What are the nutritional facts of pistachios. How many calories are in pistachios. What are the health benefits of eating pistachios. How can pistachios be incorporated into your diet. Are there any risks associated with consuming pistachios.

The Nutritional Profile of Pistachios: A Nutrient-Dense Powerhouse

Pistachios are not just a delicious snack; they’re a nutritional powerhouse packed with essential nutrients. A 1-ounce serving of pistachios (approximately 49 kernels) contains about 159 calories, making them a relatively low-calorie nut option. But what truly sets pistachios apart is their impressive nutrient density.

Here’s a breakdown of the key nutrients found in a 1-ounce serving of pistachios:

• Protein: 6 grams
• Fat: 13 grams (mostly unsaturated)
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Potassium: 291 milligrams
• Phosphorus: 139 milligrams
• Vitamin B6: 0.4 milligrams

Pistachios are particularly rich in heart-healthy monounsaturated and polyunsaturated fats. They’re also an excellent source of protein, fiber, and various vitamins and minerals, including vitamin B6, copper, manganese, and phosphorus.

Calorie Content of Different Pistachio Products

The calorie content of pistachios can vary depending on how they’re prepared and packaged. Here are some examples:

• Raw pistachios (1 oz): Approximately 159 calories
• Roasted and salted pistachios (1 oz): About 162 calories
• Dry roasted pistachios without salt (1 oz): Around 161 calories
• Pistachio kernels without shells (1 oz): Roughly 163 calories

Is the calorie content of pistachios a concern for weight management? Despite their calorie density, research suggests that pistachios can actually aid in weight management when consumed as part of a balanced diet. Their high protein and fiber content promotes satiety, potentially leading to reduced overall calorie intake.

Health Benefits of Pistachios: More Than Just a Tasty Treat

Pistachios offer a wide array of health benefits, making them a valuable addition to any diet. Their unique combination of nutrients contributes to various aspects of health and well-being.

Heart Health and Cardiovascular Benefits

How do pistachios impact heart health? Studies have shown that regular consumption of pistachios may help lower the risk of cardiovascular disease. The high levels of unsaturated fatty acids, particularly monounsaturated fats, can help reduce bad cholesterol levels and increase good cholesterol. Additionally, the potassium content in pistachios supports healthy blood pressure levels.

Blood Sugar Regulation

Can pistachios help manage blood sugar levels? Research suggests that the fiber and healthy fats in pistachios can help slow the absorption of carbohydrates, leading to better blood sugar control. This makes pistachios a smart snack choice for individuals with or at risk of type 2 diabetes.

Weight Management

Do pistachios aid in weight loss? While nuts are calorie-dense, the protein and fiber content of pistachios can promote feelings of fullness, potentially reducing overall calorie intake. Moreover, the act of shelling pistachios can slow down eating, allowing for better portion control.

Antioxidant Properties

What antioxidants are found in pistachios? Pistachios are rich in antioxidants, including lutein, zeaxanthin, and gamma-tocopherol. These compounds help protect cells from oxidative stress and may contribute to reduced inflammation in the body.

Potential Risks and Considerations When Consuming Pistachios

While pistachios offer numerous health benefits, there are some potential risks and considerations to keep in mind:

Sodium Content in Salted Varieties

How much sodium is in salted pistachios? A cup of dry roasted pistachios with salt can contain up to 526 milligrams of sodium. This high sodium content may be a concern for individuals managing hypertension or heart disease. Opting for unsalted varieties can help mitigate this risk.

Allergic Reactions

Can pistachios cause allergic reactions? Like other tree nuts, pistachios can trigger allergic reactions in some individuals. Symptoms may range from mild (such as itching or hives) to severe (including anaphylaxis). If you have a known nut allergy, it’s crucial to avoid pistachios and consult with an allergist.

Fructan Intolerance

What is fructan intolerance and how does it relate to pistachios? Some individuals may experience digestive discomfort when consuming pistachios due to fructan intolerance. Fructans are a type of carbohydrate that can cause bloating, gas, and abdominal pain in sensitive individuals.

