.

1 pound shelled = 3 2/3 cups nutmeats

1 ounce shelled = 3 1/3 tablespoons nutmeats

That’s it guys, hope you enjoyed this article, if you have any other questions about pistachios, please contact us using the chatbox or email; we’ll text you right back.


[1] https://en.m.wikipedia.org/wiki/Pistachio

90,000 Pistachios – calorie content, useful properties, benefits and harms, description

Calories, kcal:


Carbohydrates, g:


Pistachios are the fruits of evergreen or deciduous small trees of the family Sumach .Pistachio nut is a drupe with a very dense shell, in shape it resembles an acute-angled triangle the size of a bean. Inside the light brown shell is a green-purple fruit, dense structure with buttery nutty flavor. To facilitate opening, the pistachios are heated or fried, after which the shell is opened slightly and the kernels can be taken out without resorting to special tools.

Pistachios ripen in a subtropical climate and are common in Iran, Syria, the USA, Spain and other countries.Mankind has been using pistachio kernels for food for more than 2.5 thousand years, in ancient Persia they were considered a symbol of wealth and prosperity, they were used as a bargaining chip.

Calorie content of pistachios

The calorie content of pistachios is 556 kcal per 100 grams of product.

Composition and useful properties of pistachios

Pistachios contain almost all B vitamins, vitamin E, known for its antioxidant properties, minerals: potassium, calcium, magnesium, zinc, selenium, copper and manganese, iron, chromium, fluorine, molybdenum, cobalt, nickel and aluminum, phosphorus and sodium …The amino acid arginine, which is involved in the process of vasodilation, has a beneficial effect on enhancing the erectile function of men, contributes to the normalization of sexual activity (calorizator). Pistachio kernels have tonic properties, help to tone up the body in case of chronic fatigue.

Harm of pistachios

Pistachios can provoke allergic reactions, therefore people prone to allergies should use the product with caution. The high calorie content of pistachios excludes the product from the menu of fasting days and diets, everyone who monitors weight should use pistachios in minimal quantities.

Selection and storage of pistachios

There are peeled and inshell pistachios on sale, natural taste or with added salt. When choosing pistachios in shells, you need to pay attention to the shell color – cream or light beige, no darkening, stains, impurities and odors. As a rule, pistachio shells are ajar and green kernels are visible. If the kernels are brownish-purple and shriveled, then the pistachios are stale, it is better to refuse to purchase.

Peeled nuts have a bright green or burgundy-purple color, the kernels are full-bodied, without signs of drying out.After purchasing peeled pistachios without factory packaging (by weight), it is recommended to roast the nuts in a dry frying pan or in the oven for several minutes in order to protect yourself from the ingress of unnecessary bacteria.

You need to store pistachios in a dry place, it is possible in the refrigerator, fresh (unsalted) peeled nuts can be frozen, they will not lose their useful properties within a year.

Types and varieties of pistachios

The main suppliers of pistachios to the world market are Turkey and Iran, Antel is considered the main variety of Turkish pistachios, the most popular Iranian varieties are Akbari, Fandugi, Kale-Guchi and Badami.High quality pistachio nuts grown in Greece and America. There are still plantations of wild pistachios with the smallest nuts, but their wood is used for folk art.

Pistachios in cooking

Pistachios with salt are in demand in cooking as an independent snack for wine or beer, an addition to salads, cheese plate and other cold snacks. Natural pistachios are added to biscuit dough, cookies, puddings and ice cream. Traditional oriental sweets are prepared on the basis of pistachios – halva, baklava, kozinaki and marshmallow.Pistachios go well with meat dishes, nuts are stuffed with turkey and goose, added to pates and stews. Shredded pistachios are used as a seasoning for fish dishes.

For more about pistachios, about their useful properties, see the video “Pistachios” of the TV program “Living Healthy”.

90,000 How many calories are in pistachios? Who will pistachios be good for?

How many calories are in pistachios?

This type of nut grows on trees, the crown of this tree is located almost at the ground.This tree is about 3-10 meters high. Despite the fact that their level of growth is very low, they live for a very long time. Such a tree bears fruit only once every few years.

Nuts are loved by both adults and children. But not everyone, when using these nuts, knows the norm and characteristics of this type of nuts. Pistachios can be eaten piece by piece, or can be added to various salads or, for example, confectionery. For example, pistachio ice cream is very common.

Basically, pistachios differ from other nuts in that they contain about the same calories as useful vitamins, amino acids and minerals.This fruit contains a lot of magnesium, potassium, phosphorus, copper, manganese and other useful substances.

