Cratox AI
pistachio nuts lightly salted
🥜

Pistachio nuts, lightly salted

🔥 579 Calories
💪 20.3g Protein
⚡ 27.3g Carbohydrates
🥑 47.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Pistachio nuts, lightly salted
Energy density
Dense
579 kcal per 100g
Macro energy profile
Fat-led
13% Protein · 18% Carbohydrates · 69% Fat
Glycemic profile
Low GI
GI 15 · GL 4
Notable signals
Very high in proteinVery high in fiberHigh in fatUSDA data

Nutritional Information

579
kcal/100g
Protein
20.3g
Carbohydrates
27.3g
Fat
47.2g
Glycemic Index:
15

About Pistachio nuts, lightly salted

Pistachio nuts, lightly salted, are a popular snack known for their vibrant green color and unique flavor. Originating from the Mediterranean region, these nuts have been enjoyed for centuries, dating back to ancient Persia. They are not only a tasty treat but also a versatile ingredient in various culinary applications, including salads, desserts, and as a topping for dishes. Their rich flavor profile makes them a favored choice for snacking and gourmet cooking alike. Nutritionally, pistachio nuts are a powerhouse, providing a hefty dose of healthy fats, protein, and essential vitamins and minerals. With approximately 579 calories per 100 grams, they are high in fat at 47.20g, predominantly healthy monounsaturated and polyunsaturated fats. Additionally, they contain 20.30g of protein and 27.30g of carbohydrates, making them a balanced source of nutrition. Their fiber content, at 3.5g, also aids in digestion, while their low glycemic index ensures they are a suitable option for blood sugar management.

Health Benefits

Supports heart health due to high monounsaturated fat content.
Aids in weight management as they are high in protein and fiber.
Rich in antioxidants, which help combat oxidative stress.
Promotes gut health due to their fiber content.
May improve blood sugar control, beneficial for diabetics.
Contributes to healthy skin due to vitamin E content.
Supports eye health with lutein and zeaxanthin.
May enhance mood and reduce stress due to healthy fats.
Provides essential minerals like potassium and magnesium.
Can aid in muscle recovery post-exercise due to protein content.

Recommended Food Pairings

🥗
Yogurt: Combining pistachios with yogurt adds a crunchy texture and enhances protein content.
🥗
Dark Chocolate: Pistachios and dark chocolate complement each other’s flavors, making for a delicious treat.
🥗
Salads: Tossing pistachios into salads adds healthy fats and a satisfying crunch.
🥗
Fruit: Pairing pistachios with fruits like apples or pears creates a balanced snack with fiber.
🥗
Cheese: Pistachios work well with various cheeses, offering a savory and nutty balance.

How to Consume

Serving size
30g (about 1 ounce, a small handful)
Frequency
2-3 times per week
  • •Enjoy them as a snack between meals for sustained energy.
  • •Add to oatmeal or yogurt for breakfast to increase nutrition.
  • •Use crushed pistachios as a topping for desserts for added texture.
  • •Incorporate into trail mixes for a healthy on-the-go option.
  • •Use in cooking or baking to enhance flavors in dishes.

Selection & Storage

How to choose:

  • ✓Look for unshelled pistachios that are plump and have a vibrant green color.
  • ✓Check for uniformity in size and avoid those with excessive broken shells.
  • ✓Choose products that are labeled as organic if possible for minimal pesticide exposure.
  • ✓Smell the nuts; they should have a fresh, nutty aroma rather than a rancid smell.
Storage
Store in a cool, dry place away from direct sunlight, ideally in an airtight container.
Shelf life
Best consumed within 2-3 weeks if stored at room temperature; up to 6 months when refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with nut allergies should avoid pistachios.
  • ⚠️Those on a low-sodium diet should limit intake due to added salt.
  • ⚠️People with certain gastrointestinal issues may find nuts difficult to digest.
  • ⚠️Excessive consumption can lead to weight gain due to high-calorie content.
  • ⚠️Salted varieties should be eaten in moderation to avoid high sodium intake.

Frequently Asked Questions

How many calories does Pistachio nuts, lightly salted have?

Pistachio nuts, lightly salted, contain approximately 579 calories per 100 grams. This calorie content primarily comes from healthy fats, which are beneficial in moderation.

Is Pistachio nuts, lightly salted healthy?

Yes, pistachio nuts are considered healthy due to their high content of healthy fats, protein, fiber, and various vitamins and minerals. They can help support heart health, weight management, and provide essential nutrients.

How should Pistachio nuts, lightly salted be stored?

Pistachio nuts should be stored in a cool, dry place in an airtight container to maintain freshness. For longer shelf life, they can be refrigerated or frozen.

What are the benefits of eating Pistachio nuts, lightly salted?

Eating pistachio nuts can provide numerous health benefits, including heart health support, improved digestion due to fiber, and a rich source of antioxidants. They also contribute to muscle repair and overall nutritional balance.

How much Pistachio nuts, lightly salted can I eat per day?

A recommended serving size is about 30 grams, or one ounce, which is a small handful. This amount provides a good balance of nutrients without excessive calorie intake.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play