nutritional value, benefits and contraindications

nutritional value, benefits and contraindications

For every 100 grams of pistachios we have 572 kilocalories; 45.8 grams of fats of which 5.6 are saturated; almost 8 grams of sugars; no cholesterol and 6 mg of salt (if we buy them salty). Pistachios are best bought raw or roasted. Avoid those that are salty, as they are not a healthy option.

Pistachios provide B vitamins, as well as vitamins A, C and E. Apart from essential minerals such as potassium, calcium, zinc, iron, magnesium, phosphorus and selenium. They also have about 7 grams of fiber per 100 grams of pistachios. Let’s not forget the omega 3 and omega 6 essential oils, which are very important for our body.

We also have 20 grams of protein for every 100 grams of this dried fruit. With all this, surely now we understand why it is one of the most consumed nuts by vegetarians and vegans, and it is that it provides almost all the nutrients that the human body needs, only in small quantities, so it is the ideal complement. for our shakes, sweets, salads, creams, etc.


Eating pistachios on a daily basis has important benefits for our health. Everything we eat has consequences on our body, whether short-term or long-term. That is why it is so important to have a healthy diet and eat in a varied way and cover all the nutrients that our body needs to function throughout the day.

According to experts, pistachios help support heart health. This is thanks to the fact that it is responsible for preventing the oxidation of cholesterol, which is what causes it to accumulate in the arteries and create plugs that later cause blood pressure problems and, finally, heart attacks and strokes.

Another benefit of pistachios is that it helps us regulate intestinal transit. Before we have seen that it has a good contribution of fiber, since it reaches 10% of it. This will help us avoid constipation and will also help us cleanse the body, promote digestion and reduce blood sugar levels.

Pistachios are very rich at a nutritional level, as we have seen in the previous section. We see that they provide important minerals such as calcium, magnesium, potassium, iron and zinc. They are essential minerals that our body needs to perform basic functions such as cell creation, strengthening the immune system, transporting oxygen, etc.

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Given the high amounts of protein, these nuts are usually the favorites of athletes who often get used to eating several pistachios before their workouts mixed with yogurt, or in a fruit bowl, in salads, desserts, smoothies, etc. If we want these proteins to serve us, or any other protein supplement to serve for training, remember that we must take it about 30 or 40 minutes before starting to train.

Dosage and how to eat them

Experts indicate that every day we should eat about 40 or 50 grams of assorted nuts, but if by any chance we only want to consume pistachios, we can do so without any problem, as long as our state of health does not fit with the population groups at risk that we indicate in the contraindications.

If we only want to consume pistachios in one day, we should not exceed 40 grams, since that, together with the rest of the food that we have been consuming throughout the day, could cause us some side effects such as excess fiber. Also, if they are with salt, we will feel very thirsty and could increase blood pressure.

We can eat this nut in salads, creams, juices, with cereals, in biscuits, homemade cookies, with pasta, nut creams, muffins, ice cream, with meat, fish, vegetable creams, sauces, in pizzas, etc.


Just as we have counted its benefits, we also count the contraindications. This delicious and complete dried fruit should be consumed very moderately for those with a diet focused on losing weight. It is also not recommended to consume raw pistachios, much less if we have problems with blood pressure and fluid retention.

One of the most serious and direct contraindications of pistachios are kidney problems. Those people who suffer from kidney failure should not consume this dried fruit because of its high potassium content, since it increases the work of the kidneys and that results in pain and kidney complications.