Nuts, pistachio nuts, raw
Whole food · Nut and Seed Products
Photo: Wikipedia
Raw pistachios are vibrant green and purple kernels with a satisfyingly firm, slightly waxy texture and a subtly sweet, nutty flavor. They are a nutritional powerhouse, offering a potent combination of plant-based protein, healthy fats, and a surprising amount of fiber in every crunchy bite.
💚 Why it's loved
People adore pistachios for their unique, subtly sweet and savory flavor profile that's less fatty than many nuts, and their inherent fun factor—the ritual of cracking open the shell makes snacking interactive and mindful.
⚠️ Watch-outs & how to enjoy it better
The shells can be a hassle, and some may experience bloating or digestive discomfort due to their fiber content. Those watching sodium should choose unsalted varieties. To aid digestion, pair with water and start with a small handful to assess tolerance.
Key benefits
- Excellent source of plant-based protein and fiber for satiety.
- Rich in heart-healthy monounsaturated fats.
- Contains antioxidants like lutein and zeaxanthin for eye health.
- Provides essential minerals such as copper, manganese, and vitamin B6.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pistachios are one of the oldest flowering nut trees, with evidence of human consumption dating back to 6750 BC.
Full nutrition (scales with serving)
| Water | 4.0 g |
| Energy (Atwater General Factors) | 598 kcal |
| Energy (Atwater Specific Factors) | 561 kcal |
| Nitrogen | 3.9 g |
| Protein | 20.5 g |
| Total lipid (fat) | 45.0 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 27.7 g |
| Fiber, total dietary | 7.0 g |
| Calcium, Ca | 117 mg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 110 mg |
| Phosphorus, P | 500 mg |
| Potassium, K | 947 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 23.1 ug |
FAQ
Why are some pistachio shells partially open?
The shell naturally splits during growth when the kernel expands, a sign of a mature, well-developed nut. It's a natural 'ready to eat' indicator.
Are raw pistachios safe to eat?
Yes, the 'raw' designation means they are not roasted or salted after harvesting and drying. They are safe and have a milder, more delicate flavor than roasted ones.
Why do pistachios sometimes stain hands or shells red?
Some commercial pistachios are dyed red to hide blemishes or for aesthetic appeal. Natural pistachios have a creamy, off-white shell with a purple-green kernel.