The largest supplier of pistachios in Iran

The largest supplier of pistachios in Iran

Here’s a fun fact: did you know pistachios are related to mangoes and the spice sumac? Perhaps that explains why they pair so deliciously with savory dishes, spiced meals and sweets.

Their culinary diversity aside, in the category of nuts, pistachios deserve some major health accolades. First, they’re the lowest-calorie nut. In a 1-ounce, or 1/2-cup serving, you get 49 pistachios, which is much more than their almond and walnut cousins.

Pistachios also stand out—quite literally—with their green hue. At first you may think NBD, but their coloring comes from two key compounds—lutein and zeaxanthin—which are great for eye health, acting like sunglasses to help protect your eyes today and also helping to keep age-related macular degeneration at bay in the future.

While we’re comparing, research shows pistachios also win for being the nut with the most potassium (a nutrient that most Americans don’t get enough of), as well as a type of vitamin E (which, along with the nuts’ other antioxidants, may help offer some protection against cancer).

Nutrition Facts: What’s in a serving of pistachios?
In a 1-ounce serving (about 30 grams), which is about 1/2 cup with shells, or 49 pistachios, there are:

Calories: 160
Protein: 6 g
Fat: 14 g
Saturated fat: 1.5 g
Unsaturated fat: 11 g
Carbohydrate: 8 g
Sugars: 2 g
Fiber: 3 g
Sodium: 0 mg
You also get healthy doses of copper, manganese, vitamin B6, thiamin, phosphorus and magnesium in a serving of pistachios.

The Health Benefits of Pistachios
There is ample research on pistachios—eating them regularly is good for your heart and may help lower your risk of cardiovascular disease in the future. Making them a regular part of your diet could also help prevent future weight gain. Here, we pulled together a list of truly notable benefits.

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