Pistachio Nuts (Dry Roasted, With Salt) – Nutritional Information
Pistachio nuts, when dry roasted and lightly salted, provide a rich, savory snack thatβs packed with beneficial nutrients. These small yet mighty nuts are an excellent source of healthy fats, protein, and essential minerals. Whether youβre enjoying them on their own or adding them to dishes, pistachios offer both flavor and nutritional value.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 569 kcal |
| Protein | 21.05 g |
| Fat | 45.82 g |
| Saturated Fat | 5.645 g |
| Carbohydrates | 27.55 g |
| Fiber | 10.3 g |
| Sugar | 7.74 g |
| Calcium | 107 mg |
| Iron | 4.03 mg |
| Magnesium | 109 mg |
| Phosphorus | 469 mg |
| Potassium | 1007 mg |
| Sodium | 428 mg |
| Zinc | 2.34 mg |
| Copper | 1.293 mcg |
| Manganese | 1.243 mg |
| Selenium | 10 mcg |
| Vitamin C | 3.0 mg |
| Thiamin (Vitamin B1) | 0.695 mg |
| Riboflavin (Vitamin B2) | 0.234 mg |
| Niacin (Vitamin B3) | 1.373 mg |
| Vitamin B6 | 1.122 mg |
| Folate | 51 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 13 mcg |
| Vitamin E | 2.17 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Pistachio nuts are a common allergen and should be avoided by individuals with nut allergies. Additionally, since these pistachios are roasted with salt, those who are sensitive to sodium or on a low-sodium diet should consume them in moderation.
Dietary Preferences:
Pistachios are a nutrient-dense, plant-based food, making them suitable for various dietary preferences, including:
- Vegetarian and Vegan: Pistachios are a great source of plant-based protein and essential fatty acids.
- Gluten-Free: Pistachios are naturally gluten-free, making them an excellent choice for those with celiac disease or gluten intolerance.
- Low-Carb: With their higher fat content and lower carbohydrates, they can be a suitable option for those following a low-carb or ketogenic diet.
- Kosher and Halal: Pistachios can be enjoyed by individuals following kosher and halal dietary laws, depending on preparation.
Health Benefits:
Pistachio nuts are not just a flavorful snackβthey pack a serious nutritional punch. The high content of healthy fats (including monounsaturated and polyunsaturated fats) supports heart health, while the substantial protein content makes them an excellent choice for those looking to meet their protein requirements. They also contain a generous amount of dietary fiber, which aids digestion and helps maintain a feeling of fullness. Additionally, the high potassium levels support healthy blood pressure, and the antioxidant-rich profile, including vitamin E and selenium, helps combat oxidative stress in the body.
Culinary Uses:
Pistachios are incredibly versatile. You can enjoy them as a stand-alone snack, or incorporate them into various recipes. They pair beautifully with both sweet and savory dishes:
- Salads: Toss chopped pistachios into salads for added crunch and flavor.
- Desserts: Add crushed pistachios to cakes, cookies, or ice cream for a rich, nutty flavor.
- Cooking: Use them as a topping for roasted vegetables or add them to pilafs and couscous for a Middle Eastern-inspired dish.
Conclusion:
Pistachio nuts (dry roasted with salt) offer a delightful balance of taste and nutrition. They provide a wide range of essential nutrients, including healthy fats, protein, vitamins, and minerals, making them an excellent choice for a variety of dietary needs. Enjoy them as a snack or incorporate them into your meals to boost both flavor and nutrition. Keep in mind the potential allergen and sodium content, and always consider your personal dietary preferences when adding pistachios to your routine.