For whom will pistachios be useful?

Of course, pistachios in moderation are good for everyone. But especially to people who are on the verge of depletion of the body. Vitamins of group B, which are exactly in pistachios, help for rehabilitation. It follows from this that if you have a high load mentally or physically, then you just need to include pistachios in your daily diet, you just need to eat about 10 nuts.

If a person has problems in the field of the cardiovascular system, then he also needs to eat these nuts. Pistachios are good for the liver and the respiratory system. Also pistachios will help with diseases such as colic, anemia and jaundice.

Energy value section.

In order for the use of pistachios not to cause harm, you need to understand how many calories one nut contains. One hundred grams of pistachios contains about 650 kcal. This is because sixty percent of the total mass of pistachios is oil.And this is a very large number.

At first glance, you might think that this amount of oil is a lot. Of course it is, but it’s not always that bad. If you eat berries or fruits with pistachios, then you don’t have to worry about being overweight. They are high in fiber and low in calories, so you feel full quickly.

A lot of people use pistachios as a beer snack. This is where there is a danger of gaining excess weight. Alcohol promotes appetite, which makes you eat more pistachios.And as we found out the calorie content in this case is large. It is better, of course, to refuse such experiments.

You can have a quick snack with this nut if necessary, the main thing is always to observe the measure. With a small amount of pistachios eaten, unplanned fullness does not threaten you. At the same time, a snack will not only be tasty and nutritious, but also very useful. In the case of such a snack, a person will no longer feel hungry, and even an additional charge of energy will appear. Such a snack is useful and convenient, especially if at the moment you do not have the opportunity to fully refresh yourself.

Following from all of the above, despite the high calorie content of the nut, you need to eat it thoughtfully. Because a large number of pistachios can provoke allergic reactions, a state of nausea, and generally not well-being.

How to combine pistachios with other products?

Salted pistachios are not as healthy as ordinary pistachios, and there are much more calories in them. For people who are overweight, it is better not to eat such nuts. They can buy unsalted pistachios in a specialized store.It is also better not to eat them for people suffering from hypertension. With the daily use of such nuts, you can earn a variety of stomach diseases, you can also develop diseases of the gallbladder and liver.

When preparing dishes with pistachios, one must not forget about their high calorie content. Therefore, it is better to cook light fruit desserts with them.

Useful and harmful nuts of the pistachio type

In food, mankind has been accustomed to eating these nuts for about two thousand years.In ancient times, few tribes worshiped this tree and said that it had supernatural properties. For example, in Persia pistachio is a symbol of wealth used earlier as money. China believed pistachio to bring happiness. There were many speculations, but even then people understood the full value and usefulness of the substances included in this fruit. And still pistachios are actively used in such industries as cooking, cosmetology, medicine, etc.

Type of trees.

Pistachios grow well where it is warm, for example, in some parts of Africa and Asia.It is very rare to see them in Texas or the United States of America. A family of sumach pistachios. The fruit looks like a bone, which, when ripe, bursts and is accompanied by a characteristic crackling sound.

Plants grow separately from each other, rarely, but you can see them side by side. Trees live for about four hundred years. This is long enough for the plant. Basically, pistachio fruits are harvested at night, since the essential oils exuded from the leaves, under the influence of the sun, can suffer extremely unpleasant consequences.For example, such as dizziness.

Composition of pistachios.

Basically, nuts are composed of fats, but they also contain amino acids, minerals and many useful vitamins. Vitamin B is especially important. Scientists have proven that if you add a small pile of pistachios to your diet, you can replenish the daily intake of vitamin B6. Pistachio contains a lot of manganese, copper and phosphorus. Potassium is found in large quantities. The fruit contains a lot of sucrose, fructose, glucose and starch.

1.Pistachios have good antioxidant properties. From this phrase, you can understand the importance of using this nut.

2. Pistachios are able to rejuvenate and remove all non-useful substances of the human body.

3. Vitamin E also rejuvenates. That is why in Persia some magical qualities were attributed to this nut. Eat nuts of this type within normal limits and you will be cheerful and cheerful.

In addition, they have a good effect on the eyes. This is due to lutein and zeaxntin, which belong to the kerotin group.They enter the tissues of the eye and help the eyes cope with all sorts of obstacles that arise. There is a lot of fiber and amino acids in nuts, in total there are about twelve. The first three places are assigned to tryptophan, isoleucine and valine. In addition, there is serine, proline and glutamic acid

What are the benefits of these nuts?

