The Benefits of Pistachios—and the Best Ways To Eat Them, According to Nutritionists
Pistachios are a delicious and easy way to boost your health with protein, fiber, and key nutrients.
They support heart, eye, and brain health with antioxidants, potassium, and other important vitamins and minerals.
Their mix of protein, fiber, and healthy fats helps keep you full longer and may support healthy weight goals.Pistachios may be small, but their culinary appeal is huge. With a vibrant green color and an irresistible nutty, earthy aroma, they are a beloved choice for show-stopping desserts and baked goods. They're especially popular in Middle Eastern cuisines, where they're used in everything from cookies to kabobs. But pistachios aren't just an indulgence, they're also nutritional powerhouses that carry outsized health benefits. We asked two nutrition experts to share why pistachios deserve a starring role in your daily routine, and how they stack up against other nuts.Meet Our Expert
Lauren Gleason, MS, MPH, RDN, renal nutrition expert and founder of Kidney Foodie
Rebecca Thomas, RD, LDN, owner of Food Freedom Nutrition GroupRelated: How to Store Nuts to Keep Them From Spoiling
The Nutrition of Pistachios
Dietitian Lauren Gleason, MS, MPH, RDN, says pistachios are one of the healthiest nuts around (technically, they're a seed, but most often considered a nut). For starters, they have an impressive amount of protein for such a tiny food. At 6 grams of protein per serving, they're bested only by peanuts (7 grams) and on par with almonds.
And when it comes to fiber, they're also pretty spectacular. They deliver 3 grams of fiber per serving, which is three times as much fiber as you'll find in cashews, making them a smart choice for satiety and digestive health.
"Pistachios boast one of the best nutrient profiles among nuts: high in plant protein, rich in monounsaturated fats, and loaded with fiber, all in a lower-calorie package," Gleason notes. Here are some of the greatest health benefits you'll reap from enjoying these aromatic, green-hued morsels.Nutrition
One serving of pistachios equals 1 ounce, or about 49 pieces (you can think of it as one small handful). It contains around 160 calories, 6 grams of protein, 3 grams of fiber, and 13 grams of fat. Additionally, they're a great source of several key nutrients, like manganese, phosphorus, copper, vitamin B6, and thiamine. (Source: USDA)The Health Benefits Of Pistachios
Potassium for Heart Health
If there's one nutrient that makes pistachios shine, it's potassium. "Pistachios have almost 60 percent more potassium than peanuts and more than twice as much as walnuts," says Gleason. Since most Americans fall short of the recommended potassium intake, adding pistachios to your diet is a simple way to help close the gap. Gleason notes that higher potassium intake is linked to a lower risk of hypertension and cardiovascular disease, which makes pistachios a heart-healthy treat.
Antioxidants for Healthy Aging
Pistachios are one of the top 50 most antioxidant-rich foods consumed in the United States, thanks to their high levels of phenolic compounds. These antioxidants help combat oxidative stress, support healthy aging, and may lower the risk of chronic diseases. "Pistachios maintain their antioxidant power even after roasting, unlike some other nuts, making them a flavorful and functional snack right out of the shell," says Gleason.
Antioxidants for Eye Health
Pistachios also stand out for their eye-protective properties. "They are rich in lutein and zeaxanthin, antioxidants that play a major role in eye health as we age," says dietitian Rebecca Thomas, RD, LDN. These antioxidants help guard against harmful blue light and oxidative stress, reducing the risk of age-related macular degeneration (AMD) and cataracts. But that's not all, says Thomas. Pistachios also provide vitamin E and zinc, both of which are vital for maintaining retinal health and supporting night vision.
The Perfect Nutrient Combo for Weight Management
With their combination of protein, fiber, and healthy fats, pistachios make a satisfying snack that helps curb cravings and supports weight management. Plus, you get more nuts per serving. A 1-ounce portion is about 49 pistachios, which is more than you'd get with most other nuts for the same calorie count.
How to Eat Pistachios To Maximize Their Health Benefits
Nuts are almost always best in their raw form. However, pistachios are just as good when roasted because they don't lose their antioxidant power and other health benefits as some other nuts do. If you're opting for roasted, however, keep in mind these are usually salted, so you'll want to be cautious about your sodium intake.
