Nut
Pistachio
A green tree nut rich in heart-healthy fats, fiber, and potassium that supports healthy cholesterol, blood pressure, and the heart.
📊 How it ranks (our editor score) — 88/100Tap to see the breakdown
🌱 What it is
Pistachios are the seeds of a small tree that grows well in dry, sunny climates. Each nut hides inside a hard shell that splits open when ripe, revealing a green-and-purple kernel with a rich, slightly sweet flavor.
✨ Why it's good for you
- May help support healthy cholesterol levels because of their unsaturated fats and fiber
- May help support steady blood pressure thanks to their potassium content
- Traditionally used to support lasting energy as a wholesome snack between meals
- May help support healthy digestion with their fiber content
🥗 Nutrition
Per 1 oz (28 g, about 49 kernels) · about 159 calories
- Protein 5.7 g
- Fiber 2.9 g
- Potassium 291 mg
- Unsaturated fat 11 g
- Vitamin B6 0.5 mg
Source: USDA FoodData Central
🥄 How to use it
Enjoy a small handful as a snack, sprinkle chopped over salads and oats, or stir into wholesome dishes.
How much: A practical food amount is a small handful, about a quarter cup of shelled nuts, on most days.
Show full details & how to prepare it
The pistachio is a small green tree nut that has been gathered and savored across the Middle East for thousands of years, its delicate flavor and cheerful color making it a treasured treat. Behind that pleasure is a genuinely heart-friendly little food.
Pistachios are rich in the good monounsaturated fats that help nudge cholesterol toward a healthier balance, along with fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More →, plant sterols and a generous helping of potassium that together support the blood vessels and ease blood pressure. Because they take effort to shell and are so satisfying, a small handful tends to content the appetite rather than overrun it.
They are a wholesome and safe food for most people. As a tree nut they are off-limits to anyone with a nut allergy, and being rich they are best enjoyed unsalted and in a modest handful rather than by the bowlful.
Ways to prepare it
⚠️ Cautions
- They are a tree nut, so anyone with a nut allergy must avoid them entirely.
- Choose unsalted pistachios and keep to a small handful, as nuts are rich and calorie-dense.
📚 What others say
- An ancient nut of the Middle East, eaten for millennia
- Prized for its rich flavor and vivid green color
Learn more
🕊️ A word of encouragement
A small handful of nuts carries strength out of all proportion to its size. Take heart in the rich provision tucked into little things.
💬 Ask Remy about Pistachio
📚 Resource confidence
Based on mentions in health references
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