🥜 Pistachios

Overview

Pistachios (Pistacia vera) are distinctive green nuts native to the Middle East and Central Asia, prized for their vibrant color, rich flavor, and impressive nutritional profile. The naturally split shells make them fun to eat, and their high protein and fiber content makes them exceptionally satiating.

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Key nutrition highlights

• High protein: 20g per 100g, one of the highest among tree nuts.
• High fiber: 10g per 100g, excellent for digestive health.
• Vitamin B6: supports brain health, mood, and immune function.
• Thiamin (B1): important for energy metabolism.
• Copper & manganese: essential minerals for antioxidant defense.
• Lutein & zeaxanthin: carotenoids that support eye health and protect against blue light.
• Green color from chlorophyll: indicating antioxidant content.

Tip: Choose raw, unsalted pistachios to control sodium intake and maximize nutritional benefits.

Common benefits people look for

• Eye health support (lutein and zeaxanthin)
• Heart health (fiber and healthy fats)
• Weight management (protein, fiber, and satiety)
• Blood sugar control
• Gut health (fiber and prebiotics)
• Antioxidant protection

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Raw snack: shells naturally split when ripe, making them easy to eat.
• Pistachio butter: ground into creamy, vibrant green nut butter.
• Baking: chopped into baklava, cookies, cakes, and biscotti.
• Middle Eastern dishes: featured in pilafs, desserts, and savory dishes.
• Ice cream and desserts: classic pistachio gelato and kulfi.
• Crusts and toppings: ground for fish or chicken crusts, or sprinkled on salads.