Pistachios

Nutrition

Raw pistachios are 4% water, 45% fat, 28% carbohydrates, and 20% protein (table). In a 100 gram reference amount, pistachios provide 562 calories and are a rich source (20% or more of the Daily Value or DV) of protein, dietary fiber, several dietary minerals, and the B vitamins, thiamin (76% DV) and vitamin B6 (131% DV) (table).[33] Pistachios are a moderate source (10–19% DV) of calcium, riboflavin, vitamin B5, folate, vitamin E, and vitamin K (table).

The fat profile of raw pistachios consists of saturated fats, monounsaturated fats and polyunsaturated fats.[33][34] Saturated fatty acids include palmitic acid (10% of total) and stearic acid (2%).[34] Oleic acid is the most common monounsaturated fatty acid (51% of total fat)[34] and linoleic acid, a polyunsaturated fatty acid, is 31% of total fat.[33] Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids, and phytosterols.