Nuts, pistachio nuts
Category: Nut & Seed Products Method: Dry Roasted Characteristics: Without Salt Added
Nutrition Highlights
Serving Size
Calories
703
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 (72.2%) |
| Carbohydrate | 139 (19.8%) |
| Protein | 103 (14.7%) |
| Total | 703 (100%) |
Serving: 1 cup [123g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 56 (45.8%) |
| Carbohydrate | 35 (28.3%) |
| Protein | 26 (21.0%) |
| Ash | 3.7 (3.0%) |
| Water | 2.3 (1.9%) |
| Total | 123 (100%) |
Serving: 1 cup [123g]
Benefits
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High in protein and healthy fats that can help control appetite and aid weight management
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Contain antioxidants like carotenoids and vitamin E that protect cells from damage and reduce risk of chronic diseases
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Rich source of magnesium, phosphorus, fiber and various B vitamins which support overall health and well-being
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May help lower LDL cholesterol and reduce risk of heart disease when consumed in moderation as part of a healthy diet
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Dry roasted without salt helps control sodium intake while retaining maximum nutrients
Risks
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High in calories. Pistachios are high in fat and calories, with 49 nuts providing about 170 calories
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May cause weight gain if overeaten. The high fat and calorie content of pistachios can lead to weight gain if consumed in large amounts without controlling portion sizes or compensating with exercise
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High in sodium. While unsalted pistachios are lower in sodium, they still contain a small amount of sodium naturally occurring in the nuts
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Potential for food allergies. Pistachios are one of the major food allergens due to the protein they contain
Additional Information
Nuts, specifically pistachio nuts, are a highly nutritious food with numerous health benefits. This particular variety, dry roasted pistachio nuts without salt added, offers a range of primary and secondary attributes that contribute to its nutritional value.
First and foremost, pistachio nuts are an excellent source of healthy fats. They primarily contain monounsaturated and polyunsaturated fats, which are known to promote heart health by reducing bad cholesterol levels and improving overall lipid profile. These fats also provide a good source of energy and aid in the absorption of fat-soluble vitamins.
Furthermore, pistachio nuts are rich in protein, making them a valuable addition to a plant-based or vegetarian diet. Proteins are the building blocks of our bodies and are essential for muscle growth, repair, and maintenance. Including pistachio nuts in your diet can contribute to meeting your daily protein requirements.
Pistachio nuts are also packed with dietary fiber, both soluble and insoluble. Fiber plays a crucial role in maintaining a healthy digestive system, preventing constipation, and regulating blood sugar levels. It also promotes satiety, helping to control appetite and manage weight.
In addition to these primary attributes, the absence of added salt in dry roasted pistachio nuts is a significant advantage. High sodium intake is associated with an increased risk of hypertension and cardiovascular diseases. By choosing unsalted pistachio nuts, you can enjoy their nutritional benefits without the potential risks associated with excessive sodium consumption.
Moreover, pistachio nuts are a good source of various essential vitamins and minerals. They contain vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Pistachios also provide B vitamins, including thiamin, vitamin B6, and folate, which are essential for energy production, brain function, and red blood cell formation. Additionally, they contain minerals such as magnesium, potassium, and phosphorus, which are important for bone health, muscle function, and maintaining electrolyte balance.
Despite their numerous nutritional benefits, it's important to be mindful of portion sizes when consuming pistachio nuts. While they are a healthy snack option, they are also energy-dense due to their high fat content. Overeating can lead to weight gain, so it's advisable to stick to recommended serving sizes, which are typically around 1 ounce or 28 grams.
In summary, dry roasted pistachio nuts without salt added offer a wide range of nutritional benefits. They provide healthy fats, protein, dietary fiber, vitamins, and minerals, contributing to heart health, weight management, and overall well-being. By choosing unsalted pistachio nuts, you can enjoy these benefits while avoiding excessive sodium intake. However, moderation is key, as they are calorie-dense. Incorporating pistachio nuts into a balanced diet can be a delicious and nutritious way to support a healthy lifestyle.