Table of ContentsView AllTable of ContentsWhat Are Pistachios?Pistachio NutritionHealth BenefitsAre They Good for Me?
Table of ContentsView All
View All
Table of Contents
What Are Pistachios?
Pistachio Nutrition
Health Benefits
Are They Good for Me?
Pistachios are essential sources of both macronutrients and micronutrients.They are particularly notable for their high levels ofmonounsaturated and polyunsaturated fatty acidsandcarotenoids.
Pistachios and other tree nuts have been studied for their effects on weight, blood sugar, the cardiovascular system, and overall gut health.
The following article covers pistachios' history and origin, nutritional value, health benefits, and potential safety considerations.
Kinga Krzeminska / Getty Images
Pistachio nuts (Pistacia vera) belong to theAnacardiaceaefamily. Other plants in this family include cashews, mangoes, sumac, and poison ivy.
There are, in fact, many members of thePistaciagenus, but onlyPistacia veraproduces pistachio nuts, which are edible for humans. The remainder of the species is used for oil, timber production, and carpentry.
Pistachio trees are native to western Asia, particularly in the area of the former Persian empire, which is now modern-day Iran. Due to centuries of trading, pistachio trees are now grown widely around the globe.
There is evidence of pistachios being used in many ancient cultures, and they are one of the only two nuts mentioned in the Bible. They are significant parts of the culinary tradition of many Middle Eastern cultures and those of Italy and North Africa.
In the United States, pistachios are most popular as a snack. They are almost exclusively grown in California; American pistachio production accounts for almost half of worldwide production.
The 9 Healthiest Nuts
Below is a detailed breakdown of the macronutrient (protein, fat, carbohydrate) and micronutrient (vitamin and mineral) content of pistachios.
One serving of pistachios is approximately 25 grams (g).
Pistachios are rich sources of protein, fiber, and healthy fats. They also contain high levels of many vitamins, especially:
They also contain minerals such as:
Pistachios are lower in calories per serving than many other tree nuts. Additionally, they contain a high proportion ofmonounsaturated fats(“healthy” fats) to saturated fats. Compared to other tree nut varieties, they are also high incarotenoids(beta-carotene, lutein, and zeaxanthin).
The Research on Pistachios
Weight Management
Pistachios and other nuts have great potential to aid in weight management due to their protein, fiber, and healthy fat content. Several studies have supported the role of pistachio consumption in promoting satiety (a satisfied feeling of fullness) when consumed as a snack.
However, a systematic review and meta-analysis did not show clear overall evidence for nut consumption leading to long-term weight loss for individuals at higher weights.
One 12-week randomized control trial found that adding pistachios as a daily snack decreased hunger. They also increased satiety more than other commonly consumed snacks higher in carbohydrates. Additionally, it was found that higher pistachio consumption also improved the participants' daily diet and overall nutrient intake.
A different year-long study found that increasing the daily intake of several nuts, including pistachios, reduced waist circumference and decreased overall daily caloric intake. This further suggests that pistachios and other nuts can aid in weight management.
They Are Heart Healthy
Heart healthis a category that examines the various factors associated with a robust cardiovascular system. This includes measures such ascholesterol,blood pressure,triglycerides, and the occurrence ofheart diseaseandheart failure.
Pistachios are high inmonounsaturated and polyunsaturated fatty acids. Of particular note are the oleic and linoleic fatty acids, which comprise more than half of the pistachio fat content.
Polyunsaturated fats have long been studied for their heart health benefits. A review inNutrientsasserts that polyunsaturated fats, particularlyoleicandlinoleicfatty acids, lowered cholesterol and cardiovascular disease risk.
Additionally, pistachio consumption reduced cardiovascular risk in adults who consumed them regularly. Outcomes included reduced blood pressure and improvedinflammatory blood markersand lipid levels.
Blood Sugar Regulation
The 2017 systematic review of several randomized control studies mentioned above found a fair amount of evidence to support the beneficial effects of pistachio consumption on blood sugar control andinsulin sensitivity(your body’s ability to respond to insulin effectively to reduce blood sugar levels).
