Nuts, pistachio nuts
Category: Nut & Seed Products Method: Dry Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
700
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 507 (72.4%) |
| Carbohydrate | 136 (19.4%) |
| Protein | 103 (14.8%) |
| Total | 700 (100%) |
Serving: 1 cup [123g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 56 (45.8%) |
| Carbohydrate | 34 (27.6%) |
| Protein | 26 (21.0%) |
| Ash | 4.7 (3.8%) |
| Water | 2.2 (1.8%) |
| Total | 123 (100%) |
Serving: 1 cup [123g]
Benefits
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High in protein and healthy fats that can help promote heart health. Pistachios contain unsaturated fats that can help lower LDL cholesterol
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Rich in nutrients like vitamin B6, thiamin, phosphorus, copper and manganese. These nutrients support energy production and antioxidant activity in the body
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Contain plant compounds called phytosterols that are thought to help reduce cholesterol absorption in the gut
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May help with weight management. Eating pistachios as a snack can help increase feelings of fullness compared to snacks with similar calories
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Adding salt makes pistachios even more flavorful as a snack. The small amount of added salt is not significant enough to negatively impact heart health
Risks
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High in calories. Pistachios are high in fat and calories, with 49 nuts providing about 160 calories. Eating too many could contribute to weight gain
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High in sodium. The added salt increases the sodium content, with 49 nuts containing around 80mg of sodium. This is a significant amount for those watching their salt intake
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Potential allergies. Pistachios are one of the major food allergens, so those with nut allergies need to avoid them
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May stain teeth. The pigments in pistachios can potentially stain teeth over time, especially if eaten frequently
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May not be affordable for all. Dry roasted and salted pistachios tend to be more expensive than raw or roasted without salt, so they may not fit all budgets
Additional Information
Nuts, specifically pistachio nuts, are a highly nutritious food with numerous health benefits. However, it is important to consider the potential risks associated with certain types of nuts, such as dry roasted pistachio nuts with added salt.
Nutritional Benefits:
1. Rich in healthy fats: Pistachio nuts are a great source of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats help to reduce bad cholesterol levels and promote cardiovascular health.
2. High in protein: Pistachios are relatively high in protein compared to other nuts. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.
3. Fiber content: These nuts are an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. A high-fiber diet is associated with a reduced risk of heart disease, stroke, and certain types of cancer.
4. Micronutrient powerhouse: Pistachios are packed with essential vitamins and minerals such as vitamin E, vitamin B6, thiamin, potassium, magnesium, and copper. These nutrients play vital roles in maintaining overall health, supporting brain function, strengthening the immune system, and promoting bone health.
5. Antioxidant properties: Pistachios contain various antioxidants, including lutein and zeaxanthin, which are beneficial for eye health. These antioxidants help protect against age-related macular degeneration and cataracts.
Nutritional Risks:
1. High sodium content: Dry roasted pistachio nuts with added salt can significantly increase the sodium content. Excessive sodium intake is linked to high blood pressure, which is a risk factor for heart disease. Individuals with hypertension or those following a low-sodium diet should be cautious when consuming salted pistachios.
2. Caloric density: Pistachios are energy-dense, meaning they provide a relatively high number of calories per serving. While they are a healthy snack option, it is important to consume them in moderation, especially if weight management is a concern.
3. Allergenic potential: Nuts, including pistachios, can cause allergic reactions in some individuals. Allergies to nuts can range from mild to severe, and in some cases, can be life-threatening. People with known nut allergies should avoid consuming pistachios altogether.
4. Oxalate content: Pistachios, like many other nuts, contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones or high levels of oxalates in their urine should moderate their intake of pistachios.
In conclusion, pistachio nuts offer numerous nutritional benefits, including healthy fats, protein, fiber, and various essential vitamins and minerals. However, it is important to be mindful of the risks associated with dry roasted pistachio nuts with added salt, such as high sodium content and potential allergenicity. Moderation and individual considerations are key when incorporating these nuts into a balanced diet.