Calories in 1 ounce of pistachios
Pistachios: A Nutritious Treasure in Iranian Cuisine
Pistachios have a special place in Iranian cuisine, where they are often used as part of daily meals. Among all nuts, pistachios stand out due to their rich flavor and significant health benefits. If you want to know how many calories are in an ounce of pistachios, you will be happy to know that these small fruits are not only relatively low in calories, but also rich in healthy fats, high-quality protein, and antioxidants. This makes them an excellent choice for weight management, heart health, and digestive health.
Nutritional profile of pistachios
1 ounce (about 28 grams or approximately 49 grains) contains:
- Calories: 156
- Carbohydrates: 8 g
- Protein: 6 g
- Fiber: 3 g
- Fat: 12 g (90% of which are heart-healthy fats)
Pistachios are also rich in vitamins and minerals and offer the following:
- 24% of the daily value (DV) for vitamin B6
- 18% DV for copper
- 8% DV for potassium
- 14% DV for phosphorus
- 16% DV for thiamine
- 17% DV for manganese
Health benefits of pistachios
Supports vitamin B6 and potassium
The high vitamin B6 content in pistachios helps regulate blood sugar and supports the production of hemoglobin, which is essential for oxygen transport in red blood cells. Surprisingly, 28 grams of pistachios, despite their small size, offer more potassium than half a large banana.
Fewer calories than other nuts
While most nuts are high in calories, pistachios are a lighter option. One ounce of pistachios has 156 calories, while the same amount of walnuts has 183 calories. This makes pistachios a smart choice for nut lovers who want to avoid consuming too many calories.
High protein and essential amino acids
Pistachios are one of the richest nuts in protein, second only to almonds, with protein making up about 20% of their weight. Pistachios also provide essential amino acids, including arginine, which the body cannot produce on its own. Once consumed, arginine is converted into nitric oxide, a compound that improves blood circulation.
Antioxidants for eye health
Pistachios are rich in antioxidants like lutein and zeaxanthin, which protect the eyes from blue light damage and help reduce the risk of age-related macular degeneration — one of the leading causes of vision loss.
Promoting gut health
Thanks to their fiber content, pistachios act as a natural prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome not only supports digestion, but also boosts immunity and can even impact mental health.
Discover premium pistachios with Hiva Nuts
At Hiva Store, we have been offering high-quality pistachios for over 50 years. Our pistachios are sourced directly from the finest farms in Iran to ensure exceptional flavor and freshness. Visit our collection today and enjoy the richness of authentic pistachios.
Source: Zalando