"The ideal serving size is 1 to 2 ounces per day—but you don't have to eat them all at once. Spread them throughout the day and have them as a snack, sprinkled on yogurt or salads, or blended into sauces or pesto," suggests Gleason.
We also recommend using them in baked goods, adding a nutty crunch to pasta, incorporating into a chopped salad, making nut butter for toast, crusting a protein, and topping off a grain bowl.
Pistachio milk: It's a tasty dairy alternative, but as the story goes with most nut milks, pistachio milk doesn't deliver the same nutrients as whole pistachios.
Pistachio desserts: Gleason warns that desserts made with pistachios are fine as an occasional treat, but that the total added sugars can outweigh the benefits of eating the nuts in the first place. Plus, you're likely not getting a significant amount of pistachios in a dessert, she adds.
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Ahead, discover nine of these phrases and find out the specific ways that they might still impact you today. Plus, what to keep in mind about compassion for yourselves and your Why Are Some People Not Ready to Have Kids? Dr. McMahon says that, simply, many people aren't ready for the responsibility of becoming parents.'A lot of people became pregnant accidentally at a time in their life when they weren't expecting it,' she explains. 'Others became pregnant because they were following social norms or other people's expectations of them without being ready themselves. For example, many people might have had children just because their partners wanted to or they were 'at a certain age' where all their friends were having children and felt pressure from their families.' But being actually ready to have kids means being prepared on multiple levels: financially, emotionally and socially, as Dr. McMahon puts it.'Some people might feel ready on one level but underestimate the impact of parenting on other areas of their lives,' she says. Related: 9 Mistakes Well-Meaning Parents Make That Child Psychologists Wish They'd Stop If You Heard These 9 Phrases as a Child, Your Parents Likely Weren't Ready To Have Kids 1. 'You were a mistake.' This phrase may have come up if your parent was expressing frustration or regret directly at you, and it may have been used as a way to make you feel guilty for your parent's stress or responsibility, as Dr. McMahon says. 'This phrase could be innocuous if the parent is simply describing how they got pregnant without trying or expecting, but were ultimately happy with the outcome,' she notes. 'However, parents may say this to their child in a negative tone, suggesting that their existence is a burden they didn't want.' Related: 2. 'My life would have been so much better if I didn't have you.' You could have heard this from a parent in moments of frustration, or when your parent was reflecting on their life choices. Dr. McMahon says, 'Of course having kids changes someone's life in significant ways, but if a parent is saying this with longing, they may be thinking about everything they sacrificed.' 3. 'Don't do what I did: you should wait to have kids.' Dr. McMahon says that in this case, your parent may have been giving you advice about your future career and family plans, but unfortunately, it has a negative connotation that concerns you.'Parents often reflect their own life experiences in the advice they give their children,' she explains. 'They might have good intentions by warning their kids about not rushing the decision to start a family.' Related: 4. 'I didn't sign up for this!' This loaded phrase may come up when things were particularly hard—your parent may have said this to themselves, to you or to your other McMahon says that the reality of having kids might have hit them at that particular moment, making them realize that it takes a lot more effort, sacrifice or stress than they expected. 'Or even worse—they may have not wanted kids at all, so the reality is that much harder for them to tolerate,' she adds. 5. 'We had you because your mother (or father) wanted it.' You may have heard this phrase when one parent was talking about how they started a family. Dr. McMahon says that if one parent wasn't ready to have kids, they might talk about it like it wasn't a mutual decision. They might say that only one of them 'wanted' or 'decided' to get pregnant, and they just went along with it. Related: Fathers Who Used These 11 Parenting Phrases Often Aren't as Close to Their Adult Children 6. 'What about how hard this is for me?!' 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Up Next:Source: Dr. Kibby McMahon, Ph.D., CEO and co-founder of KulaMind If You Heard These 9 Phrases as a Child, Your Parents Likely Weren't Ready To Have Kids, a Psychologist Says first appeared on Parade on Jul 28, 2025 This story was originally reported by Parade on Jul 28, 2025, where it first appeared. Solve the daily Crossword
