Pistachios are a nutrient-dense, protein-rich snack you should add to your diet

Pistachios make a great salad topping or crunchy vegetable coating — but they're also packed with fiber and loaded with healthy fats.

• Pistachios are beneficial for your health because they contain fiber, protein, and healthy fats.
• One serving of pistachios has 159 calories, 6 grams of protein, and almost 30 mg of calcium.
• Make sure to opt for pistachios that don't have any added salt or flavors that are high in sodium.
• Visit Insider's Health Reference library for more advice.

Pistachios are one of the healthiest nuts you can eat, since they have a lower calorie and fat content than many nuts, while also providing a good amount of protein and fiber. The typical serving size of pistachios is one ounce (or about 49 unshelled nuts), which contains:

• 159 calories
• 5.73 grams of protein
• 3 grams of fiber
• 12.8 grams of fat

Due to their nutritional value, pistachios can help support your heart, gut, and immune system health. Here are six benefits of pistachios.

1. Rich in nutrients

Pistachios pack a nutritious punch, containing numerous vitamins and minerals, says Jinan Banna, PhD, registered dietitian and professor of nutrition at the University of Hawaii at Manoa.

In a one ounce serving of pistachios, you will consume:

• 29.8 milligrams of calcium
• 34.3 milligrams of magnesium
• 289 milligrams of potassium
• 1.11 milligrams of iron
• 139 milligrams of phosphorus
• 14.5 milligrams of folate
• 0.482 milligrams of vitamin B6

2. Good source of fiber 

With one ounce of pistachios containing three grams of fiber, pistachios help contribute to your daily fiber needs, says Banna. It's recommended that men under 50 consume 38 grams of fiber daily, and men over 50 consume 30 grams daily. Women under 50 should aim to consume 25 grams, and women over 50 should have 21 grams.

Fiber is great for gut health and healthy digestion, as it can help regulate your bowel movements, preventing both diarrhea and constipation.

Furthermore, Banna says fiber can help you stay fuller for longer, preventing overeating, which can be helpful if you're trying to lose weight. 

3. Good source of protein

A one-ounce serving of pistachios contains almost six grams of protein, making it a great source of this important macronutrient, says Antonette Hardie, MS, a registered dietician at The Ohio State University Wexner Medical Center. 

Protein is essential for bodily functions such as building and maintaining lean muscle mass, boosting the immune system, and helping digest food. Plus, alongside fiber, protein can help you stay fuller for longer, which can aid in weight loss, says Hardie.

4. Rich in antioxidants

Pistachios contain antioxidants that can boost your overall health and offer disease protection, says Banna. This is due to the phenolic compounds in pistachios, which are plant compounds such as anthocyanins, flavonoids, and phenolic acids. 

These antioxidants help combat oxidative stress caused by free radicals, which may help to prevent cardiovascular disease and cancer.  

5. High in healthy fats

Pistachios are a good source of unsaturated fats, which are known as "good" fats with anti-inflammatory effects, says Hardie. This type of fat is known to result in various health benefits such as:

• Improving heart health
• Reducing the risk of cardiovascular disease
• Reducing the risk of early death
• Reducing inflammation associated with chronic disease 

6. They're versatile and delicious

Healthy foods don't need to taste bland or appetizing, and pistachios can be a snack or meal addition that you will look forward to eating, says Hardie. The taste is overall mild — nutty with a hint of sweetness.

You can either eat them alone as a healthy snack, or add them into salads, desserts, or even a crunchy coating for meat or roasted vegetables, Hardie says. 

Risks of eating pistachios

As with any food, it's important to eat pistachios in moderation. Consuming too many pistachios might result in the following risks:

• Excess calorie intake: While pistachios are low in calories compared to many other nuts, they're still relatively calorie-dense. So eating too many of them can "possibly contribute to weight gain if you chronically eat too much," says Banna.
• Not ideal if you have kidney disease: Due to their phosphorus and potassium content, Banna says pistachios should be avoided if you have kidney disease since these minerals need to be limited when your kidneys don't work properly.
• Excess sodium intake: If you're eating salted pistachios, you run the risk of consuming excess sodium, which can lead to unwanted bloating and increased risk for high blood pressure, says Hardie. To prevent this, opt for unsalted or lightly salted nuts. 

Insider's takeaway

Pistachios are a great nutrient-rich addition to your diet, containing fiber, protein, vitamins and minerals, antioxidants, and healthy fats, all contributing to improving your overall health. However, you should be sure to consume them in moderation.