Pistachios are a healthy snack option like most edible nuts, and they can be used in a variety of forms. This green nut has a slightly sweet taste to it and is a member of the cashew family

They are a seed of the pistachio tree, which is a small tree that originates from Central Asia and the Middle East.

Nutritional Profile

An ounce of pistachio serving roughly has around 49 kernels. What is the nutritional profile of pistachio? Let’s have a look (data from USDA):


1.24 g


159 kcal/664 kJ


5.72 g

Total lipid (fat)

12.8 g

Dietary fiber

3 g


7.7 g


29.8 mg


1.11 mg

Customers have the options of purchasing bulk pistachios and wholesale pistachios from OlamNuts.com. Please click here to see what's available.

Health Benefits of Pistachios

Just like all edible nuts, pistachio have numerous health benefits that are backed by research. Consuming pistachios in addition to maintaining a healthy lifestyle could help reduce the risk of health disorders and nutrition-related ailments.

Let us look at some of the health benefits:

Complete Protein

Pistachios are part of a very exclusive club of plant sources of complete protein alongside quinoa, chickpeas and soybeans. This makes pistachios an excellent protein option for vegetarians and vegans who would like to move away from animal sources.

What is a complete protein?

According to the Food and Drug Administration a complete protein is a food source that has all the nine essential amino acids in adequate amounts (American Pistachio Growers).

How does complete protein help?

Complete protein supports an active lifestyle as it helps build and preserve muscles. The fact that pistachio is a complete protein is a game changer as consumers need not combine two or more incomplete sources of protein. All they need to do is consume pistachios, which is convenient as pistachios are portable and do not really require cooking.

And the fact that they are plant-based makes them appealing for people looking to avoid animal proteins.

Heart Health

Pistachios contain good fats, antioxidant properties, Vitamin E and more plant-based compounds that may positively contribute to heart health.

Adding pistachios to a healthy diet and lifestyle could possibly reduce the levels of LDL (bad) cholesterol that may lead to oxidative damage, according to American Pistachio Growers. In fact, pistachios contain more antioxidants, which are important for your health, than many other nuts and seeds. 

The pistachio association further said that research has indicated pistachio consumption could possibly support healthy cholesterol levels, which are important for good heart health.

Weight Management

An ounce serving of pistachio contains around 159 calories. Pistachios are an excellent source of fiber in addition to being a complete protein, and these would both increase the feeling of satiety. This could possibly translate to consumers eating less.

There are studies to suggest that the fat in pistachios is not fully metabolized, meaning consumers of this sweet nut absorb fewer calories than thought.

Did you know?: February 26th is World Pistachio Day. A great excuse for you to buy that bag of pistachio and give someone you love a tasty gift of good health! Click here to purchase pistachios from OlamNuts.com.

Blood Sugar Management

Consuming pistachios as part of a healthy, balanced diet could possibly lower the risk of developing type-2 diabetes.

The study quoted by the American Pistachio Growers, which was conducted on 54 adults, indicates that pistachios could possibly have glucose and insulin-lowering effects on consumers and “promote a healthier metabolic profile on people with prediabetes.”

That study further went on to state that incorporating pistachios in rice and pasta dishes, two sources of carbohydrate foods, could possibly “reduce relative blood sugar response of the carbohydrate meals with which they are eaten.”

Gestational Diabetes

Gestational diabetes mellitus, known commonly as GDM, affects pregnant women who are usually in their third trimester. GDM leads to high blood glucose levels that can negatively impact both the mother and the unborn child.

A study showed that GDM-diagnosed pregnant women who ate 42 grams of pistachios after an overnight fast saw a lower rise in their blood sugar levels when compared to eating 100 grams of whole wheat bread, which had the same number of calories (American Pistachio Growers). 

When paired with a healthy diet and an active lifestyle, consuming pistachios offer even more health benefits and perks. Some of them are:

  • Nutrient rich
  • May promote healthy gut bacteria
  • May promote blood vessel health (Healthline)
  • May lower blood pressure, cholesterol levels
  • May reduce colon cancer risk (Medical News Today)
  • May be beneficial for eye health
  • Delicious!


Pistachios are a fun, delicious and healthy snack option that can be consumed in a variety of ways.

They can be eaten as a snack, are a popular smoothie option, used in baking and dessert applications, are a salad garnish and even a pizza topping!

This green color nut, often referred to as the smiling nut in the Middle East and as the happy nut in China, is a great source of healthy fats, nutrients including Vitamin B 6, fiber, and is a complete source of protein.

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

We at Olam offer bulk pistachios and wholesale pistachios. Click here to purchase our high-quality pistachios, which are processed in our BRC-certified facility in Vietnam.