Next, let’s see the benefits of pistachios and what they can cure. After all, it is with the help of their composition that nuts can heal people. And that’s not counting the fact that nuts are tonic.Before putting nuts on the counter, they undergo special processing without losing their useful properties. Only salted nuts can cause an undesirable effect, because they contain less benefits, but more calories.

So, the positive aspects:

• Nut helps the liver to work well, it also removes blockages of the bile ducts. In addition, pistachios help liver pain relief.

• Nuts of this type help in the treatment of diseases such as anemia and jaundice.

• Due to their calorie content, pistachios can help thin people gain weight, and malnourished people normalize their body’s work. It is necessary to eat nuts with hard mental or physical work.

• Nuts carry out prophylaxis against cardiovascular diseases. They reduce the rhythm to normal and seal the vessels.

• Good for the eyes

• If there is respiratory illness or tuberculosis, pistachios can also help.

• Pistachios are used as an aphrodosiac.They help men with their sensitive problems. Therefore, the daily use of nuts will help men solve problems with potency.

But, of course, everything should be in moderation. There is also a norm in the consumption of pistachios. You can eat them about fifteen nuts. It is best if the pistachios used are not salty, because there is much less benefit in salted nuts, and there are a lot of calories. Pistachio nuts are considered to be practically the lowest in calories. 100 grams of a nut contains about six hundred calories.That is why pistachios can be eaten during the diet

Who should not eat pistachios?

What harm can pistachios give us and can you buy pistachios safe for health in Moscow? First of all, it is important to remember that many people are allergic to pistachios. Therefore, it is better to start eating them little by little, gradually reaching the norm. If you overdo it with them, you can get a headache and dizziness. In addition, there is no need to eat a lot of salted pistachios, and even more so with beer.This is all because there is little usefulness in them, and, as we remember, there are a lot of calories. In addition, you can get blood pressure in the bargain. No more negative phenomena have ever been sounded.

How to choose pistachios?

First of all, pay attention to whether the pistachios are ripe. The ripeness is determined by the open shell and the greenish color of the nut. It is important that the greener the nut, the tastier it will be.

Fruits are beige in color. Sometimes the nuts are colored reddish, this is normal.This is done in order to hide the stains that appear from the hands. But less and less often you can see such a nut, because nowadays almost all work is done by machines. And, of course, nuts should not smell like mold.

How are nuts used?

They are used both fresh and salted and toasted. Mostly salted nuts are eaten as a snack for beer. Of course, this is not a good option, because under the influence of alcohol, many of the beneficial properties of the fruit are lost.Pistachios are also widely used in an industry such as cooking. For example, in the East and Asia, pistachios are added to special types of sausages.

After reading it, we can say with confidence that it is possible and necessary to eat pistachios, but within reason. If you take into account all the features of nuts, then you can take great care of your health and the body as a whole.

289.00 p.

raw and salted in shell, indicators according to BZHU

Pistachios are a very tasty delicacy, but many are discouraged by their significant calorie content.Therefore, those who are on a diet and are trying to lose weight are very concerned about how useful this nut is and whether it can cause any harm. In fact, it all depends on the quantity.


There are few carbohydrates in pistachios, but quite a lot of protein and especially fat. This provides the product with significant energy value.

Calories in pistachios:

  • about 550-560 kcal in every 100 g, if we talk about raw, only dried nuts;
  • 570-600 kcal per 100 g, if you buy salted and fried nuts, this amount covers 25% of a person’s energy needs;
  • 1 pistachio weighs approximately 1 g (peeled, without shell), and its calorie content is 5.6 kcal.

But among the nut kingdom, pistachios can boast of the lowest calorie content. So that there is no “bust” in calories, they should be consumed in small portions, it is especially good to combine pistachios with low-calorie vegetable and fruit salads.

Salted pistachios can be harmful to the body.

The high calorie content of pistachios has a big plus: they help to quickly restore the loss of energy after intense training or physical work.The figure will not suffer in this case. In the case of weight loss, it is recommended to consume no more than 10-15 kernels per day.


These nuts are very rich in B vitamins. Only 10 fruits can provide a quarter of the body’s daily need for vitamin B6. They also contain an antioxidant known to all – vitamin E and carotenoids: zeaxanthin, lutein, and also vitamin H.

