Pistachios
PISTACHIOS
Pistachios are a very high-calorie food. The seeds (nuts) of the true pistachio (pistachio tree) are characterized by a relatively high content of certain vitamins, minerals, proteins, as well as unsaturated fatty acids (especially oleic and linoleic acids) and phytosterols.
Thus, pistachios are rich in gamma-tocopherol (150.7% of the daily norm per 100 g), vitamin B6 (pyridoxine) (85.0%), vitamin B1 (thiamine) (51.2%), the carotenoid lutein and its isomer zeaxanthin (23.4%), biotin (20.0%), choline (18.0%), alpha-tocopherol (15.3%), folic acid (12.8%), and pantothenic acid (10.4%).
The mineral composition is based on: vanadium (425.0%), boron (285.7%), silicon (166.7%), manganese (125.0%), copper (90.0%), phosphorus (61.3%), cobalt (50.0%), zirconium (50.0%), selenium (43.8%), potassium (41.0%), molybdenum (35.7%), magnesium (30.3%), nickel (26.7%), iron (26.1%), strontium (25.0%), zinc (20.8%), rubidium (20.2%), chromium (13.8%), sulfur (10.0%), calcium (9.5%).
Pistachios contain proteins (25.3%), which include essential and non-essential amino acids (35.5% and 21.7% of the daily requirement per 100 g, respectively). Pistachios are especially rich in the essential amino acids valine (50.0%) and isoleucine (44.8%) and the non-essential amino acid arginine (33.0%).
Pistachios are also distinguished by their content of unsaturated fatty acids (91.2%): monounsaturated omega-9 fatty acid – oleic acid: contains 22.688-23.170 g per 100 g – and polyunsaturated omega-6 fatty acids (133.5%, namely linoleic acid). It is known that oleic acid helps dissolve cholesterol plaques in blood vessels and thus prevents the development of atherosclerosis. Therefore, pistachios are a good means of preventing atherosclerosis.
Pistachios are particularly notable for their phytosterol content (389.1% of the daily norm per 100 g), the main part of which is beta-sitosterol (495.0%), which allows pistachios to be classified as female products (for more information, see Avocado).
Pistachios contain fiber (41.2%), starch (up to 1.7 g per 100 g), a small amount of maltose (up to 0.2 g), and quite a lot of sucrose (up to 7.0 g).
The total purine base content is quite high, accounting for 26.7% of the daily norm per 100 g, which should be taken into account in cases of gout.
The oxalic acid content per 100 g is 49 mg, which is 12.3% of the maximum permissible daily dose (for more information, see Rhubarb).
It is also important to note that pistachios can accumulate the toxic trace element strontium (25% of the acceptable daily intake per 100 g).
Calories per 100 g: 562 kcal
Water per 100 g: 3.91 g
Ash per 100 g: 2.91 g
Water per 100 g: 3.91 g
Ash per 100 g: 2.91 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually* | ||
| Vitamin B1 (thiamine) | 0.87 mg | 51.2 |  |
| Vitamin B2 (riboflavin) | 0.16 | 8.0 |  |
| Vitamin B5 (pantothenic acid) | 0.52 | 10.4 | |
| Vitamin B6 (pyridoxine) | 1.70 | 85.0 |  |
| Vitamin B9 (folic acid) | 51.0 | 12.8 | |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0.0 |  |
| Vitamin C (ascorbic acid) | 5.6 mg | 8.0 | |
| Vitamin E (alpha-tocopherol) | 2.3 | 15.3 |  |
| Beta-tocopherol | 0.0 mg | 0.0 | |
| Gamma-tocopherol | 22.6 mg | 150.7 |  |
| Delta-tocopherol | 0.8 | 5.3 |  |
| Vitamin D (ergocalciferol) | 0.0 mcg | 0.0 | |
| Vitamin PP (nicotinic acid) | 1.3 mg | 6.5 | |