One study within the review found that consuming pistachios along with a slice of bread reduced theglycemic response(how food changes blood sugar levels in your body after eating it) of the bread. This suggested that pistachios can help regulate blood sugar levels.
A different study found that two servings of pistachios per day significantly decreased thehemoglobin A1candfasting blood glucoselevels of individuals with diabetes.These are two essential blood measures in determining blood sugar stability and overall health for people with diabetes.
The studies further serve to demonstrate the potential beneficial implications of consuming pistachios for individuals with diabetes or those at risk of developing the condition.
Antioxidant Effects
Oxidative stress(when free radicals aren’t effectively removed from the body) is considered to be an essential underlying factor contributing to several common illnesses, includingtype 2 diabetes,cardiovascular disease, and some types of cancer.
A meta-analysis examined the relationship between an increase in overall dietary levels of antioxidants, including carotenoids, and the risk of all-cause mortality, including the above-mentioned diseases. This review found that increased dietary and blood levels of antioxidants decreased overall mortality risk.
Pistachios are the nut that contains the highest levels of antioxidant carotenoids, including beta-carotene, lutein, and zeaxanthin.
Beyond the overall antioxidant benefits of carotenoids, the consumption of pistachios, in particular, has been found to decrease several markers of oxidative stress and inflammation. These includeinterleukins and cytokines.
Nutrient Absorption and Gut Health
Pistachios provide a rich source of both polyunsaturated and monounsaturated fatty acids. These fatty acids act as a carrier for other important nutrients contained within the pistachio nut, such as thefat-soluble vitamins A, D, E, and K, as well as antioxidant-promotingpolyphenols.
Two systematic reviews and meta-analyses came to somewhat conflicting evidence of whether nut consumption improves the gut microbiota. One found a modest association between nut consumption and microbiota diversity (a measure of gut health), especially an increase in bacteria that produceshort-chain fatty acids.
The other analysis found fewer clear associations across multiple studies, thus necessitating further exploration into whether nut consumption produces a positive impact on gut health.
Are Pistachios Good for Me?
The evidence above suggests that pistachios are indeed good for you. They can be a healthful addition to just about any diet.
However, it is essential to avoid pistachios if you’re allergic to them or their components (parts). Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath). Those with known tree nut allergies should avoid consuming pistachios.
Summary
Pistachio nuts are members of thePistaciagenus, which belongs to theAnacardiaceaefamily. There is evidence of pistachios being used in many ancient cultures, and they are one of the only two nuts mentioned in the Bible.
Pistachios are rich sources of protein, fiber, and healthy fats. They also contain high levels of many vitamins, particularlycarotenoids, vitamin B6,vitamin E, andfolate. They also contain minerals likepotassium,magnesium,calcium, andselenium.
As far as health benefits, pistachios are very heart-healthy. Additionally, they aid in weight management and blood sugar regulation. The carotenoids in pistachios reduce oxidative stress, and the fiber and fats in pistachios benefit nutrient absorption and, possibly, gut health.