Pistachios are also distinguished by their rich mineral composition: calcium and magnesium, compounds of potassium, zinc and selenium.There are also copper and iron in nuts, which are necessary for the formation of blood. Also, pistachios contain rarer minerals – chromium and fluorine.

Phenolic compounds, phytosterols (beta-sitosterol, campesterol) are present in nuts. Of the essential amino acids, there is a lot of arginine and valine, there is lysine, leucine, phenylalanine. In general, the amino acid composition of these nuts is unique in terms of the set of essential amino acids, which is quite rare in plant foods.

Of the unsaturated fatty acids, oleic and linoleic acids predominate.Pistachios are rich in Omega-3 and Omega-6 fatty acids. The presence of sucrose and fructose gives the nuts a pleasant taste.

Indicators BZHU

Nutritional value of pistachios is as follows:

  • Carbohydrates are few: only 17 g per 100 g, with 10 g for dietary fiber, about 8 g for sugars and only 1.7 g for starch.
  • Squirrel – 20 g.
  • Most fat – 50 g in 100 g of shelled kernels. Pi this polyunsaturated fatty acids – 14 g, monounsaturated – 24 g.

Useful properties

All nuts are considered a valuable food product due to their rich composition. Pistachios are no exception. They are added to salads and pastries, ice cream and sauces are prepared.

Their greenish fruits bring many benefits to the body:

  • They provide a feeling of fullness for a long time, they are suitable as a snack, they can be taken on the road, because this product does not spoil.
  • Due to the large amount of dietary fiber in the composition of pistachios, they activate the intestines.
  • Due to the low content of carbohydrates and fast sugars, pistachios have a low glycemic index – 15 units. Therefore, nuts can be included in the diet of diabetics.
  • If consumed in small quantities, the fruits help to activate the metabolism.
  • One of the amino acids (arginine) has a positive effect on erectile function in men. Eating about 30 nuts a day for a month, you can significantly improve men’s health, improve the quality of sperm.
  • Nuts quickly relieve fatigue, lethargy, they tone the body.
  • Pistachios are useful for people engaged in mental work. It is useful to eat them in old age.
  • These nuts have a positive effect on the cardiovascular system, reduce the risk of developing its pathologies, since pistachios are able to lower cholesterol concentration and improve blood parameters, and stabilize blood pressure.
  • Pistachios improve vision, due to the content of carotenoids, which strengthen the muscles and nerves of the organ of vision.
  • Antioxidants contained in the product block free radicals and help to prolong youth.
  • These nuts are also important for the liver, they help to cleanse it, eliminate hepatic colic.

Pistachios are much better than liver with sweets, because they do not contain fast carbohydrates. Therefore, these nuts are included in diets for weight loss. Moreover, nuts improve the condition of the skin, nails and hair, reduce their loss. Pistachios rubbed into a paste are added to face masks to whiten freckles, pigmented areas of the skin.Also, the product is popular with vegetarians, it will be an excellent addition to the menu during fasting.


If you get too carried away with a tasty nutritious product, you can harm your health. First of all, this applies to salted pistachios. The calorie content of salted pistachios in the shell is higher, and the presence of salt contributes to fluid retention in the body and the appearance of edema. You should not use a salty product for hypertensive patients, as it will increase blood pressure even more.

Pistachios should be used carefully for overweight people.

The worst option is to consume salted pistachios with beer. In this case, their amount is very difficult to control, and beer adds its own calories.

Even unsalted nuts can lead to obesity if consumed in large quantities. Do not forget that pistachios can provoke allergic reactions in people with intolerance to this product. When eaten excessively, especially when not combined with other foods, pistachios can cause disorders of the digestive system (flatulence, diarrhea).With care, pistachios, like any nuts, should be eaten by people with dentures so as not to damage them. During pregnancy, you cannot eat more than 20 g of the product per day.

The use of any product must be approached wisely, then it will bring maximum benefit and no harm. Pistachios should be included in the diet and not be afraid of their calorie content: in small doses, these nuts will not harm the figure.

90,000 benefits, harms, calories and composition of delicious nuts


Pistachios are a valuable source of vegetable fats, which are necessary for the body, especially women, for normal functioning.Like all other nuts, this product is very nutritious, its caloric value corresponds to approximately 550 units per 100 grams. The content of proteins and carbohydrates in the kernels is 20 and 7 grams per 100 grams of nuts, respectively. The vitamin and mineral complex of the product is presented in the table.

