Pistachios are a nutrient-packed nut that can be enjoyed as a healthy snack or as part of a delicious recipe. Pistachios are available both in the shell (in-shell) or with their shell already removed (shelled) in roasted, salted, flavored or raw form.

You may be wondering if the high fat content in pistachios makes them an unhealthy snack. On the contrary; the health-promoting fats in this green nut lower its glycemic index and boost its nutritional power.

Nutritional Profile

A 1-ounce serving of pistachios, which is about 49 kernels, has about 159 calories and:

• 5.72 grams of protein
• 7.7 grams of carbs
• 12.85 grams of fat
• 3 grams of fiber

Pistachios are cholesterol-free and a great source of vitamins and minerals, including:

• Manganese
• Phosphorous
• Copper
• Vitamin B6

They also pack quite a punch of potassium. In fact, a 2-ounce serving has more potassium than a large banana and as much fiber as a cup of cooked broccoli.

When to Avoid Pistachios

Although raw pistachios don't have much sodium (1 cup has about 1 milligram), that's not true for roasted pistachios, which are often salted. A cup of dry roasted pistachios with salt has 526 milligrams of sodium. Too much sodium can lead to things like high blood pressure, heart disease, and stroke.

If you have fructan intolerance -- a bad reaction to a type of carbohydrate -- pistachios might bother your belly. If so, you may have:

• Bloating
• Nausea
• Pain in your abdomen

How to Prepare and Eat Pistachios

Pistachios can sometimes be tricky to eat since they have a tough shell. If there's a crack in the shell, you can use the shell of another pistachio to pry it open. If there isn't a crack, you can place the nuts on a cutting board, cover them with a towel, and hit them just hard enough so the shells open.

Pistachios will stay fresh (shelled or in shell) for up to a year in a refrigerator or for up to 3 years in the freezer.

You can enjoy them raw or salted, on their own, and in things like:

• Salads
• Ice cream or gelato
• Baklava (a sweet pastry)
• Pesto
• Nut butter
• Biscotti
• Granola
• Turkish delight
• Yogurt

Disclaimer: Even though every effort is made to ensure the image depicts the product accurately in color, size, and appearance, lighting and photography performance among other factors cannot guarantee you will receive the product as pictured.

Due to the sensitive nature of nuts, it is possible that some may be damaged or broken during transportation. In addition, we cannot guarantee that each pack contains 100% whole/unbroken products, but we make every effort to ensure our packaging is as secure and strong as possible. The nuts or other products may also be damaged or broken during transit from our manufacturers, so it is sometimes impossible to guarantee 100% whole contents without some broken pieces.