The evidence above suggests that pistachios are indeed good for you. They can be a healthful addition to just about any diet. Those with known tree nut allergies should avoid consuming pistachios.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.USDA Food Data Central:Pistachios.de Souza RGM, Schincaglia RM, Pimentel GD, et al.Nuts and human health outcomes: A systematic review.Nutrients. 2017;9(12):1311. doi:10.3390/nu9121311Mandalari G, Barreca D, Gervasi T, et al.Pistachio nuts (Pistacia veraL.): Production, nutrients, bioactives and novel health effects.Plants (Basel). 2021;11(1):18. doi:10.3390/plants11010018Fernández-Rodríguez R, Mesas AE, et al.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. doi:10.3390/nu13072251Fantino M, Bichard C, Mistretta F, et al.Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention.Appetite. 2020;144:104483. doi:10.1016/j.appet.2019.104483Julibert A, Del Mar Bibiloni M, Gallardo-Alfaro L, et al.Metabolic syndrome features and excess weight were inversely associated with nut consumption after 1-year follow-up in the PREDIMED-Plus study.J Nutr. 2020;150(12):3161-3170. doi:10.1093/jn/nxaa289Djuricic I, Calder PC.Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021.Nutrients. 2021;13(7):2421. doi:10.3390/nu13072421Parham M., Heidari S., Khorramirad A., et al.Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: A randomized crossover trial.Rev. Diabet. Stud.2014;11:190–196. doi: 10.1900/RDS.2014.11.190.Hernández-Alonso P, Salas-Salvadó J, Baldrich-Mora M, et al.Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial.Diabetes Care. 2014;37(11):3098-3105. doi:10.2337/dc14-1431Sies H.Oxidative stress: a concept in redox biology and medicine.Redox Biol. 2015;4:180-183. doi:10.1016/j.redox.2015.01.002Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040Mateos R, Salvador MD, Fregapane G, et al.Why should pistachio be a regular food in our diet?.Nutrients. 2022;14(15):3207. doi:10.3390/nu14153207Fitzgerald E, Lambert K, Stanford J, et al.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925Creedon AC, Hung ES, Berry SE, et al.Nuts and their effect on gut microbiota, gut function and symptoms in adults: A systematic review and meta-analysis of randomised controlled trials.Nutrients. 2020;12(8):2347. doi:10.3390/nu12082347
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.USDA Food Data Central:Pistachios.de Souza RGM, Schincaglia RM, Pimentel GD, et al.Nuts and human health outcomes: A systematic review.Nutrients. 2017;9(12):1311. doi:10.3390/nu9121311Mandalari G, Barreca D, Gervasi T, et al.Pistachio nuts (Pistacia veraL.): Production, nutrients, bioactives and novel health effects.Plants (Basel). 2021;11(1):18. doi:10.3390/plants11010018Fernández-Rodríguez R, Mesas AE, et al.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. doi:10.3390/nu13072251Fantino M, Bichard C, Mistretta F, et al.Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention.Appetite. 2020;144:104483. doi:10.1016/j.appet.2019.104483Julibert A, Del Mar Bibiloni M, Gallardo-Alfaro L, et al.Metabolic syndrome features and excess weight were inversely associated with nut consumption after 1-year follow-up in the PREDIMED-Plus study.J Nutr. 2020;150(12):3161-3170. doi:10.1093/jn/nxaa289Djuricic I, Calder PC.Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021.Nutrients. 2021;13(7):2421. doi:10.3390/nu13072421Parham M., Heidari S., Khorramirad A., et al.Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: A randomized crossover trial.Rev. Diabet. Stud.2014;11:190–196. doi: 10.1900/RDS.2014.11.190.Hernández-Alonso P, Salas-Salvadó J, Baldrich-Mora M, et al.Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial.Diabetes Care. 2014;37(11):3098-3105. doi:10.2337/dc14-1431Sies H.Oxidative stress: a concept in redox biology and medicine.Redox Biol. 2015;4:180-183. doi:10.1016/j.redox.2015.01.002Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040Mateos R, Salvador MD, Fregapane G, et al.Why should pistachio be a regular food in our diet?.Nutrients. 2022;14(15):3207. doi:10.3390/nu14153207Fitzgerald E, Lambert K, Stanford J, et al.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925Creedon AC, Hung ES, Berry SE, et al.Nuts and their effect on gut microbiota, gut function and symptoms in adults: A systematic review and meta-analysis of randomised controlled trials.Nutrients. 2020;12(8):2347. doi:10.3390/nu12082347
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
