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7 benefits of pistachios
Pistachios are one of the world’s most adored nuts whether as snacks or in desserts. Find out the various health benefits they provide and potential risks here.
Whether you’re into pistachio ice cream, pistachio chocolate (yes, we’re talking about the viral bar!) or just the nuts themselves, pistachios make a cracking snack in more ways than one. But what are the benefits of pistachios and why do we love them so much? Let’s get under the shell…
What are pistachio nuts?
Pistachio nuts are the seeds of the pistachio tree and – perhaps surprisingly – are part of the cashew family. Pistachios are bursting with vitamins and minerals, including vitamin B61, which helps carry oxygen around the body.
Foods containing pistachios are often a distinctive green, but pistachio shells can range from yellow to various shades of other greens. Crack open the tough outer shell for a tasty nut with a slightly sweet flavour, which is sometimes offset with the addition of salt.
Want a quick pistachio recipe? Try blitzing them with milk and white chocolate to make a delicious pistachio crème (think chocolate spread but with pistachio). You can use them to fill doughnuts, cakes, spread on toast or just eat with a spoon.
Alternatively, check out our cranberry and pistachio flapjack recipe.
Are pistachios nuts?
Botanically speaking, pistachios don’t actually fall under the nut umbrella because they’re a seed of a stone fruit, but you’ll see them be referred to as nuts everywhere. So, even though technically they aren’t nuts, they’re still unsafe if you have a nut allergy.1
Where do pistachio nuts come from?
The seeds of the stone fruits that are grown on the Pistacia Vera tree are known as pistachio nuts.
It’s believed that the pistachio tree is native to Western Asia, Asia Minor, from Syria to the Caucasus and Afghanistan dating from around 7,000 BC. These days it’s grown all over Asia and the Middle East. In fact, almost of the world’s pistachio production comes from Iran, closely followed by the USA.2
7 benefits of pistachios
So, what are the benefits of these tasty nuts? Scientific studies have linked pistachios to a wide variety of benefits for health and wellness, let’s look at what they are.
1. Source of antioxidants
Pistachio nuts contain more antioxidants than most nuts and seeds.3 In fact, the pistachio nut is only beaten by walnuts and pecans per serving.
Adding more antioxidants to your diet can help your cells to rejuvenate, potentially reducing the effects of ageing and even disease.4
2. Source of plant protein
Pistachio nuts have 6g of protein per one ounce serving, so they’re a great way to add protein to any diet.
The plant protein in two servings of pistachios can make up at least 15 percent of your daily protein macronutrient goals.1
3. May help to support weight loss
The health benefits of pistachios having a higher protein and fibre value may help you feel fuller for longer. This in turn can in turn help with weight loss as it could help with any potential cravings.5
4. May help digestion
Eating pistachios, in small amounts, may help the overall health of your (gastrointestinal tract) health by keeping digestion moving.
Dietary fibre usually moves through the digestive system undigested. However, some fibres (like pistachios) work as prebiotics in the system as they’re digested by the good bacteria in your system, helping to keep your gut healthy6
5. May help lower cholesterol
Lowering your cholesterol can help improve your heart's ability to pump blood through your body. The addition of pistachios, along with a healthy, well-balanced diet which reduces your saturated fat intake, can help improve your cholesterol levels.7
6. May help heart health
Consuming nuts has been linked to a reduced risk of heart disease.
A small study, funded by a group called the American Pistachio Growers, found that a balanced diet which contained pistachio nuts reduced blood pressure and vascular resistance during acute stress when compared with a typical diet.8
7. May help to protect eye health
Research suggests pistachios may help to prevent the ageing of your eyes.9
The antioxidants which help give pistachios their green colouring, lutein and zeaxanthin, protect the eyes from cellular damage, which may help your eyesight as you grow older.
Pistachio nutrition profile
Nutritionally, pistachio nuts have an impressive profile which can make them a great choice when eaten as part of a healthy, well-balanced diet – provided you don’t have an allergy...