Substance Content per 100 grams of product


E 5 mg
B1 0.99 mg
B2 0.19 mg
B4 89 mg
B5 0.99 mg
B6 0.49 mg
B9 39 μg
RR 13.29 mg

Micro and macro elements

Iron 59 mg
Iodine 9 μg
Manganese 3.7 mg
Selenium 18 μg
Zinc 2.7 mg
Potassium 599 mg
Calcium 249 mg
Magnesium 199 mg
Sodium 24 mg
Phosphorus 399 mg
Sulfur 99 mg

Useful properties

Due to the richness of many valuable active natural substances, green walnut is able to bring benefits to the human body, which cannot be overestimated.

Benefits of pistachios for men

The vitamin and mineral composition of the product helps to prevent the development of cardiovascular diseases and erectile dysfunction. Omega-3 fatty acids can improve concentration and memory, this effect is important for successful work activity and self-realization processes. High nutritional value makes it possible to recover faster after intense physical and mental stress.

For women

Vitamin E, contained in the nuclei, is a natural antioxidant that prolongs youth and beauty.Healthy fats and essential amino acids are responsible for the elasticity of the skin, strong nails and shine of the hair. The fiber in pistachios is responsible for gentle natural cleansing of the body. Pistachio oil is widely used in cosmetology to rejuvenate and nourish skin and hair.

During pregnancy and breastfeeding

Moderate consumption of pistachios (no more than 10-15 pieces per day) will reduce swelling, pain in the limbs, fatigue and irritability due to the content of B vitamins.The production of hemoglobin, provided by the use of iron from the composition of nuts, is the prevention of anemia in the expectant mother and baby. During lactation, the mother is allowed to eat 3-4 nuts per day after the baby reaches seven months of age. It is imperative to monitor the reaction of the child’s body: a rash, swelling of the mucous membrane, indigestion indicate that the baby has an allergic reaction to pistachios. Too much fatty breast milk leads to similar symptoms, which again becomes so due to the use of nuts.

For children

Vitamins and trace elements contained in the nuclei contribute to the development of strength, normal growth and strengthening of immunity in the baby, therefore, it is especially recommended for children who constantly come into contact with other people in public places: kindergartens, circles and schools. However, pistachios should be introduced into the baby’s diet no earlier than five years of age. Otherwise, there is a risk of developing allergic reactions.

With diabetes

Fiber in the nuclei is able to lower blood sugar levels, and regular consumption of pistachios by a healthy person reduces the risk of diabetes mellitus in the future.Moreover, people who consume these green nuts in moderation are energetic, cheerful, and brain-active.

In what form and how much is best to use

Ripe harvested pistachios are often soaked in salted water or fried in a dry skillet. Such processes make the taste of the product richer and more piquant, turning nuts into a wonderful tasty snack, however, they deprive the kernel of some useful properties and vitamins.Peeled raw pistachios have a delicate sweetish taste and are used in cooking as ingredients in many dishes: salads, side dishes, hot dishes, desserts and baked goods. It is best to opt for unprocessed raw nuts, they contain the maximum of natural benefits and substances valuable to the body. In sealed packaging, nuts can be stored for a long time, about six months. If frozen, the benefits and taste of the product can be preserved for several years. In order to ensure the necessary presence of vitamins and trace elements, as well as not go beyond the daily caloric intake, you should consume no more than 15-20 fresh green kernels per day.

Contraindications and possible harm

First of all, you need to opt for fresh dried pistachios. The salted version acts as a fragrant tasty snack, but excessive use of pistachios in this form is fraught with the development of urolithiasis and a jump in blood pressure. Like many nuts, this species is a strong allergen. The tendency to the occurrence of food reactions, as well as early childhood up to three years of age, are contraindications to use.The very process of eating this green nut can be harmful to humans. Breaking the shell that hides the nucleus with teeth can cause irreparable damage to the tooth enamel. Use special tongs for peeling or cracking nuts. In addition to everything, you need to monitor the amount of product consumed. Abuse of high-calorie delicacies negatively affects the figure and the presence of excess weight.

Selection and storage

As a rule, the larger the kernel size, the tastier, better quality and, accordingly, more expensive it is.The walnut shell should be of a solid light beige color, without cracks or chips. A kernel covered with beige or reddish skin should be visible through the open parts of the shell. The color of the kernel itself should be green, the greener – the tastier and softer the taste will be. Any noticeable irregularities or spots on the shell or kernel indicate that the food has deteriorated. Before you put the kernels in a canvas bag or glass sealed container, they should be carefully sorted out. The presence of spoiled nuts, husks and debris among quality kernels will shorten their shelf life.When storing the product at room temperature, choose the coolest and most shaded place. Direct sunlight on pistachios will quickly ruin their taste. In the refrigerator and freezer, pistachios can be stored for up to a year.

calorie content, BZHU – How many calories per 100 grams

It is better to study the calorie content of pistachios in advance – you do not want to harm the figure? At the same time, it is worth studying the chemical composition and BJU, so as not to harm the state of health as well – we have collected the most important information that any consumer who cares about himself needs.

