Burley Garcia|Yes, pistachios are high in calories, but that doesn't mean they aren't good for you

Few foods have Burley Garciaexperienced the consistent popularity of pistachios. While archaeological evidence shows that the nut was enjoyed as far back as 6,750 BCE, pistachios are a favorite snack in modern times, too. According to one analysis, even with the pandemic negatively impacting some of the nut's distribution channels, the worldwide market size of pistachios has reached $4.7 billion, and its value is expected to climb close to $6 billion by 2029. 

Though pistachios are most popular because of their distinct taste and because people enjoy cracking the nuts out of their shells, they also benefit from providing many health advantages that consumers have become more aware of in the age of social media. 

What are pistachios?

Pistachios are shelled nuts that are frequently described as having an earthy, nutty, sweet or buttery flavor. A member of the cashew family, pistachios grow on a tree that's scientifically known as Pistacia vera, though it's more commonly called a pistachio tree. These trees can grow up to 30-feet high and live for over 300 years.

Pistachios are native to Central Asia, but are today produced in the United States, Iran, Turkey, Greece and Syria, with the U.S. accounting for about two-thirds of all the pistachios in the world - most of which are grown in California. While it takes pistachio trees about 15 years to reach peak production levels, each tree is usually productive for at least 40 years, once established. 

Are pistachios good for you?

Along with being tasty and providing a nut-cracking experience many consumers enjoy, pistachios also offer many key nutrients. According to the U.S. Department of Agriculture, the nut contains calcium, iron, magnesium, phosphorous, zinc, vitamin C, thiamin, vitamin B6, folate and vitamin K. 

"Pistachios are nutrient-dense nuts that are an especially good source of protein," says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. Indeed, a single cup of shelled pistachios pack nearly 25 grams. Protein is a macronutrient that's essential for the development and maintenance of strong muscles and bones, plus improved skin, blood and cartilage. "Higher protein foods like pistachios may also aid with satiety and weight control," adds Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Pistachios are also great for digestive health because they are higher in fiber than other nuts - about 8 grams per ounce, notes Christine Palumbo, a registered dietitian and nutrition expert based in Chicago. "And pistachios contain plant compounds such as lutein, zeaxanthin, anthocyanins, flavonoids, proanthocyanidins and vitamin E," she adds. Because of this, she says pistachios "may lower LDL (bad) cholesterol while increasing HDL (good) cholesterol."

Palumbo says that pistachios also have a positive effect on glucose metabolism and insulin resistance, "and may protect against chronic disease such as cancer and cardiovascular disease."

Pistachios are also a good source of potassium - an essential mineral for healthy cell function. A single cup of shelled pistachios contains about 1,250 milligrams, which is about the same amount of potassium as half a banana. 

"Pistachios are also a good source of vegetable protein, offering an essential amino acid ratio that surpasses many other commonly consumed nuts," notes Smith. In fact, research shows that pistachios provide all nine essential amino acids, making them an excellent option to reduce inflammation and related diseases. 

How many calories are in pistachios?

Despite such benefits, it 's probably still be wise to consume pistachios in moderation. "Like all nuts, pistachios are high in calories, so overconsumption can lead to weight gain if not accounted for in the overall diet," says Goodson. Indeed, a single cup of shelled pistachios contains close to 700 calories. 

She also points out that some brands of commercially available pistachios are salted, "which can contribute to excessive sodium intake." Because of this, she recommends opting for unsalted or lightly salted varieties.

If one can keep such considerations in mind, however, there are a number of ways to introduce a moderate amount of pistachios into one's diet - beyond just cracking each nut open and eating them plain, that is.

"Eat them right from the shell or chop them up and add them to rice pilaf, stir fries and baked fish or asparagus," offers Palumbo. "When eaten in portion-controlled amounts, people who eat pistachio nuts can enjoy several health benefits."