How Many Calories in Pistachio Nuts?
Pistachio nuts are a nutritious powerhouse in addition to being a tasty and adaptable snack. These tiny, green almonds are surprisingly flavorful and nutritious. But how many calories in pistachio nuts? In this article, we will examine the calorie count of pistachio nuts, which is roughly 156 calories per one-ounce dose (about 49 nuts), and we will also delve into health advantages that make pistachios a wise choice for your general well-being.
Read on to learn why pistachios are a worthwhile addition to your diet, whether you’re seeking for a snack that is high in nutrients or are just thinking about introducing them to your diet.
Pistachio Nuts Nutrition Facts
Let’s take a closer look at the nutrition facts of pistachio nuts:
- Calories: Pistachios have a pleasing 156 calories per ounce (or 49 nuts), making them a good snack choice.
- Carbs: Pistachios contain only a small amount of carbs. Since they contain only roughly 8 grams of carbohydrates per ounce, they are a good option for people on lower-carb diets.
- Fiber: Great sources of dietary fiber are pistachio nuts. Pistachios provide roughly 3 grams of fiber per ounce, which helps with digestion and fosters a healthy gut.
- Protein: Plant-based protein can be found in good amounts in pistachios. One ounce of pistachios has about 6 grams of protein, which can assist muscle growth and repair and help with satiety.
- Fat: Pistachios provide 13 grams of fat per ounce.Pistachios do contain fat, but it’s crucial to remember that the majority of that fat is heart-healthy monounsaturated and polyunsaturated fats. These fats help to keep cholesterol levels in a healthy range.
- Potassium: Potassium, a mineral necessary for a number of body processes, is abundant in pistachios. Pistachios have about 290 milligrams of potassium per ounce, which supports good heart function and keeps the body’s fluid balance in check.
- Phosphorus: A good source of phosphorus, which is necessary for the maintenance of cells, the production of energy, and the health of bones, are pistachios. About 135 milligrams of phosphorus are present in an ounce of pistachios.
- Vitamin B6: Vitamin B6, which is abundant in pistachios and essential for metabolism, immune system, and brain development. Vitamin B6 is present in about 0.5 milligrams per ounce of pistachios.
- Thiamine: Thiamine (vitamin B1), an important nutrient involved in nerve and energy metabolism, can be found in pistachios. Pistachios contain 0.2 milligrams of thiamine per ounce.
- Copper: Copper, a trace mineral important for collagen formation, energy production, and antioxidant protection, is present in significant amounts in pistachios. The amount of copper in an ounce of pistachios is about 0.4 milligrams.
- Manganese: Manganese, another nutrient found in pistachios, promotes bone health, antioxidant activity, and glucose metabolism. Around 0.5 milligrams of manganese are found in an ounce of pistachios.
- Sodium: Compared to other snacks, pistachios have a relatively low salt level. Pistachios have a sodium content of 1.5 milligrams per ounce.
- Sugars: Pistachio nuts naturally contain little sugar. Typically, less than 3 grams of sugar per ounce are present.
Pistachio nuts are a tasty, nutrient-dense snack that can improve your overall health and well-being if you include them in your diet.
Health Benefits of Pistachio Nuts
Pistachio nuts offer a wide range of health benefits, making them a valuable addition to a well-balanced diet. Firstly pistachios have been shown to support heart health in several ways.
They are a good source of monounsaturated and polyunsaturated fats, which have been associated with lower levels of LDL cholesterol (the “bad” cholesterol) and a lower risk of heart disease. Additionally, pistachios contain antioxidants like lutein and gamma-tocopherol that can help guard against oxidative damage and inflammation in the cardiovascular system.
Despite having a fair amount of calories, pistachios can help you maintain your weight. Because they contain protein, fiber, and healthy fats, they may help people consume fewer calories overall by promoting feelings of fullness and satisfaction. Additionally, shelling pistachios might make eating more leisurely and help with portion control.
Due to their low glycemic index, pistachios generate a gradual rise in blood sugar levels. For people with diabetes or those trying to control their blood sugar levels, this is advantageous. Pistachios’ fiber content slows the absorption of glucose, which helps control blood sugar levels.
Dietary fiber, which is essential for maintaining a healthy digestive tract, may be found in plenty in pistachios. Pistachio fiber functions as a prebiotic, feeding the good bacteria in the intestine. This can enhance digestion, support general gut health, and encourage a healthy gut microbiota.
Lutein and zeaxanthin, two antioxidants that are crucial for eye health, are also found in pistachios. These substances may help lower the risk of age-related macular degeneration and cataracts by shielding the eyes from oxidative damage brought on by dangerous free radicals.
Pistachios are a great source of important vitamins and minerals. They are a great source of thiamine (vitamin B1), which is necessary for energy metabolism, as well as vitamin B6, which plays a role in brain growth and function. Additionally, pistachios contain minerals including phosphorus, magnesium, copper, and manganese that are crucial for a number of body processes.
Antioxidants found in pistachios include polyphenols and tocopherols. These anti-oxidants aid in the body’s defense against dangerous free radicals, lowering oxidative stress and inflammation, two factors connected to chronic illnesses like cancer, heart disease, and aging-related ailments.
Pistachios can help you consume a variety of nutrients in a balanced way. They are a nutrient-dense snack option since they provide a mix of macronutrients (protein, good fats, and carbohydrates) and micronutrients (vitamins and minerals).
Although pistachios have several health advantages, it’s vital to remember that because of their high calorie content, moderation is advised. A serving size of around one ounce (or 49 nuts) per day is advised. To be sure pistachios are a good fit for your unique dietary needs and health objectives, it is always wise to speak with a healthcare provider or trained dietitian.