Chemical composition of pistachios, calorie content, BJU ratio

The calorie content of pistachios is 560 kcal per 100 g of product. But, despite such a high energy value, the nut is included in various weight loss diets. This is because it contains a lot of fatty acids, which effectively break down fats. In addition, the rich composition of the nut allows you to saturate the body with useful substances even with the most strict diet. Unlike cakes, muffins, French fries and pork steaks, pistachios are not stored as fat around the waist and other problem areas.

Nutritional and energy value

Nutrient content of 100 grams of pistachios:

The nutritional value of a 100 g serving of the product is 2330 kJ, calorie content is 557 kcal.

One serving of pistachios can saturate the body with a third of the daily calories.

Calorie table depending on type

There are about 20 species in the pistachio genus.

Each variety has its own distinctive characteristics. It may consist of increased resistance to pests or climatic conditions, altered taste characteristics or the amount of harvest. The nut fruits themselves, depending on the variety, differ in the percentage of protein, fat and sugar, and calorie content.

It is better to eat pistachios raw. This doesn't mean that roasted nuts are bad. However, preference should be given to the nut fruit that has not undergone heat treatment. Pistachios are a great addition to many dishes. The nutritional value varies slightly between roasted, salted or raw pistachios, as does the caloric content.

Compound

The product is famous for its high content of B vitamins, especially B6. According to this indicator, pistachios can even compete with beef liver. The chemical elements present in the product include:

• copper;
• manganese;
• potassium;
• phosphorus;
• zinc;
• magnesium;
• vanadium;
• silicon;
• cobalt;
• zirconium;
• tin;
• selenium;
• calcium;
• sodium;
• iodine;
• boron;
• strontium;
• molybdenum;
• nickel;
• titanium;
• sulfur;
• chlorine.

Pistachios are the only nut that contains carotenoids such as zeaxanthin and lutein. These substances strengthen bone tissue and help preserve vision. The product is the absolute leader among nuts in terms of fiber content, which helps cleanse the body of toxins.

Features of choosing and storing nuts

Pistachios can harm an athlete’s body if the nuts are chosen incorrectly.

Preference should be given to:

• nuts with opened shells - they are fully ripe and have the properties listed earlier;
• pistachios with a green kernel - the richer the color of the nuts, the more pleasant the taste;
• no signs of mold, moisture or other storage problems;
• without salt: this sign can not only be seen in transparent packaging - it must be checked by the composition of the product on the label.

Pistachios are very sensitive to temperature, humidity, and sunlight. They need to be protected from sunlight. Glass containers with a tight lid are ideal for storing nuts. Temperature conditions most significantly change the shelf life of nuts:

• at room temperature, nuts retain a pleasant taste for about 3-4* weeks;
• in the refrigerator this period increases to 3-6* months;
• When pistachios are kept in the freezer, they retain their properties for up to 6-12* months.

*The wide variation in shelf life is caused by the different initial state of the nuts.

Note! Salted pistachios store best at room temperature, but spoil faster in the refrigerator or freezer. Pistachios in the shell go rancid more slowly. Their core remains intact. Access of oxygen to its fatty acids is limited.

Beneficial features

The most important properties of the product for human health include the following:

• reducing the risk of developing cardiovascular diseases;
• removing excess cholesterol from the body, increasing the elasticity of blood vessels;
• activation of blood flow;
• improvement of intestinal motility;
• positive effect on the functioning of the nervous and respiratory systems;
• slow heartbeat with tachycardia;
• counteracting chronic fatigue.

For men

The significant zinc content in the product allows you to maintain testosterone levels in the body at the proper level. A deficiency of this substance leads to serious potency disorders.

Arginine in the composition helps to dilate blood vessels, as a result of which sexual desire increases and sexual intercourse prolongs. Folic acid is involved in the formation of sperm, increasing their quantity and quality.

To double your sexual function in a month, it is recommended to eat 100 g of pistachios daily.

Regular consumption of nuts helps maintain optimal cholesterol levels in the body. Thanks to this, blood vessels remain healthy longer. Monosaturated fats found in pistachios reduce the risk of heart attack.

For women

The product has antioxidant properties due to the content of tocopherol and other natural antioxidants in the composition. Pistachios have a rejuvenating and softening effect on the skin.

Regular consumption of pistachios promotes cell growth, development and renewal. As a result, the body rejuvenates and the aging process slows down significantly. This effect is achieved due to the action of phenolic compounds present in significant quantities in the product.

Pistachio-based oil is able to penetrate deep into the skin and remain there for a long time, retaining moisture. Thus, the product allows you to get rid of dryness, hair and flaking on the skin.

During pregnancy

Pistachios contain a significant amount of protein and calcium, which are responsible for the formation of the baby’s skeleton and strengthening bone tissue. Regular use of the product will allow the expectant mother to free the liver from toxins and wastes and remove sand from the kidneys.

