PISTACHIOS
Pistachios are the seeds of the pistachio tree. They are classified as nuts, but botanically pistachios are seeds.
Two major exporters of pistachios are Iran and USA. The kernels can have different colours, ranging from yellow to shades of green. Pistachios contain fiber, minerals, and unsaturated fat that can help keep blood sugar, blood pressure and cholesterol in check.
Pistachio nuts, raw
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
Energy |
2,351 kJ (562 kcal) |
Carbohydrates |
27.51 g |
Sugars |
7.66 g |
Dietary fiber |
10.3 g |
Fat |
45.39 g |
Saturated |
5.556 g |
Monounsaturated |
23.820 g |
Polyunsaturated |
13.744 g |
Protein |
20.27 g |
Vitamins |
Quantity %DV† |
Vitamin A equiv. lutein zeaxanthin |
1205 μg |
Thiamine (B1) |
76% 0.87 mg |
Riboflavin (B2) |
13% 0.160 mg |
Niacin (B3) |
9% 1.300 mg |
Pantothenic acid (B5) |
10% 0.52 mg |
Vitamin B6 |
131% 1.700 mg |
Folate (B9) |
13% 51 μg |
Vitamin C |
7% 5.6 mg |
Vitamin D |
0% 0 μg |
Vitamin E |
15% 2.3 mg |
Vitamin K |
13% 13.2 μg |
Minerals |
Quantity %DV† |
Calcium |
11% 105 mg |
Iron |
30% 3.92 mg |
Magnesium |
34% 121 mg |
Manganese |
57% 1.2 mg |
Phosphorus |
70% 490 mg |
Potassium |
22% 1025 mgg |
Zinc |
23% 2.2 mg |
Other constituents |
Quantity |
Water |
|