The following nutritional information is based on a one ounce serving, which is around 49 kernels8:
| Energy | Protein | Fat | Carbs | Fibre | Sugars | Magnesium | Potassium | Phosphorus | Vitamin B6 | Thiamin |
| 159kcal | 5.72g | 12.85g | 7.7g | 3g | 2.17g | 34mg | 291mg | 139mg | 0.482mg | 0.247mg |
What is pistachio powder?
Pistachio powder is literally ground pistachios which makes a great flour alternative, so it can sometimes be called pistachio flour.
If you’re nuts about pistachios and you’re looking to keep things gluten-free, ground pistachio is a good choice.
Pistachio powder can be a little more expensive compared to traditional flour, but in terms of its health benefits, it’ll normally have no added sugars, be low in fat, and low in cholesterol. It tastes great too, so it's a win win!
Are there any side effects of pistachios?
Raw pistachios are a healthy snack, but you should be cautious about eating them roasted with salt. Too much salt can cause poor health and significantly impact your heart.
If you’re allergic to pistachios, you should avoid eating them in all circumstances, as eating them can cause:
- bloating
- irritation
- in extreme cases, anaphylactic shock
Those with a cashew nut allergy are almost always allergic to pistachios – as we mentioned before they’re a part of the cashew family – so those with a general nut allergy should also avoid them, unless otherwise advised by your medical professional.
The final say
In a nutshell, pistachios aren’t going anywhere. They’re delicious, good for your health in moderation, and can be made into a savoury or sweet treat. Just don’t forget to serve with a separate bowl for those shells…
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Laguaite M. Health Benefits of Pistachios [Internet]. WebMD. [cited 2024 May 30]. Available from: https://www.webmd.com/food-recipes/benefits-pistachios#1-1
2. Woods S. Where Do Pistachios Come From and their Origin? [Internet]. Balcony Garden Web. 2020 [cited 2024 May 30]. Available from: https://balconygardenweb.com/where-do-pistachios-come-from-did-originate/
3. Kay CD, Gebauer SK, West SG, Kris-Etherton PM. Pistachios Increase Serum Antioxidants and Lower Serum Oxidized-LDL in Hypercholesterolemic Adults. The Journal of Nutrition [Internet]. 2010 Mar 31;140(6):1093–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3140215/
4. What are antioxidants and why are they good for you? | Nuffield Health [Internet]. Nuffieldhealth.com. 2021. Available from: https://www.nuffieldhealth.com/article/what-are-antioxidants-and-why-are-they-good-for-you
5. Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, et al. Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients. 2020 Jul 20;12(7):2155.
6. Stéphani Borges Campos, de G, Mateus Kawata Salgaço, Helena M, Mariana Buranelo Egea. Effects of Peanuts and Pistachios on Gut Microbiota and Metabolic Syndrome: A Review. Foods [Internet]. 2023 Dec 11;12(24):4440–0. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10743156/
7. West SG, Gebauer SK, Kay CD, Bagshaw DM, Savastano DM, Diefenbach C, et al. Diets Containing Pistachios Reduce Systolic Blood Pressure and Peripheral Vascular Responses to Stress in Adults With Dyslipidemia. Hypertension [Internet]. 2012 Jul;60(1):58–63. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3862178/
8. Aksoy N, Aksoy M, Bagci C, Gergerlioglu HS, Celik H, Herken E, et al. Pistachio intake increases high density lipoprotein levels and inhibits low-density lipoprotein oxidation in rats. The Tohoku Journal of Experimental Medicine [Internet]. 2007 May 1 [cited 2024 May 30];212(1):43–8. Available from: https://pubmed.ncbi.nlm.nih.gov/17464102/
9. Bulló M, Juanola-Falgarona M, Hernández-Alonso P, Salas-Salvadó J. Nutrition attributes and health effects of pistachio nuts. The British Journal of Nutrition [Internet]. 2015 Apr 1;113 Suppl 2:S79-93. Available from: https://pubmed.ncbi.nlm.nih.gov/26148925/
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