Culinary Uses of Pistachios: Versatility in the Kitchen

Pistachios are not only nutritious but also incredibly versatile in the kitchen. Their unique flavor and texture make them a popular ingredient in both sweet and savory dishes.

Snacking and Appetizers

What are some simple ways to enjoy pistachios as a snack? The most straightforward way to enjoy pistachios is as a standalone snack. They can be eaten raw, roasted, or seasoned. For a quick appetizer, try serving pistachios alongside other nuts, dried fruits, and cheeses on a charcuterie board.

Baking and Desserts

How can pistachios be incorporated into baked goods? Pistachios add a delightful crunch and nutty flavor to various baked goods. They can be chopped and added to cookies, muffins, and cakes. Ground pistachios can also be used to make a flavorful crust for cheesecakes or as a topping for ice cream.

Savory Dishes

In what savory dishes can pistachios be used? Pistachios can add depth and texture to many savory dishes. They work well in salads, providing a crunchy contrast to leafy greens. Chopped pistachios can be used as a coating for fish or chicken, or sprinkled over roasted vegetables for added flavor and nutrition.

Pistachio Butter and Milk

Can pistachios be transformed into other food products? Yes, pistachios can be processed into pistachio butter, similar to peanut butter, offering a unique spread for toast or a base for sauces. Pistachio milk is also gaining popularity as a plant-based milk alternative, providing a rich, nutty flavor to beverages and recipes.

Purchasing and Storing Pistachios: Ensuring Freshness and Quality

To fully enjoy the nutritional benefits and flavor of pistachios, it’s important to purchase and store them properly.

Selecting Quality Pistachios

What should you look for when buying pistachios? When purchasing pistachios, look for shells that are split open slightly at one end, indicating ripeness. Avoid pistachios with cracks or holes in the shell, as these may indicate insect damage. For shelled pistachios, choose those with a vibrant green color and avoid any that appear yellow or brown.

Storage Methods

How long can pistachios be stored? Properly stored, pistachios can maintain their quality for a considerable time. In their shells, pistachios can be kept at room temperature in an airtight container for up to 3 months. For longer storage, refrigerate them for up to a year or freeze for up to 3 years.

Signs of Spoilage

How can you tell if pistachios have gone bad? Rancid pistachios will have a bitter, unpleasant taste and a musty odor. If you notice any signs of mold or if the nuts appear shriveled or discolored, it’s best to discard them.

Pistachios in Different Diets: Accommodating Dietary Preferences

Pistachios can fit into various dietary patterns, making them a versatile option for different nutritional needs.

Vegetarian and Vegan Diets

Are pistachios suitable for vegetarian and vegan diets? Absolutely. Pistachios are entirely plant-based, making them an excellent source of protein, healthy fats, and other nutrients for those following vegetarian or vegan diets.

Low-Carb and Ketogenic Diets

Can pistachios be included in low-carb diets? While pistachios do contain carbohydrates, their high fat and moderate protein content make them suitable for many low-carb diets, including the ketogenic diet, when consumed in moderation.

Mediterranean Diet

How do pistachios fit into the Mediterranean diet? Pistachios are a staple in the Mediterranean diet, known for its heart-healthy benefits. Their nutrient profile aligns well with the principles of this dietary pattern, which emphasizes plant-based foods and healthy fats.

Comparing Pistachios to Other Nuts: Nutritional Standout

While all nuts offer nutritional benefits, pistachios have some unique attributes that set them apart.

Protein Content

How does the protein content of pistachios compare to other nuts? Pistachios are one of the highest protein nuts, offering about 6 grams per ounce. This is higher than many other popular nuts, including almonds, cashews, and walnuts.

Antioxidant Profile

What makes the antioxidant profile of pistachios unique? Pistachios are particularly rich in lutein and zeaxanthin, antioxidants that are important for eye health. They also contain higher levels of gamma-tocopherol, a form of vitamin E, compared to many other nuts.

Calorie Density

Are pistachios lower in calories than other nuts? While not the lowest-calorie nut, pistachios are relatively low in calories compared to many other nuts. This, combined with their high protein and fiber content, makes them a satisfying snack option that may aid in portion control.

