Pistachios are rich in various nutrients and may support weight loss, gut health, blood sugar management, and heart health. They can be enjoyed in many recipes.

Pistachio nuts are not only tasty and fun to eat, but also highly nutritious.

In fact, these edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.

Pistachio intake can be traced back nearly 300,000 years. Nowadays, they’re very popular in many dishes, including ice cream and desserts.

Here are 9 evidence-based health benefits of pistachios.

Pistachios are very nutritious, with a 1-ounce (oz), or 28-gram (g), serving of about 49 pistachiosTrusted Source containing the following nutrients:

  • Calories: 159
  • Carbs: 8 g
  • Fiber: 3 g
  • Protein: 6 g
  • Fat: 13 g
  • Potassium: 6% of the Daily Value (DV)
  • Phosphorus: 11% of the DV
  • Vitamin B6: 28% of the DV
  • Thiamine: 21% of the DV
  • Copper: 41% of the DV
  • Manganese: 15% of the DV

Notably, pistachios are one of the most vitamin B6-rich foods available.

Vitamin B6 is important for several bodily functions, includingTrusted Source blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.

Pistachios are also rich in potassium, with 1 oz containing more potassium than half of a large bananaTrusted Source.

Antioxidants are molecules that help prevent cell damage and play a key role in reducing the risk of certain health conditions, such as cancer.

Pistachios are a great source of antioxidants. They may also contain a higher amount than other varieties of nuts and seeds, according to some older studies.

Pistachios are especially rich in lutein and zeaxanthin, two important antioxidants for eye health. These compounds help protect your eyes from damage caused by blue light and age-related macular degeneration, a condition in which your central vision is impaired or lost.

They’re also rich in polyphenolsTrusted Source and tocopherols, two types of antioxidants that may help protect against cancer and heart disease.

While nuts have many health benefits, they’re typically high in calories. If you’re managing your calorie intake, this could make it more difficult to fit them into your diet.

However, pistachios are among the lowest-calorie nuts.

Each oz (28 g) of pistachios contains 159 caloriesTrusted Source, compared with 185 caloriesTrusted Source in walnuts and 196 caloriesTrusted Source in pecans.

Protein also comprises about 14%Trusted Source of their calorie content, making pistachios second only to almondsTrusted Source when it comes to protein content.

Plus, pistachios are rich in essential amino acids, which must be obtained through diet because your body cannot produce them.

Despite being an energy-dense food, pistachios are a great weight-loss-friendly food.

Pistachios are rich in fiberTrusted Source and protein, both of which may contribute to weight loss by increasing feelings of fullness and helping you eat less.

A 2020 review of 11 studies found that regular consumption of pistachios may be linked to a reduction in body mass index (BMI), which is used to estimate body fat. However, pistachios were not associated with changes in body weight or belly fat.

A 2020 study also found that participants who ate pistachios experienced reductions in blood pressure, ate fewer sweets, and increased their fiber intake, all factors that may contribute to weight loss.

Another factor possibly contributing to pistachios’ weight loss properties is that their fat content might not be fully absorbed. Part of their fat content may be stuck within their cell walls, preventing it from being digested in the gut.

Lastly, in-shell pistachios may be good for mindful eating, as shelling the nuts takes time and slows the eating rate. A 2011 study found that individuals who ate in-shell pistachios consumed 41%Trusted Source fewer calories than those who ate shelled pistachios.

Pistachios are high in fiber, with one serving containing 3 gTrusted Source.

Fiber moves through your digestive system mostly undigested, and some types of fiber are digested by the good bacteria in your gut, acting as prebiotics.

Gut bacteria then ferment the fiber and convert it into short-chain fatty acids, which may have several health benefits, including a reduced risk of developing digestive disorders, cancer, and heart disease.

Butyrate is perhaps the most beneficial of these short-chain fatty acids.

In one 2014 study, eating pistachios increased the number of butyrate-producing bacteria in the gut to a greater extent than eating almonds.

Pistachios may reduce your risk of heart disease in various ways.

For instance, they could help lower blood cholesterol and improve blood pressure.

Many studies on pistachios and blood lipids involve replacing part of the calories in a diet with pistachios. Up to 67%Trusted Source of the studies in a 2016 review found reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol.

Meanwhile, none of these studies observed that eating pistachios harmed the blood lipid profile.

Pistachios may also lower blood pressure more than other nuts.

A 2015 review of 21 studies found that eating pistachios reduced systolic blood pressure by 1.82 millimeters of mercury (mmHg) and decreased diastolic blood pressure by 0.8 mmHg.

The endothelium is the inner lining of blood vessels. It’s important that it works properly, as endothelial dysfunction is a risk factorTrusted Source for heart disease.

Vasodilation is the widening or dilating of blood vessels. Endothelial dysfunction is characterized by reduced vasodilationTrusted Source, which leads to decreased blood flow and increased blood pressure.

Nitric oxide is a compound that plays an important role in vasodilation. It causes blood vessels to dilate by signaling the smooth cells in the endothelium to relax.

Like most nuts, pistachios are a source of the amino acid L-arginine, which is converted into nitric oxide in the body. Therefore, these tiny nuts may play an important role in promoting blood vessel health.

A 2014 studyTrusted Source in 42 people who consumed 1.5 oz (40 g) of pistachios a day for 3 months showed improvements in markers of endothelial function and vascular stiffness.

Proper blood flow is important for many bodily functions, including erectile function.

In a 2019 study, regular consumption of nuts, including pistachios, was associated with improvements in sexual desire and orgasmic function in males.

Despite having a higher carb content than most nuts, pistachios have a low glycemic index. This means they don’t cause large blood sugar spikes.

Research suggests that eating pistachios may help promote blood sugar regulation.

A 2020 review of six studies concluded that pistachios could significantly reduce fasting blood sugar and improve insulin resistance in people with type 2 diabetes, prediabetes, or metabolic syndrome.

A 2024 study also found that eating 57 g of pistachios after dinner may be a good nighttime snack for people with prediabetes. Eating pistachios between dinner and bedtime had similar effects on glycemic, lipid, and blood glucose levels as traditional care.

Pistachio nuts are also rich in antioxidants, carotenoids, and phenolic compounds, all of which are beneficial for blood sugar regulation.

Pistachios can be enjoyed in a variety of ways, such as:

  • on their own as a convenient, tasty snack
  • a garnish on pizzas, salads, fish, and desserts
  • in baking, such as in cheesecakes
  • in pesto or nut butters

How many pistachios should you eat a day?

There’s no single recommended daily dosage for pistachios, as this may depend on your dietary needs and goals. A serving of 49 pistachios may provide around 159 caloriesTrusted Source, making this a low calorie snack.

What do pistachios do for the body?

Pistachios may have antioxidant and anti-inflammatory properties that may contribute to boosting brain and gut health while improving blood lipid markers and blood glucose management. These may help reduce the risk of developing chronic conditions like obesity, diabetes, and cardiovascular disease.

Do pistachios burn belly fat?

Some research suggests that pistachios may help reduce BMI, which is an estimation of total body fat. However, more research is needed on the effects of pistachios on burning fat.

Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.

Their health effects may include weight loss benefits, lower cholesterol and blood sugar levels, and improved gut, eye, and blood vessel health.

What’s more, they’re delicious, versatile, and fun to eat.