Pistachios: 6 g Protein & 12 g Healthy Fats in a 1-oz Handful
Dry-roasted pistachios offer vitamin B6, lutein and the most potassium of any nut—plus that satisfying emerald crunch.
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What Are Pistachios?
Seeds of *Pistacia vera*, native to the Middle East. The beige shell naturally splits when kernels reach 40–45 % moisture, forming the familiar “smile.”
Nutrition (28 g, ≈ 49 kernels, unsalted)
|Calories|Protein|Fat|Fiber|Vit B6|Potassium|
|---|---|---|---|---|---|
|159 kcal|5.7 g|12.8 g (1.6 g sat)|3 g|0.4 mg (24 %)|289 mg (6 %)|
Benefits
- **Plant-complete protein** with arginine for nitric-oxide production.
- High **monounsaturated & polyunsaturated fats** support heart health.
- Lutein + zeaxanthin protect eye retina; roasting barely lowers content.
Drawbacks
- Calorie dense—stick to ~30 g to keep portions in check.
- Shell fragments can chip teeth; choose pre-shelled for baking.
- Rare aflatoxin risk in poorly stored nuts—buy from reputable brands.
Flavour & Formats
Notes of sweet cream and green tea. Available **roasted, raw, lightly salted, chili-lime, or as bright-green paste** for gelato.
Culinary Uses & Storage
- Snack on in-shell nuts (mindful eating slows intake).
- Pulse into basil-pistachio pesto, crust salmon, top overnight oats.
- Store airtight ≤ 10 °C; keeps 6 mo raw, 3 mo roasted. Freeze for 1 year.
- 1. Pistachios
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