USDA Food Data Central:Pistachios.de Souza RGM, Schincaglia RM, Pimentel GD, et al.Nuts and human health outcomes: A systematic review.Nutrients. 2017;9(12):1311. doi:10.3390/nu9121311Mandalari G, Barreca D, Gervasi T, et al.Pistachio nuts (Pistacia veraL.): Production, nutrients, bioactives and novel health effects.Plants (Basel). 2021;11(1):18. doi:10.3390/plants11010018Fernández-Rodríguez R, Mesas AE, et al.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. doi:10.3390/nu13072251Fantino M, Bichard C, Mistretta F, et al.Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention.Appetite. 2020;144:104483. doi:10.1016/j.appet.2019.104483Julibert A, Del Mar Bibiloni M, Gallardo-Alfaro L, et al.Metabolic syndrome features and excess weight were inversely associated with nut consumption after 1-year follow-up in the PREDIMED-Plus study.J Nutr. 2020;150(12):3161-3170. doi:10.1093/jn/nxaa289Djuricic I, Calder PC.Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021.Nutrients. 2021;13(7):2421. doi:10.3390/nu13072421Parham M., Heidari S., Khorramirad A., et al.Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: A randomized crossover trial.Rev. Diabet. Stud.2014;11:190–196. doi: 10.1900/RDS.2014.11.190.Hernández-Alonso P, Salas-Salvadó J, Baldrich-Mora M, et al.Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial.Diabetes Care. 2014;37(11):3098-3105. doi:10.2337/dc14-1431Sies H.Oxidative stress: a concept in redox biology and medicine.Redox Biol. 2015;4:180-183. doi:10.1016/j.redox.2015.01.002Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040Mateos R, Salvador MD, Fregapane G, et al.Why should pistachio be a regular food in our diet?.Nutrients. 2022;14(15):3207. doi:10.3390/nu14153207Fitzgerald E, Lambert K, Stanford J, et al.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925Creedon AC, Hung ES, Berry SE, et al.Nuts and their effect on gut microbiota, gut function and symptoms in adults: A systematic review and meta-analysis of randomised controlled trials.Nutrients. 2020;12(8):2347. doi:10.3390/nu12082347
USDA Food Data Central:Pistachios.
de Souza RGM, Schincaglia RM, Pimentel GD, et al.Nuts and human health outcomes: A systematic review.Nutrients. 2017;9(12):1311. doi:10.3390/nu9121311
Mandalari G, Barreca D, Gervasi T, et al.Pistachio nuts (Pistacia veraL.): Production, nutrients, bioactives and novel health effects.Plants (Basel). 2021;11(1):18. doi:10.3390/plants11010018
Fernández-Rodríguez R, Mesas AE, et al.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. doi:10.3390/nu13072251
Fantino M, Bichard C, Mistretta F, et al.Daily consumption of pistachios over 12 weeks improves dietary profile without increasing body weight in healthy women: A randomized controlled intervention.Appetite. 2020;144:104483. doi:10.1016/j.appet.2019.104483
Julibert A, Del Mar Bibiloni M, Gallardo-Alfaro L, et al.Metabolic syndrome features and excess weight were inversely associated with nut consumption after 1-year follow-up in the PREDIMED-Plus study.J Nutr. 2020;150(12):3161-3170. doi:10.1093/jn/nxaa289
Djuricic I, Calder PC.Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021.Nutrients. 2021;13(7):2421. doi:10.3390/nu13072421
Parham M., Heidari S., Khorramirad A., et al.Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: A randomized crossover trial.Rev. Diabet. Stud.2014;11:190–196. doi: 10.1900/RDS.2014.11.190.
Hernández-Alonso P, Salas-Salvadó J, Baldrich-Mora M, et al.Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial.Diabetes Care. 2014;37(11):3098-3105. doi:10.2337/dc14-1431
Sies H.Oxidative stress: a concept in redox biology and medicine.Redox Biol. 2015;4:180-183. doi:10.1016/j.redox.2015.01.002
Jayedi A, Rashidy-Pour A, Parohan M, et al.Dietary antioxidants, circulating antioxidant concentrations, total antioxidant capacity, and risk of all-cause mortality: A systematic review and dose-response meta-analysis of prospective observational studies.Adv Nutr. 2018;9(6):701-716. doi:10.1093/advances/nmy040
Mateos R, Salvador MD, Fregapane G, et al.Why should pistachio be a regular food in our diet?.Nutrients. 2022;14(15):3207. doi:10.3390/nu14153207
Fitzgerald E, Lambert K, Stanford J, et al.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925
Creedon AC, Hung ES, Berry SE, et al.Nuts and their effect on gut microbiota, gut function and symptoms in adults: A systematic review and meta-analysis of randomised controlled trials.Nutrients. 2020;12(8):2347. doi:10.3390/nu12082347
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