| Vitamin K (phylloquinone) | 3.0 | 2.5 | |
| Biotin | 10.0 | 20.0 | |
| Beta-carotene | 249.0 | 5.0 | |
| Alpha-carotene | 0.0 | 0.0 | |
| Lutein + zeaxanthin | 1405.0 mcg | 23.4 | |
| Beta-cryptoxanthin | 0.0 | 0.0 | |
| Lycopene | 0.0 | 0.0 | |
| Choline | 90.0 mg | 18.0 | |
| Methylmethionine sulfonium (vitamin U) | 0.0 mg | 0.0 | |
| Betaine trimethylglycine | 0.7 | 0.1 | |
* Full cup – 100% of the daily allowance; empty cup – 0-1% of the daily allowance.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 1025.0 mg | 41.0 |  |
| Calcium | 105.0 mg | 9.5 | |
| Silicon | 50.0 mg | 166.7 |  |
| Magnesium | 121.0 mg | 30.3 |  |
| Sodium | 1.0 mg | 0.08 | |
| Sulfur | 100.0 mg | 10.0 | |
| Phosphorus | 490.0 mg | 61.3 |  |
| Chlorine | 30.0 mg | 1.3 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 1500.0 mcg | 4.0 | |
| Boron | 200.0 mcg | 285.7 | |
| Vanadium | 170.0 | 425.0 | |
| Iron | 3.92 mg | 26.1 | |
| Iodine | 10.0 mcg | 6.7 | |
| Cobalt | 5.0 | 50.0 | |
| Lithium | 4.4 | 4.4 | |
| Manganese | 1200.0-3800.0 mcg | 125.0 | |
| Copper | 500.0-1300.0 mcg | 90.0 | |
| Molybdenum | 25.0 | 35.7 | |
| Arsenic | 0.2 | 1.7 | |
| Nickel | 40.0 | 26.7 | |
| Tin | 35.0 | 1.8 | |
| Rubidium | 20.2 | 20.2 | |
| Lead | 0.45 | 4.5 | |
| Selenium | 7.0-50.0 μg | 43.8 | |
| Strontium | 200.0 μg | 25.0 | |
| Thallium | 0.1 μg | 5.0 | |
| Titanium | 45.0 | 5.3 | |
| Fluorine | 3.4 | 0.1 | |
| Chromium | 6.9 μg | 13.8 | |
| Zinc | 2200.0-2800.0 mcg | 20.8 | |
| Zirconium | 25.0 | 50.0 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in numbers | Visually | ||
| Total protein content | 20.27 g | 25.3 | |
| Essential amino acid content | 7.637-7.832 g | 35.5 | |
| Content of replaceable amino acids | 12.258-12.399 g | 21.7 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Valine | 1,200-1,239 g | 50.8 | |
| Histidine | 0.510 g | 24.3 | |
| Isoleucine | 0.890-0.900 g | 44.8 | |
| Leucine | 1.554-1.600 g | 34.3 | |
| Lysine | 1.151-1.200 g | 28.7 | |
| Methionine | 0.340 g | 18.9 | |
| Threonine | 0.660-0.673 g | 27.8 | |
| Tryptophan | 0.270 g | 27.0 | |
| Phenylalanine | 1.062-1.100 g | 36.0 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 0.921-0.930 g | 14.0 | |
| Arginine | 2.000-2.028 g | 33.0 | |
| Aspartic acid | 1.800-1.817 g | 14.8 | |
| Glycine | 0.953-0.970 g | 27.5 | |
| Glutamic acid | 3.800-3.819 g | 28.0 | |
| Proline | 0.812-0.820 g | 18.1 | |
| Serine | 1.200-1.225 g | 14.6 | |
| Tyrosine | 0.415-0.430 g | 14.1 | |
| Cystine | 0.357-0.360 g | 19.9 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total fat content | 44.40-45.39 g | 44.9 | |
| Unsaturated fatty acid content | 37.010-37.793 g | 91.2 | |
| Omega-3 unsaturated fatty acid content | 0.254-0.260 g | 25.7 | |
| Omega-6 unsaturated fatty acid content | 13.200-13.490 g | 133.5 | |
| Saturated fatty acid content | 5.441-5.556 g | 22.0 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitic acid C 16:1 (omega-7) | 0.463-0.470 g |
| Heptadecenoic C 17:1 (omega-9) | 0.0 |
| Oleic C 18:1 (omega-9) | 22.688-23.170 g |
| Linoleic C 18:2 (omega-6) | 13.200-13.490 g |
| Linolenic C 18:3 (omega-3) | 0.254-0.260 g |
| Stearidonic C 18:4 (omega-3) | 0.0 |
Unsaturated Fatty Acids
Saturated Fatty Acids
Sterols
CARBOHYDRATES
PURINE BASES
Units of measurement:
Piece: 0.85-1.30 g
Tea glass: 250.0 g
Faceted glass: 200.0 g
Teaspoon: 7.0 g
Tablespoon: 20.0 g