Home Sustainability Grower Partners Consumer Products Nutrition & Health Export Industrial

Pistachio Nutrition

Pistachios
Super. Heart. Snack.

Packed with nutrition, fiber, vitamins and more, California-grown pistachios are the delicious, fun-to-eat treat that satisfies. Here are the Top Ten reasons why pistachios make a better-for-you snack choice.

Nutrition Facts

Good Source of Fiber; Highest Among Nuts

Beneficial for the digestive tract and for the maintenance of healthy cholesterol and blood sugar levels.1-3

Super Nutrient Dense In 8 Nutrients

In relation to calories, pistachios are nutrient dense in thiamin, vitamin B6, copper, manganese, potassium, dietary fiber, phosphorus and magnesium.4

Excellent Source Of B6; Highest Among Nuts

Shown to lower homocysteine levels; required for a range of biochemical reactions involved in protein metabolism, immune function.1,5

Rich in Polyphenol Antioxidants

Protects against oxidative stress and inflammation; more total polyphenols than any fruit or vegetable on an equal weight basis.4,6

Anthocyanins-Rich Purple Color In Skins

Antioxidant polyphenols; help reduce oxidative stress and inflammation.7

Amino Acid Arginine

Precursor to nitric oxide, the natural antioxidant that helps dilate vessels and increase blood flow.8

Positive Arginine: Lysine Ratio (1.8:1)

Shown to lower cholesterol.1,9

Lutein-Rich Yellow Green Color For Eye and Artery Health

More lutein than a glass of orange juice or three medium tangerines.1,10-12

High Satiety Snack

Takes longer to eat so you eat less; protein and fiber helps satisfy.13

Good Snacking Habit For Life; Good Example For Children

Healthful alternative to snacks high in sugar, saturated fat and low in nutrients. 1,14

Available in the produce department of your local grocery store.


References cited:

  1. U.S. Dept. of Agriculture. USDA National Nutrient Database for Standard Reference, Release 18. Beltsville, MD: USDA Agricultural Research Service, Nutrient Data Laboratory, 2005.
  2. National Research Council. Recommended Dietary Allowances. 10th ed. Washington, DC: National Academy Press, 1989.
  3. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press, 2002.
  4. Rainey CJ, Nyquist LA. Unpublished original research. 2006.
  5. Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998.
  6. Wu X, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL. Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. J Agric Food Chem 2004;52:4026-37.
  7. Seeram N. Phenolics in pistachios (unpublished data). 2006.
  8. Hu FB. Plant-based foods and prevention of cardiovascular disease: an overview. Am J Clin Nutr 2003;78:544S-551.
  9. Rajamohan T, Kurup PA. Antiatherogenic effect of a low lysine: arginine ratio of protein involves alteration in the aortic glycosaminoglycans and glycoproteins. J Biosci 1990;15:305-311.
  10. Dwyer JH, Navab M, Dwyer KM, et al. Oxygenated carotenoid lutein and progression of early atherosclerosis: the Los Angeles atherosclerosis study. Circulation 2001;103:2922-7.
  11. Institute of Medicine. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
  12. Seddon JM, Ajani UA, Sperduto RD, et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group. Jama 1994;272:1413-20.
  13. Rolls BJ, Barnett RA. Volumetrics Weight-Control Plan: Feel Full on Fewer Calories. 1st ed. New York, NY: HarperCollins, 2000.
  14. U.S. Dept. of Health and Human Services, U.S. Dept. of Agriculture. Dietary Guidelines for Americans 2005. Washington, DC: U.S. Government Printing Office, 2005.