Pistachios

Pistachios are a popular snack food and are often used in Indian and Mediterranean cuisines.

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Pistachio nuts have green kernels with a delicately sweet taste. They have fairly hard shells that split open lengthwise when the fruit is ripe.

Varieties

A member of the cashew family, the pistachio nut comes from the pistacia plant, one of among nine species of aromatic shrubs and trees. The variety that produces edible pistachio nuts is the Pistacia vera. Pistachios are cultivated in central Asia, the Mediterranean countries, the Middle East, and the United States, especially in California.

Buying and storing tips

Pistachios are available roasted and salted in their shells, which are often dyed red to accentuate their naturally pinkish hue. Shelled pistachios are available in vacuum-packed jars or cans.

Availability

Pistachios are generally available year-round.

Preparation, uses, and tips

Pistachios are a popular snack food and are used to make a variety of sweet and savory foods, from ice cream to pâtés. Pistachio nuts are especially popular in Indian and Mediterranean cuisines. To remove the brownish skin, blanch pistachios in boiling water for about two minutes. Drain and cool slightly, then rub off the skins while still warm.

Nutritional Highlights

Pistachios (raw), 30 nuts (18g)
Calories: 99
Protein: 3.68g
Carbohydrate: 5.25g
Total Fat: 7.7g
Fiber: 1.8g
*Good source of: Vitamin B6 (0.31mg ), and Thiamine (0.157mg)

*Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Prostate cancer

Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have found that high dietary or blood levels of alpha-linolenic acid correlate with an increased risk of prostate cancer. It is not clear, however, whether this association reflects a cause-effect relationship. Concentrations of alpha-linolenic acid are high in almonds, Brazil nuts, cashews, flaxseed, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.

Health benefits and concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and seeds. Read about health benefits and concerns for nuts and seeds for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.