Nutritional value and calorie content of pistachios: BZHU salted, fried and regular nuts

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.

Composition, BZHU, calorie content

Since pistachios are often consumed fried and salted, you need to take into account that their calorie content differs from the raw product.

• A 100 g of salted 569 kcal ;
• 100 g of roasted pistachios without salt contains about 572 kilocalories ;
• One shelled raw unsalted nut weighs about 1 gram and contains 5.6 kcal .

The mass of the unshelled nut is approximately 1.5 g and contains 3.7 kcal (or 370 kcal per 100 g).

BZHU 100 g raw kernels:

• proteins - 20.16 g;
• carbohydrates - 27.17 g;
• fiber - 10.6 g;
• sugar - 7.66 g;
• water - 4.37 g;
• saturated fatty acids - 5.907 g;
• polyunsaturated fatty acids - 14.38 g;
• monounsaturated fatty acids - 23.257 g.

About 90% of the fats contained in the product are healthy poly- and monounsaturated fats.

Useful information: Increased insulin levels, the development of obesity and heart pathologies occur due to the consumption of saturated fats. And thanks to unsaturated fats, you can reduce the risk of developing type 2 diabetes, heart and vascular diseases.

The table shows the vitamin and mineral composition of raw pistachios:

Useful properties of pistachios

The vitamins and microelements present in pistachios have a lot of beneficial properties and are involved in processes responsible for the proper functioning of the body. Unsaturated fatty acids, which must be consumed with various foods, are no less beneficial, since the body is not able to produce them on its own.

Lutein and zeaxanthin, which nuts are rich in, have a positive effect on the function of the visual organs and prevent damage to the retina. Amino acids increase the elasticity of blood vessels and improve blood circulation. Thanks to this, blood flow to organs, including the brain, increases, which helps improve their functioning. The amino acid arginine dilates blood vessels and normalizes sexual function in the stronger sex.

• Vitamin B1 - participates in the metabolism of important acids and provides the body with energy. A deficiency of this vitamin causes disruptions in the functioning of the heart, central nervous system, stomach and intestines;
• vitamin B3 - promotes the production of hormones, including cortisone, insulin, sex hormones, normalizes cholesterol and carbohydrate metabolism. Vitamin B3 is required by the body for complete absorption of nutrients, production of enzymes, and release of energy;
• vitamin B6 - stimulates metabolism, improves the functioning of the heart, brain, central nervous system, strengthens protective functions. Vitamin B6, which pistachios are rich in, also ensures external beauty (health of hair, nail plates, skin);
• Folic acid is an important element for fetal formation in pregnant women. Necessary for cell growth and division, production of RNA and DNA, red blood cells, white blood cells, and neurotransmitters. Lack of vitamin provokes disruption of the production of protein and nucleic acids;
• potassium - regulates water, electrolytic and acid balance, normalizes blood pressure, participates in processes responsible for the conduction of nerve signals;
• iron - found in proteins and enzymes that perform a variety of functions. Iron is necessary for transporting oxygen and electrons and carrying out redox reactions. With a deficiency of this mineral, hypochromic anemia, myocardiopathy, atrophic gastritis, chronic weakness develops, and skeletal muscle tone decreases;
• phosphorus - participates in energy and amino acid metabolism, required for healthy teeth and bones. With its deficiency, rickets, anemia, and anorexia develop;
• magnesium - this microelement is necessary for energy metabolism, the production of nucleic acids and proteins. It stabilizes cell membranes and maintains homeostasis of potassium, calcium and sodium. Its deficiency in the body can cause heart disease, hypertension, hypomagnesemia;
• zinc - is involved in the production and breakdown of carbohydrates, fats, proteins, and nucleic acids. A lack of zinc can cause anemia, malfunctions of the reproductive system, abnormal fetal development, cirrhosis of the liver, as well as secondary immunodeficiency.

Useful information: Pistachios are rich in melatonin, which is responsible for sound and quality sleep. To provide the body with the required daily dose of this substance, it is enough to eat 4-5 of them per day.

Harmful properties

There are a number of cases in which pistachios can harm the body. So, they should not be consumed by people allergic to this nut. Another contraindication due to the high protein content is the presence of severe kidney disease. Abuse of pistachios, seasoned with salt and other spices, leads to severe edema in patients with kidney pathologies.

Also, you should not eat kernels during diarrhea, as they have a laxative effect. If you eat this high-calorie nut in large quantities every day, you can very quickly gain extra pounds.

However, proper consumption of pistachios can help you lose weight. That is why they are included in the diet of many weight loss diets.

Daily consumption rate

The calorie content of pistachios in the shell was calculated - even if it is high, you can eat the nuts. You know how tasty and healthy they are: the composition is incredibly rich in vitamins, minerals and other elements necessary for the body to function properly.

We also recommend: Beneficial properties of cashews for women

But everything is good in moderation. If you don’t want to harm yourself, you need to follow certain rules, especially since it’s not difficult at all. We will tell you how many nuts a day you can eat without fear of encountering negative consequences - and it’s not even about the calorie content.

• For adults, 30-40 nuts daily are enough, the norm can be increased to fifty pieces. But only if you do not suffer from allergies, obesity and other contraindications;
• For older people, 20 nuts a day is enough - this is the optimal amount. You can eat the same amount during a diet, but we’ll talk about the benefits of fruits for losing weight a little later;
• Children can be given nuts only after reaching the age of five or six, after first making sure that there is no allergic reaction. You need to introduce one or two pieces per day into your diet, gradually the amount can be increased to ten.

What happens if there is more than the specified norm?

Let's remind you of the consequences of abusing pistachios - if you eat more than the specified norm, you will encounter the following unpleasant things:

• Nausea and vomiting;
• Headache and dizziness;
• Stomach cramps and abdominal pain.

Pistachios have certain contraindications - no standards are needed to understand that nuts should not be consumed in this case at all. Avoid fruits if you suffer from:

• Obesity;
• Kidney pathologies;
• Swelling;
• Hypertension;
• Problems in the gastrointestinal tract;
• And also during pregnancy and lactation.

We told you how many calories are in 100 grams of pistachios - even if the caloric content figure is impressive, there is no need to be scared. Below we will discuss why nuts can and should be eaten on a diet, how to do it correctly and what awaits you!

Also recommended: How many macadamia nuts can you eat per day?

Watch the video about delicious nuts!

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.

Benefits of pistachio oil

Benefits of pistachio oil
Oil based on this component is also a useful product. It promotes wound healing, relieves inflammation, restores skin elasticity and smoothes expression lines.

The oil also has a whitening effect, which helps fight age spots and freckles.