Trace elements of pistachios, together with unsaturated fatty acids, participate in the formation of the central nervous system in the fetus and strengthen the heart muscle in the pregnant woman. Amino acids help cleanse the blood, making it easier for a woman to cope with physical activity.

The fruits of the pistachio tree should be introduced into the menu gradually, starting with minimal dosages and observing the body’s reaction, in order to avoid an allergic reaction. The product should be consumed only in its natural form, without salt, because... salty foods provoke swelling.

Immediately after childbirth, pistachios are completely excluded from the diet of a nursing mother. You can return them to the menu once your baby reaches seven months of age. But they do this with caution, giving the woman no more than one nut per day and observing the child’s reaction to the product.

For children

The benefits of the product for children are as follows:

• strengthening the immune system;
• counteracting dysbacteriosis;
• removal of helminths and other parasites from the body;
• normalization of the child’s psychological state;
• strengthening memory, improving the absorption of information.

Pistachios should be introduced into a child’s diet from the age of three. If the baby has a tendency to have food allergies, it is recommended to wait until he is 6-7 years old.

Pistachios are a powerful allergen that can provoke a number of negative reactions in children, including anaphylactic shock.

Calorie content and nutritional value of the product

We will tell you in detail about the calorie content of pistachios per 100 grams and one piece - this will allow you to regulate the amount of food consumed per day. Don’t panic, the numbers will be large - but a little later we’ll talk about the chemical composition of nuts, and you will understand that you shouldn’t be afraid of gaining weight, of course, if you don’t eat 100+ grams every day!

First, let's discuss the numbers per 100 grams:

• Calorie content of salted pistachios – 569 Kcal;
• Calorie content per serving of raw nuts – 560 Kcal;
• Fried fruits have the same calorie content - 572 Kcal.

What's in one thing?

• An unshelled nut weighs one and a half grams and contains 3.7 kcal;
• The peeled fruit weighs about a gram and contains 5.6 kcal.

Now you understand how many calories are in salted pistachios - so as not to worry about excess weight, let’s discuss the composition of the product:

• Calcium. Improves blood clotting, strengthens bone strength;
• Chlorine. Needed to relieve swelling, supports normal liver function;
• Potassium. Helps regulate fluid balance, normalizes intestinal motility;
• Sulfur. Improves blood clotting, normalizes blood sugar levels;
• Sodium. Dilates blood vessels, promotes the production of gastric juice;
• Magnesium. Helps coordinate heart rate, lowers blood pressure and strengthens tooth enamel;
• Phosphorus. Provides support for acid-base balance, strengthens teeth and bones;
• Aluminum. Supports the functioning of the thyroid gland and forms skin tissue;
• Zinc. Improves reproductive function and relieves stress;
• Manganese. Promotes bone tissue growth, stabilizes digestive processes;
• Iron. Supports the functioning of the immune system and increases hemoglobin levels.

We also recommend: Walnuts: calorie content, BJU

These are the microelements, macroelements and minerals it contains. What vitamins are contained in pistachios? A whole list!

• B1 stimulates the development of brain activity;
• B2 improves eye function, reduces the risk of developing cataracts;
• B3 gives an influx of strength, helps fight skin diseases;
• B5 promotes the burning of excess fat;
• B6 helps maintain normal sugar levels;
• B7 improves the health of skin, nails and hair;
• B9 strengthens the immune system and digestive system;
• E regenerates skin cells and lowers blood pressure.

Important! Of course, salted pistachios are not as healthy as raw/roasted ones, since salt is quite harmful. And they have higher calorie content. Consider this factor before adjusting your daily serving size.

And now an equally important point - BJU of pistachios per 100 grams (raw/fried and salted):

• Proteins – 20.2/21.1 g;
• Fats – 45.3/45.8 g;
• Carbohydrates – 16.6/17.3 g;
• Dietary fiber – 10.6/10.3 g.

The calorie content and nutritional value of pistachios are quite balanced, and most of the fats are of an unsaturated nature, which prevents the conversion of calories into extra pounds. We’ll talk about the dietary component of the product a little later, but for now, here are the rules for introducing the product into the diet of an adult or child.

Eating pistachios for weight loss

The main beneficial property of pistachios for weight loss is the presence of complex carbohydrates in them, which help replenish energy during a strict diet. These components are broken down very slowly in the body, which allows you to maintain a feeling of fullness throughout the day.

The optimal daily intake of the product is considered to be 10-15 pistachios. This amount allows the body to receive the necessary level of elements and vitamins without exceeding the daily allowable dose of calories.

School-age children are not recommended to eat more than 5-6 nuts per day.

Dietary recipes with pistachios

Anyone who wants to lose weight should pay attention to specially designed diets based on pistachios. This nutritious nut with high nutritional value is recommended to replace harmful high-calorie foods that lead to obesity. These include French fries, fatty pork and sausage, pasta, confectionery, and sweets.

