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Health Benefits

Nuts about Nuts: How Do Pistachios Compare?


Jan 08, 19
By Inesa Slevaite
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Health knowledge nutrition nuts Pistachios Snacking tips

There’s a reason we are nuts about nuts, but is one better than the other? Why do we choose Pistachios above all?

Nuts are known to be an “energy-dense” food, meaning, they are high in calories (mainly from heart-healthy fat) relative to their weight and serving size. That doesn’t mean they are a poor choice for those looking to maintain or improve their health! A standard serving of nuts is 28g (1 oz.).

♥What makes pistachios stand out?♥

Per 28g (1oz) Calories Fat Protein Fibre Nuts per Serving
Pistachios 160 12.9g 6g 2.9g 49
Almonds 167 14.8g 6.2g 3.3g 23
Walnuts 183 18.3g 4.3g 1.9g 14
Pecans 199 20.8g 2.7g 2.6g 15
Hazelnuts 181 17.5g 4.2g 2.6g 12
Macadamia 201 21.3g 2.2g 2.2g 12
Cashews 161 13.0g 4.3g 0.8g 18

Because of the energy-dense nature of nuts, pistachios come out on top due to their perfect blend of QUALITY AND QUANTITY.

♥Protein & Fibre: Not only are Pistachios the lowest in calories per serving, they also receive top marks for being a good source of filling protein and fibre. With 6g protein per serving, they are a comparable source to an egg!

♥What About Fat: Pistachios have the lowest fat content of nuts, and most of which is monounsaturated and polyunsaturated fats, which are beneficial to your heart health.

♥Vitamins & Minerals: With the highest potassium (important in electrolyte balance) and Vitamin B6 compared to other nuts, they are also a source of copper, vitamin K and manganese. Pistachios also have the second highest polyphenol and flavonoid(antioxidants) content of nuts.

♥Serving size: We love that we can nibble on 49 pistachio kernels per serving, which can help make snack-time longer, giving your brain to register that you are full! Not only that, but eating Shelled Pistachios slows down the process of eating, which can also help us to consume less than a mindless snacking habit of shovelling crisps into your mouth.

While all nuts are delicious and have their own benefits, we love snacking on and using pistachios (almost) daily!

Note that this article is not intended to replace medical or nutrition advice from your medical doctor or dietitian. Please discuss changes in your diet with a registered professional.

Share your love of Borna by using our hashtag #nutsaboutborna. Micah Siva – Content Creator for Borna Foods


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