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TIP OF THE DAY: Eat More Pistachio Nuts

Snack and garnish away: Pistachios may
have fewer calories than previously thought.
Photo by Paolo Zanin | SXC.


If you enjoy snacking on nuts, you may wish to focus on pistachio nuts. New research shows that they are a weight-wise snack.

A USDA study presented on Monday shows that pistachio nuts, already one of the lowest-calorie nuts, may contain fewer calories per serving than originally thought.

Why? The scientific research indicates that fat from nuts is poorly absorbed through the gastrointestinal tract. The study confirmed that the fat from pistachio nuts, specifically, is not completely digested or absorbed, resulting in a lower energy value. Energy value translates into calories. (The exact calorie savings has yet to be calculated.)

Fats make up the largest component of nuts. Here’s the nutritional breakdown for pistachios.

The study also confirmed the heart-health benefits of pistachios among individuals who included 1.5 to 3 ounces of pistachio nuts in their daily diets.


Dubbed the “skinny nut” by nutrition experts, about 30 pistachio kernels make a satisfying, 100-calorie snack. Another research finding: In-shell snackers eat 41% fewer calories than those who snack on shelled nuts. Not only does it slow down the eating process, but researchers also found that in-shell pistachios offer a visual cue to help reduce intake.

Pistachio nuts are also nutrient-dense and are an excellent source of copper and manganese vitamin B6 and a good source of dietary fiber, phosphorus, protein and thiamine.

  • Find more information on the healthy attributes of pistachios.
  • Find our favorite nut products in our Fruits & Nuts Section.

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