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Pistachio (Pista) Benefits, Nutrition & Calories

Pistachio, which is commonly known as pista belongs to the cashew family. The crunchy and delicious taste of pistachios makes them a popular snack. Being low in calories and high in protein and healthy fats, pista is considered one of the healthiest nuts. They can be found in different shades of yellow and green, with shell and without the shell.

It is believed that our ancestors were aware of pistachio benefits, thus, it is being consumed since 7000 BC. This is not it, it is extremely easy to add pista to any diet. You can prepare trail mix, add them to your desserts, make ice cream or smoothies, or add them to your muesli or salad. In addition to its unique taste and traits, pista nutrition gives you an additional reason to add it to your diet.

Pistachio Benefits

Pistachio Nutrition

This extraordinary nut contains various special properties and an impressive nutritional profile. Below you can find the nutritional value of pistachio 100g, raw) provided by the United States Department of Agriculture (USDA). The list is long, that you can keep on wondering how many nutrients it contains.

NutrientsPista Nutritional Value per 100g
Pistachio Calories560
Total Carbs27 g
Dietary Fiber10.6 g
Pistachio Protein20 grams
Total Fat45 grams (90% is unsaturated fat)
Sugar7.66 grams
Vitamins in PistaVitamin A, B1, B2, B3, B6, C, E
Minerals in PistaCalcium, Iron, Magnesium, Zinc, Selenium, etc.

Although pista nutritional value gives you all the reason to eat them, it is essential to keep in mind that you always consume nuts in moderate quantity.

Pistachio Benefits

We have already seen that pistachios are extremely rich in nutrients and all that directly benefit human health. Here are some of the health benefits of pistachios:

Pista Nutrition

1. Might Help In Controlling Diabetes

Benefits of eating pista include improved glucose metabolism and lipid profile as it has a slow glycemic index that slows down the rise in blood glucose level. This is the reason that it is the most recommended nut for diabetic patients.

2. Supports Your Weight Management

Pistachios are packed with fiber, unsaturated fatty acids, and protein that contribute to satiate your hunger pangs and reduce the consumption of unwanted food. Pista also has a very good effect on triglycerides, and if we talk about pista calories, then one ounce of pista contains only 157 calories that are comparatively less than walnuts and pecans.

You might like: Benefits of Walnuts

3. Good for Heart Health

Pista calories

Nuts are considered to be really good for a healthy heart. Several studies have proved that pistachio benefits in lowering bad cholesterol and improving blood sugar levels. Also, they contain heart-friendly fats that reduce the risk of coronary heart diseases.

4. Extremely Rich in Antioxidants

Pistachios are packed with powerful antioxidants. They contain more lutein and zeaxanthin than any other nuts and seeds, both are good for eye health. Antioxidants are really essential for the prevention of cell damage. They also contain antioxidants like polyphenols and tocopherols that can prevent heart diseases.

5. Promote Your Gut Health

Pista contains a good amount of fiber that aids your digestive system and make your food easily pass through the gut. Some of this fiber is digested by good bacteria in your gut, and convert it into short-chain fatty acid that can prevent various health hazards like constipation, heart problems, and so on.

Also Read: Health Benefits of Almonds

6. Beneficial During Pregnancy & Breastfeeding

Pista nutrition facts on pregnancy

We have already learned about pistachio nutrition, they are packed with several nutrients that are essential for mother and baby during pregnancy. Moreover, even a breastfeeding mother can snack on pista to fulfil their daily nutritional requirement.

7. May Help In Fight Inflammation

The inflammatory traits and bioactive present in pistachio can help fight inflammation and can be used for therapeutic purposes. They are also a good source of monounsaturated fats. Although, more research is required to prove this point.

8. Contribute to Your Eye Health

Pistachio not only contains antioxidants like lutein and zeaxanthin but also contains carotenoids that are known to improve eye health. They prevent muscle-degradation of the eye due to age and also keep the risk of cataracts at bay.

9. Improves Sexual Health

Benefits of eating pista

Consuming pista can boost fertility and sex drive in men. Pista contains components like arginine, phytosterol, and antioxidants that treat erectile dysfunction. A study conducted on men with erectile dysfunction were given pistachio for 3 weeks, which resulted in significant improvement in their serum lipid parameters and erection.

10. Slow Down the Aging Process

Being rich in Vitamin E and C, pistachios are great for your skin. It prevents from chronic UV photoaging process. The copper content of pista makes the skin more elastic and prevents it from wrinkles. Further, the antioxidants present in it can protect you from oxidative stress that can damage body tissues and DNA.

Pistachios are one of the extremely healthy nuts that contain heart-friendly fat, high-quality protein, dietary fiber, along with other essential nutrients. They have antioxidants much more than most other nuts that make them even healthier. Now that you know all about Pistachio health benefits, it’s a no-brainer that you should eat pista regularly and improve your overall health! Keep munching and stay fit.


1. Are pistachios good for your lungs?

Pistachios are rich in vitamin E which reduces the risks of various lungs problems and certain forms of cancer. It also has antioxidant and anti-inflammatory traits. It lowers the risk of cardiovascular disease.

2. How many pistachios in an ounce?

There are approximately 45-50 pistachios in an ounce.

3. How many calories are in pistachios with shells?

1 ounce of Pistachios which are nearly 50 kernels have approx. 160 calories. Moreover, the calorie amount in pista with or without shells remains almost the same.

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