5 Amazing Health Benefits of Pistachios for All Ages

Health Benefits of Pistachios

Pistachio Health Benefits & Nutritional Information:

This article highlights five amazing health benefits of pistachios that have been supported by research. First, we will review some nutritional data about pistachios. Then, you can view the main health benefits.


Pistachios contain high amounts of copper. In combination with vitamin C, copper makes connective tissues in the body stronger. Also, copper plays an important role in blood clotting and wound healing.

Monounsaturated Fat

The natural monounsaturated fat in pistachios help maintain healthy cells and can reduce cholesterol levels in the blood.

Fiber and Protein

Pistachios also have a significant amount of fiber and protein. Fiber facilitates digestion and protein helps strengthen muscles. Furthermore, protein is vital for cell function, balancing pH levels in the blood, and regulating metabolism.

Continue reading to learn more about the health benefits of pistachios. Detailed nutrition data is provided below.

Pistachio Nutrition Facts

% Daily Value*
Serving Size 100g
Calories 560 28%
Fat 45.3g 70%
Protein 20.2g 40%
Carbohydrate 27.2g 9%
Sugars 7.7g 15%
Fiber 10.6g 42%
Cholesterol 0mg 0%
Saturated Fats 5.9g 30%
Calcium 105mg 8%
Iron, Fe 3.9mg 22%
Potassium, K 1025mg 22%
Magnesium 121mg 29%
Phosphorus, P 490mg 39%
Sodium 1mg 0%
Zinc, Zn 2.2mg 20%
Copper, Cu 1.3mg 144%
Vitamin A, RAE 26μg 3%
Vitamin C 5.6mg 6%
Thiamin (B1) 0.9mg 73%
Riboflavin (B2) 0.2mg 12%
Niacin (B3) 1.3mg 8%
Pantothenic acid (B5) 0.5mg 10%
Vitamin B6 1.7mg 100%
Folate (B9) 51μg 13%
Folic acid 0μg 0%
Food Folate 51μg 13%
Carotene, beta 305μg 3%
Vitamin A, IU 516IU 17%
Vitamin E 2.9mg 19%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Glycemic Values

Glycemic Index (GI) = 18

Glycemic Load (GL) = 4.896*

Low 0 – 55 0 – 10
Medium 56 – 69 11 – 19
High 70 – 100 20+

*This Glycemic Load (GL) value is based on a serving size of 100g.

Health Benefits of Pistachios
Source: Pxhere

Health Benefits of Pistachios

Below are five important health benefits of eating pistachios. After reading, watch the recommended video by Dr. Oz.

1. Promote eye health

Pistachios are rich in antioxidants like lutein and zeaxanthin. These both protect against damage caused by blue light and macular degeneration.

2. Facilitate weight loss

The fiber and protein in pistachios will make your stomach feel more full and reduce food cravings. Plus, the time that it takes to shell pistachio nuts naturally slows the speed of consumption.

3. Lower cholesterol

Pistachios have been shown to reduce LDL cholesterol levels in the blood. What’s more, eating pistachios can also help lower blood pressure and reduce strain on the heart.

4. Increase healthy gut bacteria

The fiber in pistachios helps food move easier through the gut. Moreover, the fiber feeds “good” gut bacteria to outnumber “bad” gut bacteria. As a result, this process facilitates healthy digestion as well.

5. Balance blood sugar levels

Finally, since pistachios have a relatively low glycemic index (18), they will not spike blood sugar levels after consuming them. Plus, this may further reduce inflammation in the body and lower the risk of diabetes.


To conclude, pistachios are a very healthy snack option. Adding more pistachios to your diet may improve eye health, reduce body fat, lower cholesterol, benefit gut health, and balance blood sugar levels.

  • https://foodstruct.com/food/nuts-pistachionuts-raw
  • https://tools.myfooddata.com/nutrition-facts.php?food=12151&serv=100g&qty=1
  • http://www.articlediary.com/article/health-benefits-positive-effects-of-copper-189.html
  • https://www.fitday.com/fitness-articles/nutrition/fats/monounsaturated-fat-functions-and-facts.html
  • https://healthyeating.sfgate.com/main-job-protein-2892.html
  • https://www.medicalnewstoday.com/articles/322899#benefits-of-pistachios
  • https://www.healthline.com/nutrition/9-benefits-of-pistachios#14
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