Pistachio

Pistachio

Help lower blodd sugar

Pistachios have a glucose- and insulin-lowering effect, so they may help you lower blood sugar levels(1).

Healthy Heart Food

Pistachios are high in monounsaturated fat(2) (good fat)
which may help your heart health(3).

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Help muscle maintenance

Pistachios are high in protein, making them the perfect pre-workout snack

49 Pistachios make up a healthy handful

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NUTRIENTS OF Pistachio

per 28 g. 1 oz, 1 handful (rda).

Energy

0 kJ

/

0 kcal

FAT

0 g

CARBOHYDRATE

0 g

Sugars

0 g

Fiber

0 g

Protein

0 g

Salt

0 g

Articles

1.Kendall, C. W. C., Josse, A. R., Esfahani, A., & Jenkins, D. J. A. (2011). The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. European journal of clinical nutrition, 65(6), 696.
2. Regulation (EC) Nº 1924/2006 of the European Parliament and of the Council of 20 December 2006.

3. Lippi, G., Cervellin, G., & Mattiuzzi, C. (2016). More pistachio nuts for improving the blood lipid profile. Systematic review of epidemiological evidence. Acta Bio Medica Atenei Parmensis, 87(1), 5-12.

Nutrient Units Value per 100 g Value per 28 g, 1 oz (1 handful)

Proximates

Water
g
1.85
0.52
Energy
kcal
572
162
Energy
kJ
2392
678
Protein
g
21.05
5.97
Total lipid (fat)
g
45.82
12.99
Ash
g
3.00
0.85
Carbohydrate, by difference
g
28.28
8.02
Fiber, total dietary
g
10.3
2.9
Sugars, total
g
7.74
2.19
Sucrose
g
7.09
2.01
Glucose (dextrose)
g
0.25
0.07
Fructose
g
0.22
0.06
Lactose
g
0
0
Maltose
g
0.13
0.04
Galactose
g
0.25
0.07
Starch
g
1.38
0.39
Minerals
Calcium, Ca
mg
107
30
Iron, Fe
mg
4.01
1.14
Magnesium, Mg
mg
109
31
Phosphorus, P
mg
469
133
Potassium, K
mg
1007
285
Sodium, Na
mg
6
2
Zinc, Zn
mg
2.34
0.66
Copper, Cu
mg
1.293
0.367
Manganese, Mn
mg
1.243
0.352
Selenium, Se
µg
10.0
2.8
Vitamins
Vitamin C, total ascorbic acid
mg
3.0
0.9
Thiamin
mg
0.695
0.197
Riboflavin
mg
0.234
0.066
Niacin
mg
1.373
0.389
Pantothenic acid
mg
0.513
0.145
Vitamin B-6
mg
1.122
0.318
Folate, total
µg
51
14
Folic acid
µg
0
0
Folate, food
µg
51
14
Folate, DFE
µg
51
14
Choline, total
mg
71.4
20.2
Betaine
mg
0.8
0.2
Vitamin B-12
µg
0
0
Vitamin B-12, added
µg
0
0
Vitamin A, RAE
µg
13
4
Retinol
µg
0
0
Carotene, beta
µg
159
45
Carotene, alpha
µg
0
0
Vitamin A, IU
IU
0
0
Lycopene
µg
0
0
Lutein + zeaxanthin
µg
1160
329
Vitamin E (alpha-tocopherol)
mg
2.17
0.62
Vitamin E, added
mg
0
0
Tocopherol, beta
mg
0.13
0.04
Tocopherol, gamma
mg
23.42
6.64
Tocopherol, delta
mg
0.55
0.16
Vitamin D (D2 + D3)
µg
0
0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
µg
13.2
3.7

Lipids

4:0
g
0
0
Fatty acids, total saturated
g
5.645
1.600
6:0
g
0
0
8:0
g
0
0
10:0
g
0
0
14:1
g
0
0
17:0
g
0.011
0.003
12:0
g
0
0
14:0
g
0.009
0.003
15:1
g
0.009
0.003
13:0
g
0
0
18:0
g
0.558
0.158
15:0
g
0
0
16:1 undifferentiated
g
0.464
0.132
20:0
g
0.033
0.009
22:0
g
0.026
0.007
16:0
g
4.994
1.416
18:1 undifferentiated
g
23.926
6.783
18:1 c
g
0
0
16:1 c
g
0
18:2 n-6 c,c
g
0
0
16:1 t
g
0
18:1 t
g
0
0
24:0
g
0.011
0.003
Fatty acids, total monounsaturated
g
24
6.955
20:1
g
0.106
18:2 CLAs
g
0
0
17:1
g
0
0.006
22:1 undifferentiated
g
0.005
-1
18:2 t not further defined
g
0
0
18:3 undifferentiated
g
0.060
24:1 c
g
0
0
Fatty acids, total polyunsaturated
g
13.346
3
18:3 n-3 c,c,c (ALA)
g
18:3 n-6 c,c,c
g
0
0
18:2 undifferentiated
g
0
0
18:4
g
0
0
20:2 n-6 c,c
g
0
0
20:3 undifferentiated
g
0.005
0.001
20:4 undifferentiated
g
0.001
20:5 n-3 (EPA)
g
0
0
22:5 n-3 (DPA)
g
0
0
22:6 n-3 (DHA)
g
0
0
Fatty acids, total trans
g
0
0
Fatty acids, total trans-monoenoic
g
0
0
Cholesterol
mg
0
0
Stigmasterol
mg
0
0
Campesterol
mg
10
3
Beta-sitosterol
mg
210
60

Amino Acids

Tryptophan
g
0.262
0.074
Threonine
g
0.714
0.202
Isoleucine
g
0.957
0.271
Leucine
g
1.675
0.475
Lysine
g
1.189
0.337
Methionine
g
0.375
0.106
Cystine
g
0.305
0.086
Phenylalanine
g
1.140
0.323
Tyrosine
g
0.531
0.151
Valine
g
1.305
0.370
Arginine
g
2.228
0.632
Histidine
g
0.535
0.152
Alanine
g
1.016
0.288
Aspartic acid
g
1.968
0.558
Glutamic acid
g
4.490
1.273
Glycine
g
1.054
0.299
Proline
g
0.980
0.278
Serine 2 3
g
1.340
0.380

Others

Alcohol, ethyl
g
0
0
Caffeine
mg
0
0
Theobromine
mg
0
0