The Top 5 Health Benefits Of Pistachios & How To Eat More Of 'Em

Creamy, buttery, and imbued with a delightful green color, pistachios are a favorite nut all over the world. Their mild flavor is a crowd-pleaser, and in addition to their beloved taste, pistachios boast a variety of health perks. So sharpen your shelling skills—today we're cracking open the many health benefits of pistachios. 

As a surprisingly good source of protein, antioxidants, and healthy fats, pistachios may play a role in supporting heart health, better sleep, and weight loss. One more reason to go nuts: The Dietary Guidelines for Americans 2020–2025 recommends consuming up to 5 ounces per week of plant-based proteins like nuts.

According to the USDA1, a 1-ounce serving (49 pistachios) contains the following nutrition:

And in each handful of pistachios, you'll take in an alphabet of micronutrients, including vitamins A, E, K, and several B's, not to mention some copper, phosphorus, magnesium, and potassium.

When you snag a serving of pistachios (which, by the way, is exactly 49 nuts), you hold health benefits in the palm of your hand. Over the years, research has shown that the emerald-tinged nuts are more than just delicious. They may promote heart health, help with weight loss, provide essential protein, and more. Check out these top five benefits of pistachios:

A 2022 study found that both raw and roasted pistachios contain high amounts of antioxidants2, with roasted nuts slightly outpacing raw. These anti-inflammatory properties3 could promote skin health4, as well as boost blood sugar control, create strong blood vessels, and support a healthy heart.

Some weight loss experts have also pointed out that in-shell pistachios are an opportunity for mindful eating, which can lead to more moderate calorie intake. In fact, an older study found that the act of removing shells led to 41% less calorie consumption6, compared to eating shelled pistachios. 

As for how many pistachios a day to lower cholesterol, the research isn't clear—but that doesn't mean there aren't grounds to get crunching.

Just don't count on a snack bag of pistachios to supply all your protein needs. "While pistachios are a source of all the essential amino acids, it's important to recognize that a serving of nuts has way less protein than a serving of most animal sources of protein, so I wouldn't consider them a substitute for meat," Scheinman notes. 

A 2014 analysis found that a 3.5-ounce serving of pistachios contained about 23 milligrams of melatonin8—more than the dose found in many synthetic OTC sleep aids. There's also evidence that tree nuts in general can increase serotonin, another hormone involved in relaxation. More research is needed to determine the exact effects of pistachios on sleep, but they may be worth a try as a bedtime snack.

Additionally, if you have a depressed immune system, you'll want to be aware of another important possible drawback. "There are serious considerations when it comes to pistachios: mold9, which can cause damage to those with compromised immunity or with autoimmune conditions," says Davar. "Purchasing sustainably grown and organic quality pistachios (ideally fresh and not chemically treated) can mitigate the exposure as much as possible."

How do pistachios stack up to other nuts? Here's a look at how they compare to some popular varieties.

Pistachios and cashews are related, so it's only natural that they both come with a pleasantly creamy texture. They're also neck and neck for calories, fat, and protein per ounce. But where cashews have just 1 gram of fiber per serving, pistachios have 3 grams. And because of their smaller size, you get to eat more pistachios per serving!

Almonds are the darling of the nut world, and we totally get it. They have plenty of protein, fiber, and unsaturated fats—but not significantly more than pistachios. However, they are higher in magnesium and vitamin E.

Peanuts' lower price is a clear point in their favor, and their natural creaminess rivals pistachios' as well. Nutritionally, though, peanuts don't have much of an edge over pistachios. Both have comparable calories, fat, and protein (and peanuts have slightly less fiber). As for micronutrients, peanuts contain more folate and vitamin E, while pistachios are higher in potassium.

Roasting the nuts at home is a fairly simple affair, too. Spread them on a baking sheet, drizzle with olive oil and your favorite seasonings, and bake at 375 degrees for 10 to 15 minutes.

Unlike some other nut butters, pistachio butter has yet to become a household name. Still, you can find the creamy spread at some specialty food purveyors or make your own by pulsing the nuts in a blender until smooth. A 2-tablespoon10 serving has 180 calories, 13 grams of fat, 3 grams of fiber, and 6 grams of protein.

From breakfast to bedtime, any meal or snack can be pistachio time. Crushed, the nuts can top oatmeal, yogurt parfaits, brownies, or meats. Or try them whole tossed onto a Mediterranean-themed salad, a chocolate pudding, or your favorite hummus. We've got plenty more inspo! Try these pistachio-forward recipes:

To get the most out of your 'stachio stash, proper storage is also critical. Though they can keep in a cool, dry place like the pantry, refrigerating them extends their life even further since it keeps their fats from going rancid.

As plant-based proteins continue their upswing in popularity, you might be used to turning to soy or grain-based sources to meet your needs. But don't forget about pistachios! Their versatility means they easily find their way into tons of snacks and meals, while their protein content, antioxidants, and fiber make them one of the healthiest nuts out there.