Carbs in Pistachios: Nutritional Profile and Health Benefits

The Nutritional Profile of Pistachios

Pistachios are a popular nut known for their vibrant green color and smooth, buttery taste. While pistachios make for a tasty snack, they are also packed with important nutrients and have been linked to various health benefits.

One thing that sets pistachios apart from other nuts is their carbohydrate content. Nuts are generally low in carbs, but pistachios contain a bit more carbohydrates than most other varieties.

This article provides a detailed overview of the carb content of pistachios. It looks at their full nutritional profile, carb makeup, and how their carb count compares to other nuts.

Macronutrients in Pistachios

The three main macronutrients found in foods are protein, fat, and carbohydrates. Looking at the amounts of these key nutrients can give insight into the calorie composition and health effects of different foods.

Here is an overview of the macronutrient breakdown of pistachios (1):

• Protein: 21% of calories
• Fat: 70% of calories
• Carbs: 9% of calories

As you can see, pistachios are high in fat and protein but low in carbs compared to other common foods. Their low carb and high fat content classifies them as a nut with moderate carb content.

Carb Count of Pistachios

Looking beyond percentages, a typical 1-ounce (28-gram) serving of pistachios contains around 8 grams of total carbs (1).

However, not all carbs are created equal when it comes to their effects on health.

Pistachios contain mostly fiber, with very little sugar or starch. An ounce of pistachios provides nearly 3 grams of fiber, accounting for a large portion of their total carb content.

Fiber moves through the body undigested, meaning it does not provide calories or spike blood sugar. Subtracting fiber from total carbs leaves you with a figure called net carbs.

The net carb count comes out to just under 5 grams in a 1-ounce serving of pistachios, which is very low compared to many other plant foods.

Carb Composition

To better understand the carb makeup of pistachios, its helpful to take a closer look at their full nutritional profile.

Below is the nutrient breakdown for a 1-ounce (28-gram) serving of raw, unsalted pistachios (1):

• Calories: 159
• Fat: 13 grams
• Protein: 6 grams
• Total carbs: 8 grams
  • Fiber: 3 grams
  • Sugar: 2 grams
  • Added sugar: 0 grams
  • Starch: 0 grams

As you can see, the majority of carbs in pistachios comes from fiber, followed by a small amount of natural sugar.

They are free of added sugar and contain no starch whatsoever.

Unique Carbs Called Galactans

Pistachios also contain a family of soluble fibers called galactans that are not found in most other nuts.

Galactans include fibers like galactooligosaccharides (GOS) that are linked to health benefits like improved gut bacteria and decreased cholesterol levels (2).

These unique, digestion-resistant fibers contribute to the carb makeup of pistachios.

Pistachios vs. Other Nuts

Most nuts are relatively low in digestible carbs and can be included in a low-carb diet. However, carb counts can vary quite a bit among different types of nuts.

Heres how the total and net carb count of pistachios compares to other popular nuts (3):

• Pistachios: 8 grams total carbs, 5 grams net carbs (per ounce)
• Almonds: 6 grams total carbs, 3 grams net carbs (per ounce)
• Cashews: 9 grams total carbs, 8 grams net carbs (per ounce)
• Pecans: 4 grams total carbs, 2 grams net carbs (per ounce)
• Walnuts: 4 grams total carbs, 2 grams net carbs (per ounce)
• Hazelnuts: 5 grams total carbs, 4 grams net carbs (per ounce)
• Macadamia nuts: 4 grams total carbs, 2 grams net carbs (per ounce)
• Pine nuts: 7 grams total carbs, 3 grams net carbs (per ounce)
• Brazil nuts: 3 grams total carbs, 2 grams net carbs (per ounce)

Pistachios contain a bit more carbs than most other nuts. However, this difference is fairly minimal.

Overall, nuts tend to be relatively comparable when it comes to carbohydrate content.

A Low-Carb, Healthy Snack

At the end of the day, pistachios and most other nuts can be included even as part of a low-carb diet.

Whats more, they also make an excellent high-protein, high-fiber snack. Theyre full of antioxidants and have been associated with health benefits like decreased inflammation, improved cholesterol levels and blood sugar control (4, 5).

Thanks to their stellar nutrient profile and impressive health effects reported in studies, pistachios can be a nutritious addition to any diet.

While they are slightly higher in carbs than most other nuts, they can definitely be enjoyed as part of a healthy, balanced diet even for those on a low-carb meal plan.

The Bottom Line

Pistachios contain more carbs than most other nuts, packing about 8 grams of total carbs and 5 grams of net carbs in each 1-ounce (28-gram) serving.

However, a large chunk of these carbs comes from fiber, especially a family of digestion-resistant fibers called galactans.

Whats more, studies show that the high levels of protein, healthy fats and antioxidants in pistachios could be linked to several impressive health benefits.

Overall, the slightly higher carb count doesnt take away from the incredibly nutrient-dense profile of pistachios.

Thanks to their health-promoting properties, quality nutrition and stellar nutrient profile, pistachios can be a healthy addition to any diet even as part of a low-carb meal plan.

References

1. US Department of Agriculture. FoodData Central. Published April 1, 2019.
2. Gourbeyre P, Denery S, Bodinier M. Probiotics, prebiotics, and synbiotics: impact on the gut immune system and allergic reactions. J Leukoc Biol. 2011;89(5):685-695.
3. US Department of Agriculture. FoodData Central. Published April 1, 2019.
4. Kasliwal RR, Bansal M, Mehrotra R, Yeptho KP, Trehan N. Effect of pistachio nut consumption on endothelial function and arterial stiffness. Nutrition. 2015;31(5):678-685.
5. Hernndez-Alonso P, Salas-Salvad J, Baldrich-Mora M, Juanola-Falgarona M, Bull M. Beneficial effect of pistachio consumption on glucose metabolism, insulin resistance, inflammation, and related metabolic risk markers: a randomized clinical trial. Diabetes Care. 2014;37(11):3098-3105.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.