The benefit of pistachios for weight loss also lies in their ability to break down fats and convert them into energy. Unlike the harmful high-calorie foods listed above, the fats contained in pistachios are not deposited in the sides, stomach and other problem areas.

Important: A handful of nuts eaten in the evening will ensure a feeling of fullness for a long time, which is very important for lovers of evening and night snacks.

Diet soup with pistachios

To prepare the soup you will need:

• 500 ml vegetable broth;
• ½ cup pistachios;
• 300 g cauliflower;
• 100 g green beans;
• 2 pcs. medium sized carrots;
• 2 apples;
• 1 PC. onions;
• 2 cloves of garlic;
• 1 small piece of ginger root;
• ½ cup lentils;
• 1 pinch each of paprika, ground allspice and ground cinnamon;
• 2 tbsp. spoons of vegetable oil.

First you need to fry the pistachios and boil them until soft for 20-30 minutes. Then the beans and cauliflower are boiled.

Afterwards, you will need to grate the ginger, garlic and carrots, and fry everything in vegetable oil in a saucepan with a thick bottom. Next, chopped cabbage, onions, apples, and beans are added to the frying. Mix everything thoroughly, add salt to taste and add spices.

The contents of the pan should be simmered for 2-3 minutes, and then add vegetable broth, pistachios and lentils softened to a puree. Cover the dish with a lid and simmer until done.

Carrot cake without baking or dough

This dish is prepared without baking, which allows you to preserve all the vitamins and nutrients. To prepare it you will need the following products:

• 120 ml water;
• 70 g raisins;
• 210 g pistachios;
• 90 g honey;
• a pinch of cinnamon, vanilla and ground ginger;
• 200 g carrots;
• 300g elderberry syrup.

The nuts are steamed in water overnight and then ground in a blender in the morning. Elderberry syrup and vanilla are added to the resulting mass. After beating in a blender, the listed products produce a thick white cream.

Next, you will need to grind raw carrots in a blender and add honey, cinnamon, and ginger to the resulting mass.

Then the carrot mass is placed in layers in a mold alternately with cream. Place the mold in the refrigerator for 2-3 hours. After cooling, the delicious and healthy pistachio-carrot pie is ready to eat.

Mint-pistachio sauce

This sauce can be used to season not only meat and fish dishes, but also salads. It is prepared from the following ingredients:

• fresh mint - 1 bunch;
• pistachios - 100 g;
• garlic - 2-3 cloves;
• lime or lemon - 1 pc.;
• olive oil - 100 ml.

First you need to squeeze the juice out of the lemon. Afterwards, the listed products are crushed using a blender, salted and pepper to taste. The mint and pistachio sauce is ready. Bon appetit! Share in the comments what dishes you prepare from pistachios.

Contraindications

Harm from eating pistachios is most often caused by exceeding the daily dosage of the product. This can cause dizziness and nausea, difficulty breathing and rapid heartbeat, and in the long term, cause excess weight. The product is also harmful to patients suffering from high blood pressure and kidney disease.

If you have problems with your teeth, it is recommended to open pistachios only with your hands and a hammer. In a similar way, the shell is broken in the presence of dentures.

Glycemic index of pistachio

Despite their high calorie content, pistachios have a low glycemic index, which means they do not increase insulin concentrations in the blood and prevent excess calories from being converted into fat.

Scientific research has shown that if you replace the 500 calories you get from saturated fats with a high glycemic index with the 500 calories you get from pistachios, you can maintain a healthy weight.

Interesting fact!

In ancient Persia, pistachios symbolized wealth and served as a bargaining chip.

Application in dietetics

Although pistachios are high in calories, they are often indicated for inclusion in the diet for people who want to lose weight, as a snack between meals. This is explained by:

• These healthy nuts can replace unhealthy chips, sweets and buns;
• they suppress appetite, thereby suppressing the feeling of hunger;
• taken shortly before meals, they help reduce portion size;
• pistachios improve fat metabolism.

The American nutritionist J. Painter discovered the so-called “pistachio principle”. This principle lies in the fact that if you leave the shells of the pistachios he ate in front of a person who is losing weight for the whole day, then subconsciously his brain thinks that the body is already full. The doctor has proven that thanks to this principle, the number of calories consumed per day is reduced by 18%.

What are the benefits of pistachios for women, men and children (salted and in shell)

Pistachios, the benefits and harms of which have been well studied, are not only a tasty and nutritious product. Green nuts are used in cosmetology, folk medicine, pharmaceutical industry and dietetics. They are extremely useful for both the male and female body.

Benefit

Due to the high yield, pistachios are collected from trees by machines and dried naturally, in the open air. Thanks to this, it is possible to obtain an environmentally friendly product, without all kinds of impurities. An exception is salted pistachios, since they are soaked in a special solution before drying.