Pistachio

 

Pistachios are full of feel-good vitamins to boost your mood. They’re a source of thiamine (vitamin B1) and niacin (vitamin B3), but also rich in vitamin B6 and biotin (vitamin B7), so you’ll feel good with a handful of pistachios.

What nutrients in pistachios boost mood?
  •  Dietary Fibre
  •  Vitamin B6
  •  Biotin Vitamin B7
  •  Thiamin Vitamin B1
  •  Niacin Vitamin B3
  •  Vitamin E
  •  Copper
  •  Iron
  •  Potassium
  •  Antioxidants

 

*When eaten as part of a healthy varied diet.

How To Store And Prepare

Store
  •  Container

Top Tip: Store in an airtight container to keep pistachios fresh.

Prep
  •  Toss
  •  Roast
  •  Boil
  •  Bake

Top Tip: Roasted pistachios make for a simple but enjoyable snack.

When Are They In Season?

Pistachios are available all year-round.

 

How Much Should You Eat?

Aim for a healthy handful (30g) of pistachios per day.

Did you know?

They’re known as the “smiling nut” in Iran, and the “happy nut” in China – when the shell splits, it smiles.

Nutrition Information Panel

Serving size: 30g (30 pistachio kernels raw)

  Av QTY Per serve %DI* Av QTY per 100g
Moisture 1.2g   4g
Energy 763kJ 9% 2540kJ
Protein 5.9g 12% 19.7g
Total fat 15.2g 22% 50.6g
Saturated fat 1.7g 7% 5.8g
Monounsaturated
fat
8g   26.7g
Polyunsaturated
fat
4.8g   16.1g
Total
Carbohydrates
4.7g 2% 15.8g
Sugars 1.8g 2% 15.8g
Dietary fibre 2.7g 9% 9g
Sodium 2mg <1% 7mg
Potassium 285mg   950mg
Thiamin 0.2mg 16% 0.6mg
Niacin eq 1.7mg 17% 5.7mg
Vitamin B6 0.5mg 28% 1.5mg
Biotin 9ug 30% 30ug
Vitamin E 1.2mg 12% 4.1mg
Copper 0.4mg 14% 1.4mg
Iron 1.2mg 10% 3.9mg
Total
polyphenols^
497mg
GAE
  1660mg
GAE
Resveratrol** 35ug   115ug
Lutein
zeaxanthin^
871ug   2903ug
Anthocyanin^^ 2.3mg   7.5mg
Beta-carotene 39ug   130ug

Source: Aust Food Comp Data or ^ USDA
*based on an average adult diet of 8700 kJ
“<” means less than
GAE means Gallic Acid Equivalents

How Much Should You Eat?

Aim for a healthy handful (30g) of pistachios per day.

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