In conclusion, pistachios offer a wealth of nutritional benefits, from heart health support to potential weight management advantages. Their versatility in culinary applications and suitability for various diets make them an excellent addition to a balanced eating plan. By understanding the nutritional profile, health benefits, and proper storage of pistachios, you can fully enjoy this delicious and nutritious nut as part of your diet.

Carbs in Nut Harvest Pistachios In Shell Salted 50g Pack

• Serving Size:
  1 serving
• Serving Weight:
  50g

• Calories

  140 kCal

• Total Carbs

  7 g

  • Net Carbs

    5 g

  • Fiber

    2 g

  • Starch

    –

  • Sugar

    2 g

  • Sugar Alcohols

    –

• Protein

  5 g

• Fat

  11 g

  • Monounsat. Fat

    6 g

  • Polyunsat. Fat

    3.5 g

  • Saturated Fat

    1.5 g

  • Cholesterol

    –

• Glycemic Load

  –

• Calcium

  20 mg

• Iron

  0.7 mg

• Sodium

  160 mg

• Vitamin A

  0 mcg

• Vitamin D

  0 mcg

• No Shells Roasted & Salted Pistachios 170g Pack
• No Shells Roasted & Salted Pistachios
• Roasted And Salted California Pistachios With Shells
• Pistachios Roasted And Salted 28g Pack
• Salted In Shell Pistachios
• Roasted Salted Pistachios 225 G Pack
• Dry Roasted & Salted In-shell Pistachios
• No Shell Pistachios Roasted & Salted
• Pistachios No Shell Roasted & Salted
• Original Salted Peanuts 50g Pack

Nutrition, Benefits, Risks, & Preparation

Written by Madeline Laguaite

• What Are Pistachios?
• Pistachio Health Benefits
• Risk of Pistachios
• Pistachio Nutrition
• How to Prepare and Eat Pistachios

Pistachios are the seeds of the pistachio tree. They’re usually green and slightly sweet. They’re called nuts, but botanically pistachios are seeds. People have been eating them for thousands of years.

The kernels can have different colors, ranging from yellow to shades of green. They’re usually about an inch long and half an inch in diameter. But if you want to taste one, you’ll have to crack open its hard shell first.

The pistachio tree originated in western Asia, and archaeologists believe pistachios became a food as early as 7,000 B.C. They came to the United States in the mid-19th century and commercial production began in the 1970s.

California, Arizona, and New Mexico make up all of America’s commercial pistachio production. You can buy pistachios shelled or unshelled, roasted, or salted. They’re available in most grocery stores, and you can buy them in bulk from pistachio growers.

Among the possible health benefits of pistachios:

• High levels of unsaturated fatty acids and potassium. Both have antioxidant and anti-inflammatory traits.

• They can lower your chances for cardiovascular disease. 

• Pistachios are bursting with the fiber, minerals, and unsaturated fat that can help keep your blood sugar, blood pressure, and cholesterol in check.

• Their fiber and protein can make you feel fuller for longer. This fiber can also have a positive effect on your gut by aiding “good” bacteria.

• They can help you manage your weight since they’re a nutritious and satisfying snack. This may help you eat less overall and lose weight. Buying pistachios in their shells slows down your eating.

• Some studies suggest that eating pistachios lowers the amount of fat and sugar (glycemic index) in your blood, as well as improves the flexibility and tone of your blood vessels.  

Although raw pistachios don’t have much sodium (1 cup has about 1 milligram), that’s not true for roasted pistachios, which are often salted. A cup of dry roasted pistachios with salt has 526 milligrams of sodium. Too much sodium can lead to things like high blood pressure, heart disease, and stroke. 

If you have fructan intolerance — a bad reaction to a type of carbohydrate — pistachios might bother your belly. If so, you may have:

A 1-ounce serving of pistachios, which is about 49 kernels, has about 159 calories and:

Pistachios are cholesterol-free and a great source of vitamins and minerals, including:

• Manganese

• Phosphorous

• Copper

• Vitamin B6

They also pack quite a punch of potassium. In fact, a 2-ounce serving has more potassium than a large banana and as much fiber as a cup of cooked broccoli.

