Pistachios
Overview
A 1-ounce serving of pistachios provides:
Dietary Fiber
- Good source of fiber: 3 grams/11% of the Daily Value
Protein
- Good source of protein with 6 grams of plant-based protein
Healthy Fats
- 13 grams of total fat: 54% is from monounsaturated fat and 31% from polyunsaturated fat
Nutrient-Dense
- Excellent source of vitamin B6 and copper
- Good source of manganese, phosphorus and thiamin
- Great source of plant sterols
- Sodium-free
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PISTACHIO NUTRITION FACTS
Serving Size: 1 oz. (28.35g) Approx 49 kernels**
Amount Per Serving
- Calories160
% Daily Value*
- Total Fat 13g17%
- Saturated Fat 1.5g8%
- Polyunsaturated Fat 4g
- Monounsaturated Fat 7g
- Cholesterol 0g0%
- Sodium 2mg0%
- Total Carbohydrate 8g3%
- Dietary Fiber 3g11%
- Protein 6g10%
- Vitamin D 0mcg0%
- Calcium 30mg2%
- Iron 1.14mg6%
- Potassium 285mg6%
- Vitamin A 4mcg0%
- Vitamin E 0.62mg4%
- Vitamin B6 0.32mg20%
- Phosphorus 133mg10%
- Vitamin C 0.9mg0%
- Thiamin 0.2mg15%
- Folate 14mcg4%
- Magnesium 31mg8%
- Selenium 2.8mcg6%
- Manganese 0.35mg15%
- Zinc 0.66mg6%
- Copper 0.37mg40%
*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.
**Pistachios are unsalted and unroasted.
History
With an antiquity of around 9,000 years, the pistachio is one of the oldest edible nuts on earth. Originating from the Middle Eastern countries of Iran, Syria and Greece, the pistachio belongs, like the cashew, to the family of the Anacardiaceae. The fruit of the pistachio differs from all other nuts because of its characteristic green color and the semi opening of the shell, which in Iran is called the “smiling pistachio” and in China the “happy nut.” This singular morphology makes the pistachio the only edible nut that does not need to be shelled for roasting and salting, serving as its own natural “wrapping” for easy consumption. Both a male and female pistachio tree are required to produce edible nuts. Pistachios are pollinated by wind, and therefore do not require bees.
Cultivated in California, Arizona, New Mexico, Iran, Turkey, Greece, Syria and Italy, pistachios are marketed primarily in their in-shell form — roasted and salted — but they can also be purchased unsalted and shelled. California produces 98.5% of the nation’s pistachios. They are mainly used as a snack, although because of their rich, buttery taste, they’re perfect in salads, desserts, pasta and main dishes too.
For more information about pistachios, view our member page.
More Tree Nuts
Tree nuts are nutrient-dense whole foods that are rich in unsaturated fats and contain protein, fiber and important vitamins, minerals and phytochemicals.