Calorie content and BJU product

We will tell you in detail about the calorie content of pistachios per 100 grams and one thing – this will allow you to regulate the amount of food consumed per day. Do not panic, the numbers will be large – but a little later we will talk about the chemical composition of nuts, and you will understand that you should not be afraid of weight gain, of course, if you do not eat 100+ grams every day!

First, let’s discuss the numbers per 100 grams:

  • Calorie content of salted pistachios – 569 Kcal;
  • Calorie content per serving of raw nuts – 560 Kcal;
  • Fried fruits have such a calorie content – 572 Kcal.

What’s in one thing?

  • An unpeeled nut weighs one and a half grams and contains 3.7 Kcal;
  • The peeled fruit weighs about a gram – it contains 5.6 Kcal.

Now you understand how many calories are in salted pistachios – so as not to worry about excess weight, we will discuss the composition of the product:

  • Calcium. Improves blood clotting, strengthens the strength of bones;
  • Chlorine. Needed to relieve puffiness, maintains normal liver function;
  • Potassium.Helps regulate fluid balance, normalizes intestinal motility;
  • Sulfur. Improves blood clotting, normalizes blood sugar levels;
  • Sodium. Expands blood vessels, promotes the production of gastric juice;
  • Magnesium. Helps coordinate heart rate, lowers blood pressure and strengthens tooth enamel;
  • Phosphorus. Provides support for acid-base balance, strengthens teeth and bones;
  • Aluminum. Supports the functioning of the thyroid gland and forms skin tissues;
  • Zinc.Improves reproductive function and relieves stress;
  • Manganese. Promotes bone growth, stabilizes digestive processes;
  • Iron. Supports the immune system and increases hemoglobin levels.

These are the microelements and macroelements, minerals. What vitamins do pistachios contain? A whole list!

  • B1 stimulates the development of brain activity;
  • B2 improves eye function, reduces the risk of developing cataracts;
  • B3 gives an influx of strength, helps to fight skin diseases;
  • B5 helps burn excess fat;
  • B6 helps maintain normal blood sugar levels;
  • B7 improves the health of skin, nails and hair;
  • B9 strengthens the immune system and the digestive system;
  • E regenerates skin cells and lowers blood pressure.

Important! Of course, salted pistachios are not as healthy as raw / roasted pistachios, as salt is quite harmful. And the calorie content in them is higher. Consider this factor before adjusting your daily serving size.

And now, no less important point – BZHU pistachios per 100 grams (raw / fried and salted):

  • Proteins – 20.2 / 21.1 g;
  • Fat – 45.3 / 45.8 g;
  • Carbohydrates – 16.6 / 17.3 g;
  • Dietary fiber – 10.6 / 10.3 g.

Calorie content and PZhU pistachios are quite balanced, and most of the fat is unsaturated, which prevents the conversion of calories into extra pounds. We will talk about the dietary component of the product a little later, but for now – the rules for introducing the product into the diet of an adult or child.

Daily consumption rate

The calorie content of inshell pistachios was calculated – even though it is high, you can eat nuts. You know how tasty and healthy they are: the composition is incredibly rich in vitamins, minerals and other elements necessary for the body to function properly.

But everything is good in moderation. If you do not want to harm yourself, you need to follow certain rules, especially since it is not difficult at all. We will tell you how many nuts per day you can eat without fear of facing negative consequences – and it’s not even about the calorie content.

  • For adults, 30-40 nuts daily is enough, the rate can be increased to fifty pieces. But only if you do not suffer from allergies, obesity and other contraindications;
  • For older people, 20 nuts a day is enough – this is the optimal amount.You can eat the same amount during a diet, but we will talk about the benefits of fruits for weight loss a little later;
  • Children can be given nuts only after they reach the age of five or six, after making sure that there is no allergic reaction. You need to enter into the diet one or two pieces per day, gradually the amount can be increased to ten.

