Physique Global

Superfoods – Pistachio

Pistachios are one of the healthiest nuts available in the market and contain a wide range of vital elements like soluble and insoluble fiber, protein, omega-3 fatty acid, omega-6 fatty acid, vitamin E, vitamin B6, potassium, zinc, calcium, magnesium, and so on.

Being such a nutrient dense food, it is associated with a number of health benefits. Let’s check out a few –


  • Pistachios are a good resource of monounsaturated fats and polyunsaturated fats, which facilitate lower bad cholesterol in your body, and intake of pistachios on regular basis helps, raise good cholesterol levels.
  • Out of all the nuts and seeds, Pistachios has some of the lowest amounts of oxalates of any of the nuts, almonds have the most oxalates. So, if you’re sensitive to kidneys stones, arthritis, or even oxalates, in general, you would want to consume pistachios or if you have a history of kidney stones, pistachio is your go-to nut.
  • One of the other health benefits of pistachios is that it is a good source of dietary fiber, which helps in the smooth digestion of food.
  • Pistachios have a high copper content, which helps in the higher absorption of iron into the body from food sources. This can help combat conditions like anemia.
  • A cup of pistachio meets 60 percent of the daily essential phosphorus requirement for our body, which protects us from type 2 diabetes. The phosphorus present in pistachios breaks the proteins into amino acids, which increases the tolerance of glucose in the body.

Nutritional Value:

Quantity – 1 ounce (28g i.e. around 30-35 medium sized pistachios)

Calories – 159

Protein – 6g

Carbohydrates – 8g (out of which 3g fiber)

Fat – 13g (out of which 11g is poly and monounsaturated fat)

Vitamin B6 – 25% DV


Everyone should incorporate Pistachios in their daily diet. The recommended dosage for Pistachios is around 1 ounce or 28gms per day to reap all the benefits of this amazingly nutritious nut.