Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin B6 | 1.70mg | 100% | |
| Copper | 1.30mg | 144% | |
| Thiamine (B1) | 0.87mg | 73% | |
| Phosphorus | 490mg | 39% | |
| Manganese | 1.26mg | 55% | |
| Potassium | 1025mg | 22% | |
| Magnesium | 121mg | 29% | |
| Iron | 3.92mg | 22% | |
| Zinc | 2.20mg | 20% | |
| Vitamin E | 2.86mg | 19% |
| Weight | Calories | Fat | Protein | Net Carbs |
|---|
Net carbs: 16.9g/100g. 49 kernels per oz — most pieces per serving of any nut (slows eating). Richest nut B6 (100% DV) and potassium (1,025mg). Green colour from chlorophyll and lutein/zeaxanthin.
1.70mg B6 per 100g (100% DV) — far more than almonds (0.14mg) or walnuts (0.54mg). B6 is essential for serotonin, dopamine, and GABA synthesis. High B6 is associated with reduced depression and improved cognitive function. A 1oz serving provides 28% of daily B6.
Fiber and polyphenols selectively feed beneficial bacteria. A 2014 BJN study found daily pistachios significantly increased Bifidobacterium and Lactobacillus and produced beneficial SCFAs (propionate, butyrate). Effects were stronger than almonds. Healthy microbiome composition is associated with improved immunity and metabolic function.
In-shell pistachio eaters consumed 41% fewer calories than those eating pre-shelled. The visual cue of empty shells also reduced reported hunger. 49 kernels per oz means more eating interactions per serving than any other nut, increasing psychological satisfaction.
One of the few nuts with meaningful lutein (1,205µg) and zeaxanthin (200µg) — protective carotenoids accumulating in the macula and protecting against age-related macular degeneration. Valuable for plant-based eaters as an egg yolk alternative for these carotenoids.
Nutrition values from USDA FoodData Central. Not medical advice.