According to Eating Wella one-ounce (28 grams) serving of pistachios provides 165 calories, 6 grams of protein, 13 grams of total fat (including 2 grams of saturated fat), 8 grams of carbohydrates, and 3 grams of dietary fiber.

The serving is also cholesterol-free while containing 1.7 milligrams of sodium, 14 milligrams of folate, 30 milligrams of magnesium, and 277 milligrams of potassium.

Taylor Berggren, a California-based registered dietitian, praises pistachios for their comprehensive nutritional profile.

“Pistachios are a source of complete protein with all nine essential amino acids, they have healthy mono- and polyunsaturated fats, they are loaded with fiber and they contain antioxidants,” said the expert.

The health advantages of regular pistachio consumption include:

1. Supporting healthy blood pressure

Pistachios are rich in minerals such as potassium, calcium, and magnesium, which contribute to healthy vascular function. Studies indicate that regular consumption of pistachios may help reduce systolic blood pressure.

2. Improving eye health

Pistachios benefit eye health thanks to their content of lutein and zeaxanthin, carotenoids present in the retina that shield against harmful light. These nutrients are known to lower the risk of conditions like age- macular degeneration and cataracts.

3. Aiding weight management

Despite common misconceptions that nuts may cause weight gain, pistachios actually aid in weight management. Their high protein and fiber content enhance feelings of fullness, thereby reducing the likelihood of overeating.

Moreover, research shows that individuals who incorporate pistachios into their diet often make healthier dietary choices, consuming fewer sugars and more fiber, which supports weight control.

4. Stabilizing blood sugar

For individuals concerned with blood glucose management, pistachios are an excellent option. Their balanced composition of healthy fats, protein, and fiber contributes to stable blood sugar levels, making them especially advantageous for those with diabetes or prediabetes.

5. Enhancing gut health

Pistachios promote a balanced microbiome by boosting levels of beneficial bacteria that produce butyrate, a fatty acid essential for colon health. Although further research is required to completely grasp this effect, the potential digestive and overall health benefits are encouraging.

6. Reducing cancer risks

According to Medical News Todaypistachios may contain higher levels of certain antioxidants compared to other nuts, including gamma-tocopherols, phytochemicals, and polyphenols. Antioxidants are crucial for maintaining health as they mitigate the risk of cancer and other diseases by protecting cells from damage.

Regularly consuming pistachios can thus enhance overall health and wellbeing. However, it’s advised to consume no more than one ounce per day of plain, unsalted pistachios in their shells for optimal benefits.