What happens if there is more than the specified norm

Let’s remind about the consequences of pistachio abuse – if you eat more than the specified norm, you will encounter such unpleasant things:

  • Nausea and vomiting;
  • Headache and dizziness;
  • Stomach cramps and abdominal pain.

Pistachios have certain contraindications – no norms are needed to understand that in this case it is absolutely impossible to eat nuts. Give up the fruit if you suffer:

  • Obesity;
  • Kidney pathologies;
  • Swelling;
  • Hypertension;
  • Problems in the digestive tract;
  • And also during pregnancy and lactation.

How many calories in 100 grams of pistachios we have told you – even if the calorie figure is impressive, you do not need to be intimidated.Below we will discuss why nuts can and should be eaten on a diet, how to do it correctly and what awaits you!

Watch the video about delicious nuts!

Nuts for weight loss

You know the calorie content of pistachios without shells, but we almost forgot about another important point!

The glycemic index of pistachios is 18 units.

This is a low glycemic index, which means that the product can be eaten by both diabetics and people watching their weight and dieting.

When you eat nuts, the likelihood of maintaining a normal body weight increases – kilograms will not “stick” to you. Where does such a magical effect come from, because the calorie content of salted pistachios in shell exceeds 500 Kcal per 100 grams?

  • The product contains a huge amount of fiber, more than 40% of the daily value necessary for proper digestion;
  • Dietary fiber normalizes blood sugar levels, gives quick satiety, regulates metabolism;
  • Remember KBZHU pistachios? A large amount of protein allows you to quickly get full and forget about the feeling of hunger for a long time;
  • The density of the product is such that most of the nut passes through the body and is not absorbed – the extra pounds simply do not have time to settle.

We figured out how many calories are in pistachios, calculated the calorie content, BJU and daily intake, found out what is included – now you can correctly plan your daily diet! Use our tips if you want to be happy and healthy, enjoy the taste and benefits.

calories and properties. The benefits and harms of pistachios

In the meantime, there is no need to know about it. ”

Properties of pistachios

Nutritional value and composition |
Vitamins |

How much are pistachios (average price per 1 kg.)?

Moscow and Moscow region

600 RUB

Pistachios are the fruits of trees or shrubs that belong to the Sumakhov family. The cultivation of the fruits of these trees has been going on for several millennia, it began in places such as Persia and Ancient Greece. To date, the distribution of pistachios is seen in the subtropical, as well as tropical zones of the New and Old World: their cultivation is very popular in Turkish territories, as well as in Spanish, Greek, Italian, Syrian, Iranian, American, Australian, as well as in the Caucasus and on the Crimean peninsula.The undisputed leader in the cultivation of pistachios is Turkey; it is on the territory of this country that half of the pistachios belonging to the world export are located.

In Russia, pistachios have become a very popular product, especially the population of our country loves to use them as a snack for any drink, the peak of pistachio sales occurs during any football matches or other sporting events, since they perfectly complement the surroundings of this action. A fairly large number of dishes are made from pistachios, they are often added to baked goods in order to give an extraordinary taste and an interesting greenish tint.It is interesting that in China pistachios were given the nickname “lucky nut”, apparently, this is due to the fact that the crack in the shell resembles a smile.

The benefits of pistachios

The benefits of pistachios are due to the fact that this fruit belongs to the list of foods with the most powerful antioxidant properties. Thanks to this fact, they are so often used in cooking, the beneficial properties of pistachios are manifested even if they are in the composition of any dish, most often they are added to baked goods or confectionery products, such dishes are considered delicacies.Also, the benefits of pistachios with their regular use becomes even more obvious, they help people reduce the risk of cancer, as well as help slow down the aging of the human body.

The beneficial properties of pistachios are known all over the world, since they also have the most positive effect on the work of the cardiovascular system. Pistachios are often added to various salads, as well as meat or fish dishes. They are rich in protein, so vegetarians can get enough of it.Despite the fact that the fat content of pistachios is also quite high, they help to lower blood cholesterol levels, and they are also quite useful product in case of anemia or heart palpitations. Pistachio oil is quite often used for cosmetic purposes, with its help freckles and spots on the skin are removed.

Harm of pistachios

The harm of pistachios when abused is manifested in the form of nausea, dizziness, and an allergic reaction can also be caused, which mainly appears in the form of urticaria.You need to know in advance if you have an individual intolerance to the product.

