Healthy fats
Pistachios
Nutrition facts
Serving: 30 g (about 49)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Protein | 6.1 g | |
| Carbs | 8.2 g | |
| Fibre | 3.2 g | 11 % |
| Sugars | 2.3 g | 2 % |
| Fat | 13.6 g | 18 % |
| Saturated fat | 1.8 g | 9 % |
| Sodium | 0 mg | 0 % |
| Copper | 0 mg | 43 % |
| Vitamin B6 | 1 mg | 30 % |
| Thiamin (B1) | 0 mg | 22 % |
| Manganese | 0 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- A 30 g serving is about 49 pistachios, versus about 23 almonds: more pieces to eat for the same calories.
- With 20 g of protein and nearly 11 g of fibre per 100 g, pistachios are among the best-equipped nuts on both fronts; 30 g provides 6 g of protein and 3 g of fibre.
Preparation
Roasted and salted, pistachios add sodium: the amount depends on the product, so read the label. Minerals are unaffected by roasting heat; thiamine, however, loses part of its content.
To mention to a professional
- Pistachio is a tree nut (a priority allergen in Canada) from the same botanical family as cashew: allergies to the two often go together.
Sources
- Nuts, pistachio nuts, raw
- USDA FoodData Central, SR Legacy
- Baer, Gebauer and Novotny, 2012, British Journal of Nutrition, measured energy value of pistachios
- Honselman et al., 2011, Appetite, in-shell pistachios and caloric intake
- Novotny, Gebauer and Baer, 2012, American Journal of Clinical Nutrition, energy content of almonds
- Health Canada, Priority Food Allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.