Top 8 health benefits of pistachio nuts
Fuelled by a social media craze for the likes of ‘Dubai chocolate’, a chocolate bar filled with pistachio paste and shredded filo pastry, these colourful little nuts are having their moment. Nutrient-dense and packed with heart-healthy fats, are there other health benefits that set pistachios apart? Registered nutritionist Kerry Torrens investigates.
What are pistachio nuts?
A popular ingredient in desserts and puddings, pistachios add a splash of colour to dishes. The edible seeds of the Pistacia vera tree are a source of healthy fats, protein, fibre and plant compounds that have a protective antioxidant effect.
The benefits of pistachio include
- Are antioxidant-rich
- Source of vitamin B6
- Source of plant-based protein
- Heart-healthy
- May improve blood lipids
- May support weight management
- May manage blood sugar levels
- May support gut health
- May support eye health
Discover our full range of health benefit guides and find out more about the health benefits of nuts.
Top 8 health benefits of pistachio nuts
1. Are antioxidant-rich
The pigments that give pistachios their unique green and purple colour have protective antioxidant properties. Of all the tree nuts, pistachios are particularly high in these protective compounds with only walnuts and pecans providing more.
2. Source of vitamin B6
Pistachios are one of the most vitamin B6-rich foods available, and vitamin B6 is important for blood sugar regulation and the formation of haemoglobin, a molecule that carries oxygen in red blood cells. It also helps with energy level regulation, maintains cardiovascular health and supports the production of hormones and cholesterol.
3. Source of plant-based protein
Many of those following a plant-based diet look to nuts as a source of protein, with 14 per cent of their calories derived from protein, pistachio nuts are second only to almonds for protein content, making them a useful inclusion to a balanced, plant-focused diet. In terms of protein quality, pistachio nuts score well for both amino acid composition and digestibility, higher in fact than many other tree nuts.
4. Heart-healthy
Compared to most nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, all of which support cardiovascular health.
Pistachios are also a useful source of the amino acid L-arginine, which we convert to the blood pressure-lowering compound, nitric oxide.
5. May improve blood lipids
Over two thirds of the studies in a 2016 review that looked at the effect of eating pistachio nuts on blood lipids, reported reductions in total cholesterol and the so-called ‘bad’ LDL (low-density lipoprotein) variety with improvements in HDL (high-density lipoprotein) cholesterol. None of the studies reported unfavourable effects on blood lipids from eating pistachio nuts.
6. May support weight management
Pistachios may be a useful inclusion in a weight management programme, as well as having a lower calorie and fat content than most other nuts, they also have a reduced net metabolisable energy content – which means we don’t digest and absorb all of their calorific value. Being rich in fibre, they also help keep us full and satiated.
These attributes were demonstrated in a study of overweight adults who reported reductions in body mass index (BMI) and waist circumference combined with favourable changes to dietary habits.
7. May manage blood sugar levels
Pistachios are rich in fibre, healthy fats and protective antioxidants so it’s not unreasonable to expect them to be a useful addition to a balanced diet. Research on healthy adults also suggests that by adding pistachios to a high-carb meal you may lower your overall blood sugar response.
Similar benefits have been seen in studies examining the blood sugar effects of pistachio nuts on those with type 2 diabetes. All of which suggests that as well as having a low glycaemic value(GI), pistachio nuts offer other valuable blood sugar management benefits.
8. May support gut health
Pistachio nuts are both high in fibre and a source of polyphenols, making them a valuable fuel source (prebiotic) for your gut bacteria. As such they may have a beneficial influence on the composition of your gut microbiota.
9. May support eye health
Pistachios are the only nut to provide reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting our eyes from UV damage and from age-related effects.
Is pistachio butter healthy?
This creamy spread is made by grinding pistachio nuts to a smooth paste. Versatile enough to be used in both sweet and savoury recipes, pistachio butter can be used as a filling, a topping or as a spread. Providing a good source of protein, healthy fats and various vitamins and minerals, pistachio butter is a healthy ingredient and a tasty addition to a varied, balanced diet. It is worth noting that pistachio creme products tend to contain other ingredients, including sugar.
Nutritional profile of pistachio nuts
A 30g serving of pistachio provides:
- 169 kcals/706KJ
- 6.1g protein
- 13.6g fat
- 1.7g saturated fat
- 7.1g mono-unsaturated fat
- 4.1g poly-unsaturated fat
- 5.4g carbohydrates
- 3.1g fibre
- 308mg potassium
- 1.18g iron
- 1.37mg vitamin E
Compared to most tree nuts pistachio have a balanced nutritional profile with less fat, more protein and fibre (both soluble and insoluble) and a high antioxidant value.
Are pistachio nuts safe for everyone?
People with an allergy to tree nuts should avoid pistachios. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and immediate help should be sought.
Young children, some older people and those with a problem swallowing should avoid whole nuts due to the risk of choking.
Visit the NHS website to read more about allergies.
Overall are pistachio nuts good for you?
Overall, pistachio nuts make a healthy food choice as part of a balanced diet, though they should be avoided by anyone with a tree nut allergy.
Pistachio recipes to try
Pistachio & cranberry cookies
Pistachio cupcakes
Pistachio, courgette & lemon cake
Sizzled sprouts with pistachios & pomegranates
Pistachio & black cherry bakewell tart
Pistachio lamb koftas
Pistachio barfi
Discover more pistachio recipes in our collection.
More health benefits guides
The health benefits of walnuts
The health benefits of cinnamon
The health benefits of oranges
The health benefits of chestnuts
The health benefits of almonds
This article was reviewed on 15 July 2026 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
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