Pistachios can sometimes be tricky to eat since they have a tough shell. If there’s a crack in the shell, you can use the shell of another pistachio to pry it open. If there isn’t a crack, you can place the nuts on a cutting board, cover them with a towel, and hit them just hard enough so the shells open.

Pistachios will stay fresh (shelled or in shell) for up to a year in a refrigerator or for up to 3 years in the freezer.

You can enjoy them raw, on their own, and in things like:

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Pistachios – calories, nutritional value ⋙ TablicaKalorijnosti.

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Chemical composition and calorie content of pistachios

Pistachios are small edible nuts with a dense light brown shell. Under a strong outer shell is a hard greenish core. To extract the edible part from the shell, the nuts are fried in a pan – while the shell opens into two halves. Pistachios have a firm, slightly oily texture and a rich, nutty flavor.

How many calories are in 100 grams of pistachios? This portion of the product contains 556 kilocalories. Nuts contain about 50 g of fat and almost 20 g of protein, and the amount of carbohydrates does not exceed 11 g. Pistachios contain fiber, the important amino acid arginine, as well as B vitamins and antioxidants, vitamin E. Nuts are rich in micro and macro elements. Pistachios are rich in potassium, phosphorus, calcium, zinc, magnesium, manganese and other useful minerals.

How to calculate calories in pistachios? The mass of one nut in the shell is on average 1.5 g, and the edible core weighs only 1 g. It turns out that the energy value of one pistachio is about 5.5 kcal, and a serving of 10 nuts contains about 55 kilocalories.

Benefits and harms of pistachios

Pistachios contain a protein that is not inferior in quality to protein of animal origin. It acts as a building material for cells and muscles, so nuts are indispensable for the diet of vegetarians. Regular consumption of pistachios gives the body a boost of energy, prevents overwork and stress.

Nuts are useful in hypertension as they stabilize blood pressure levels. The vitamins and minerals contained in pistachios have a beneficial effect on the condition of the skin and hair, reduce the amount of bad cholesterol in the blood, and contribute to the normalization of sexual function in men.

Despite the large number of useful properties, pistachios are not recommended for people with an increased tendency to allergies. With caution, you need to use nuts in the presence of excess weight. In this case, you need to be able to correctly calculate the calories in pistachios in order to determine the size of the daily serving of the product.

The use of pistachios for weight loss

When compiling a diet menu, products with a low energy value are usually used, therefore, during a strict diet, the human body may not receive vitamins and other essential nutrients. Pistachios can solve this problem, acting as a source of valuable chemical elements.

The nutritional value of pistachios is quite high, but this product quickly causes a feeling of satiety. It is enough to eat just a few nuts to get rid of hunger and provide the body with energy for several hours. And the fiber in pistachios helps to remove toxins from the body, which has a positive effect on overall well-being during the diet.

The use of pistachios in cooking

When combining nuts with other food products, it is necessary to take into account the high energy value of pistachios in order to correctly determine the volume of a single portion of the finished dish. In cooking, pistachios are often used as an ingredient in soups and salads. Nuts go well with meat, poultry and fish. Pistachios are used to prepare various sauces, cold appetizers, pâtés and stews. Salted nuts can be used as an independent beer snack.

Pistachios are often used as an additional ingredient in desserts and sweet pastries. They are added to dough and cream, used to make ice cream and puddings. From nuts I make sweet halva and marshmallows, as well as gozinaki.

Calories Roasted pistachios in shell. Chemical composition and nutritional value.

Chemical composition and nutritional analysis

Nutritional value and chemical composition

Roasted pistachios in shell .

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calories	619 kcal	1684 kcal	36. 8%	5.9%	272 g
Proteins	19 g	76 g	25%	4%	400 g
Fats	55 g	56 g	98.2%	15.9%	102 g
Carbohydrates	12 g	219 g	5.5%	0.9%	1825

Energy value Roasted pistachios in shell is 619 kcal.

Primary source: Created in the application by the user. More.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the application
“My Healthy Diet”

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