Nuts, pistachio nuts, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5.6 MG | 6% | |
| Thiamin | 0.9 MG | 73% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 1.7 MG | 100% | |
| Folate, total | 51 UG | 13% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 26 UG | 3% | |
| Vitamin E (alpha-tocopherol) | 2.9 MG | 19% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 105 MG | 8% | |
| Iron, Fe | 3.9 MG | 22% | |
| Magnesium, Mg | 121 MG | 29% | |
| Phosphorus, P | 490 MG | 39% | |
| Potassium, K | 1,025 MG | 22% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 2.2 MG | 20% | |
| Copper, Cu | 1.3 MG | 144% | |
| Manganese, Mn | 1.2 MG | 52% | |
| Selenium, Se | 7 UG | 13% |
Nutrition Highlights
- Excellent source of protein with 20.2g per 100g, great for muscle building and recovery.
- High in dietary fiber (10.6g per 100g), supporting digestive health.
- Good source of Iron, Fe (22% DV).
- Good source of Magnesium, Mg (29% DV).
- Good source of Phosphorus, P (39% DV).
- Good source of Potassium, K (22% DV).
About Nuts, pistachio nuts, raw
These small green kernels are the edible seeds of the pistachio tree, prized for their rich, slightly sweet flavor and satisfying crunch. They're a nutrient-dense food, offering a substantial amount of plant-based protein and dietary fiber per serving. Notably, they provide healthy fats, including monounsaturated and polyunsaturated fats, which can support heart health when consumed in moderation. They also contain important micronutrients such as vitamin B6, potassium, and antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
In the kitchen, they're incredibly versatile and can be used in both sweet and savory dishes. They're often enjoyed on their own as a snack, lightly salted or roasted, or incorporated into baked goods like cakes, cookies, and baklava for added texture and flavor. In savory cooking, they can be sprinkled over salads, blended into pesto, or used as a crust for meats and fish. They also add a delightful crunch to grain bowls, yogurt parfaits, and homemade granola. Due to their high calorie and fat content, portion control is key for those monitoring their intake, but they can be a nutritious addition to a balanced diet when eaten mindfully.
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