Calorie content of pistachios 556.3 kcal

Energy value of pistachios (The ratio of proteins, fats, carbohydrates – bju):

Proteins: 20 g (~ 80 kcal)
Fats: 50 g (~ 450 kcal)
Carbohydrates: 7 g (~ 28 kcal)

Energy ratio (b | w | y): 14% | 81% | 5%

Recipes with pistachios

In the meantime, there is no need to know about it. ”

Product proportions.How many grams?

in 1 tablespoon 25 grams

Nutritional value and composition of pistachios

Mono- and disaccharides

2 g

Dietary fiber

0.3 g



Analogs and similar products

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90,000 Pistachios – benefits and harms, composition and calories

Pistachios are edible seeds of the cashew family.In China, pistachios are called “lucky nuts” due to their half-open shell.

Seeds contain a lot of protein, fat, dietary fiber and vitamin B6. They are eaten fresh or fried. Pistachios are used in cooking, desserts, halva and ice cream.

Where pistachios grow

Pistachios grow on trees that can survive long periods of drought. They came from Central Asia. They are hardy plants that can thrive in dry and harsh conditions with little rainfall and grow in steep rocky areas.

Pistachio trees require specific climatic conditions for fruiting. Trees need hot summers and cold winters. If the summer is rainy, the tree can catch a fungal disease.

Today pistachios are grown in Afghanistan, the Mediterranean region and California.

Composition and calorie content of pistachios

Composition 100 gr. pistachios as a percentage of the daily value is presented below.


  • B6 – 85%;
  • B1 – 58%;
  • B9 – 13%;
  • E – 11%;
  • B2 – 9%.


  • copper – 65%;
  • manganese – 60%;
  • phosphorus – 49%;
  • magnesium – 30%;
  • potassium – 29%.

Calorie content of pistachios – 557 kcal per 100 g.

Benefits of pistachios

Benefits of pistachios are expressed in the regulation of blood pressure, lowering cholesterol and the ability to relieve inflammation.

For the heart and blood vessels

Pistachios support healthy cholesterol levels and blood lipid balance.A small portion of the product daily reduces blood lipids by 9%, and a large portion – up to 12%. This reduces blood pressure and vascular stress responses.

For the brain

Research has shown that middle-aged women who regularly consume pistachios are 40% less likely to suffer from age-related memory impairment.

Eye Care

Pistachios reduce the risk of eye diseases because they contain the antioxidants lutein and zeaxanthin. They reduce age-related macular degeneration and cataracts.

For the lungs

The inclusion of pistachios in the diet once a week reduces the risk of developing respiratory diseases by 24%, and daily – by 39%.


Pistachios are a source of monounsaturated fatty acids that help to lose belly fat.

Nuts are rich in fiber, which is beneficial for the health of the digestive system. They enhance intestinal motility and prevent constipation. Pistachios reduce the risk of colon cancer.

For the endocrine system

Daily use of pistachios lowers blood sugar.The Mediterranean Pistachio Diet has been shown to reduce the incidence of gestational diabetes.

Canadian researchers have found that eating pistachios lowers blood sugar levels.

Skin care

Pistachios contain oleanolic acid, which inhibits the development of allergic contact dermatitis.

For immunity

Eating one or two servings of pistachios a day increases the level of antioxidants in the blood.

The study showed that even those who ate nuts less than 1 time per week, the risk of developing cancer fell by 11%.

For pregnant women

The inclusion of the product in the diet of pregnant women reduces the risk of premature birth and premature babies.

For men

Thanks to the arginine content, pistachios work as a natural remedy for impotence.

Pistachios for weight loss

A growing body of research refutes the myth that nuts can lead to weight gain. For example, a study with pistachios has shown that eating them 2 or more times a week can help you lose weight.The product is an excellent source of monounsaturated fatty acids, which can help control body weight due to fast satiety.

Pistachios are useful for those who want to lose weight or maintain weight due to their high protein content.

Harm and contraindications of pistachios

Contraindications are related to the composition, production and storage characteristics:

  • nuts are rich in protein – excessive consumption increases the load on the kidneys;
  • Pistachios are dangerous due to the high risk of aflatoxin contamination.It is a carcinogen that causes liver cancer and weakens the immune system;
  • Salted pistachios are high in salt and can cause puffiness.

If you are allergic to pistachios, then stop using them.

Pistachios can carry Salmonella, a dangerous foodborne bacteria.

How to choose pistachios

  1. Do not buy pistachios that have been “bleached”. This can adversely affect the nutrient content.
  2. Pistachios go bad quickly.After harvesting, they must be processed within 24 hours, otherwise the tannins can stain the shell.