Published: June 4, 2025 at 3:08 PM
Fuelled by a social media craze for the likes of ‘Dubai chocolate’, a chocolate bar filled with pistachio paste and shredded filo pastry, these colourful little nuts are having their moment. Nutrient-dense and packed with heart-healthy fats, are there other health benefits that set pistachios apart? Registered nutritionist Kerry Torrens investigates.
What are pistachio nuts?
A popular ingredient in desserts and puddings, pistachios or “green nuts” add a splash of colour to dishes. The edible seeds of the Pistacia vera tree are a source of healthy fats, protein, fibre and plant compounds that have a protective antioxidant effect.
Discover our full range of health benefit guides and find out more about the health benefits of nuts. Also check out some of our delicious pistachio recipes from our chicken & pistachio saladto our pistachio, courgette & lemon cake.
The benefits of pistachio may include…
- Are antioxidant-rich
- Source of plant-based protein
- Heart-healthy
- May improve blood lipids
- May support weight management
- May manage blood sugar levels
- May support gut health
- May support eye health
Nutritional profile of pistachio nuts
A 30g serving of pistachio provides:
- 169 kcals/706KJ
- 6.1g protein
- 13.6g fat
- 1.7g saturated fat
- 7.1g mono-unsaturated fat
- 4.1g poly-unsaturated fat
- 5.4g carbohydrates
- 3.1g fibre
- 308mg potassium
- 1.18g iron
- 1.37mg vitamin E
Compared to most tree nuts pistachio have a balanced nutritional profile with less fat, more protein and fibre (both soluble and insoluble) and a high antioxidant value.
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