Pistachio Nutrition Facts


The Path to a Healthy Heart

Pistachios arranged in the shape of a heart

Pistachios, also known as the "skinny nut," have plenty of health benefits and are full of essential nutrients.

One ounce of pistachios contains about 49 pistachio nuts and boasts 3 grams of fiber, 6 grams of protein and just 2 grams of saturated fat — lot of healthy goodness in such a small package!

Compared to other nuts, pistachios are low calorie, clocking in at just 3 calories each — half the calories of most nuts. Significantly, pistachios contain both soluble and insoluble fiber. Insoluble fiber helps prevent constipation, while soluble fiber helps to regulate blood sugar levels and reduce bad cholesterol.

The human body breaks down protein into amino acids, which are crucial to the formation and repair of cells, building muscle, and regulating immune function. Our bodies naturally produce some amino acids but cannot not produce the nine so-called essential amino acids required for healthy function. Pistachios contain a small amounts of all of the essential amino acids, including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Are Pistachios Heart Healthy?

One of the leading causes of death in America is heart disease. Recent studies show that one in three women will die of heart disease. You can care for your heart by:

  • Lowering your intake of saturated fat and cholesterol
  • Switching to monounsaturated fats
  • Eating a variety of healthy, whole foods in moderate amounts.

Pistachios fit perfectly into such a diet.

When someone hears the word "fat," they assume that it's something they should stay away from. But keep in mind that there are many types of fat, and our bodies need fat to survive and thrive. Monounsaturated fats have been shown to lower total cholesterol and LDL cholesterol levels (bad cholesterol) while maintaining the beneficial HDL cholesterol level associated with lowering the risks of heart disease.

  • Up to 20% of daily calories can come from monounsaturated fat.
  • Polyunsaturated Fats have also been shown to lower total cholesterol and LDL cholesterol levels, but might also lower HDL cholesterol.
  • Polyunsaturated fats are found in nuts and vegetable oils, and should make up 10% or less of daily calories.

Pistachios Can Be Part of Healthy Diet

When shopping for snack foods, whether for a party or gathering or just staying in to stream a movie, look for options that offer nutritional benefits. California-grown pistachios are a wise choice, as they're portable and convenient, as well as packed with health benefits.

Our pistachio bags are perfect for tucking into your handbag or backpack, stashing in your car, or keep in a drawer at the office. Because pistachios are so nutrient dense, they make you feel full longer, which can prevent over-eating at your next meal. Pistachios are also high in phytosterols associated with lowering cholesterol levels, and may help shield you from certain types of cancer.

Yurosek Farm's delicious, slow-roasted pistachios are available in conveniently packed assortments, including charmingly rustic burlap bags, unsalted pistachios and zesty flavored pistachios, including jalapeno, garlic, and chili lemon. We also have gift baskets and custom corporate gift options, so you can share your love of pistachios and health eating with friends, family, and co-workers.

Exercise & Diet

Another way to prevent heart disease is exercise. Physical activity doesn't have to be time-consuming or complicated. Exercise can be done by:

  • Taking a walk around the block a few times a day;
  • Parking far away from the store so that you will walk further;
  • Inviting a friend or loved one to join you on regular, long walks to keep your motivation high.

Start a routine. A routine may seem difficult to start or, but once you get going, it becomes a habit – like brushing your teeth – and exercising is a great habit to have! Make plans to walk every day after dinner, or with your neighbor before getting the mail. You can even walk with your co-worker during lunch.

Have a meal plan. When it comes time to do your grocery shopping, begin by planning your meals and making a shopping list. While you're in the store, be sure to stick to your list. Focus on buying plenty of health-promoting foods, including fruits, vegetables, and nuts – especially pistachios!

Pistachio Nutrition Facts

Pistachios Nutrition Label

The longest-lived populations on the planet – the famous Blue Zones – consume nuts as an essential part of their healthy diets. Pistachios are a nutrient-dense snack and a helpful source of essential vitamins and minerals, including the following:

Vitamin A is essential for eye health, and help with things like seeing in the dark as well as stimulating growth of all body cells and tissues.

Vitamin B-1 (Thiamine) helps all body cells produce energy from carbohydrates.

Vitamin B-6 helps the body produce proteins that are used to make up the cells of the body. B-6 also helps produce important body chemicals like insulin hemoglobin and antibodies to fight infections.

Calcium builds strong teeth and bones, helps muscles contract (including the heart) and helps sustain normal nerve function.

Copper helps all cells to produce energy and helps make hemoglobin that carries oxygen in the blood.

Vitamin E Vitamin E promotes healthy cells and tissues and, as an antioxidant, may play a role in preventing heart disease and cancer.

Folate is essential to cell formation and renewal. Folate plays an important role in preventing birth defects and may be involved in reducing the risk of cardiovascular disease.

Iron is critical for the body to transport oxygen to the cells. It is an essential part of hemoglobin in red blood cells.

Magnesium is a component of healthy bones and an important part of over 30 enzymes that regulate many body functions such as muscle contractions.

Manganese aids in the formation of connective tissue, bones, and blood-clotting factors, and plays a role in fat and carbohydrate metabolism, calcium absorption, blood sugar regulation, and proper nerve function.

Phosphorus helps generate new cells and also is important to help the body effectively use carbohydrates, protein and fat.

Potassium balances body fluids and electrolytes. Vital for muscle contractions and nerve impulses, potassium also improves endurance when exercising.

Selenium aids in cell growth and works like an antioxidant with vitamin E to protect body cells from damage that could lead to heart disease and cancer.

Zinc is essential for growth. It promotes cell reproduction and tissue growth for repair and healing wounds.

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