Yes, pistachios contain magnesium. A standard 1-ounce serving (about 49 kernels) provides roughly 34 mg of magnesium, which covers about 8% of the daily recommended intake for most adults. That’s a meaningful contribution, though pistachios aren’t the most magnesium-rich nut you can reach for.
How Much Magnesium Is in Pistachios
Raw pistachios contain about 121 mg of magnesium per 100 grams. Since most people eat closer to a 1-ounce (28-gram) handful at a time, that works out to approximately 34 mg per serving. The recommended daily intake of magnesium is 400 to 420 mg for adult men and 310 to 320 mg for adult women, so a single serving of pistachios gets you roughly a tenth of the way there.
Eating pistachios alongside other magnesium-containing foods throughout the day, like leafy greens, beans, or whole grains, makes it easy to build toward that daily target without relying on any one source.
How Pistachios Compare to Other Nuts
Pistachios sit on the lower end of the magnesium spectrum when stacked against other popular nuts. Here’s how they compare per 100 grams, based on USDA data:
- Cashews: 292 mg
- Almonds: 270 mg
- Peanuts: 168 mg
- Hazelnuts: 163 mg
- Walnuts: 158 mg
- Pistachios: 121 mg
Cashews and almonds deliver more than double the magnesium of pistachios gram for gram. If your primary goal is boosting magnesium intake, almonds or cashews are the better pick. But pistachios bring other nutritional strengths to the table, including a lower calorie count per serving than most nuts and a solid protein-to-fat ratio, so choosing between them depends on what you’re optimizing for.
How Well Your Body Absorbs It
The magnesium in pistachios doesn’t all make it into your bloodstream. Like other nuts, seeds, and legumes, pistachios contain phytate, a natural compound that binds to minerals like magnesium and reduces how much your body can absorb. This doesn’t make the magnesium useless, but it does mean you’re likely absorbing somewhat less than the 34 mg listed on the label.
Roasting pistachios can slightly reduce their phytate content, which may modestly improve mineral absorption. Eating them as part of a varied diet that includes animal proteins or vitamin C-rich foods also helps offset the effect, since those nutrients can counteract phytate’s binding action. For most people eating a balanced diet, the phytate in pistachios isn’t something worth worrying about.
Other Nutrients Worth Noting
People searching for magnesium in pistachios are often interested in their broader nutritional profile, particularly for sleep or muscle recovery. Pistachios do contain melatonin, the hormone your body uses to signal that it’s time to wind down for sleep. However, the actual amount is debated. One study estimated about 23 mg of melatonin per 100-gram serving, while a separate analysis using different methods found far less, between 0.003 and 0.066 mg per 100 grams. That’s a huge gap, and the lower estimate is too small to have a noticeable effect on sleep.
Beyond magnesium and melatonin, a 1-ounce serving of pistachios provides about 6 grams of protein, 3 grams of fiber, and notable amounts of vitamin B6, potassium, and thiamine. They’re one of the lowest-calorie nuts per serving, partly because you get roughly 49 kernels per ounce compared to far fewer with larger nuts like cashews or Brazil nuts. The act of shelling them also tends to slow down eating, which can help with portion control.
Pistachios are a reasonable source of magnesium, just not an exceptional one. If you already enjoy them, they’re contributing to your daily intake in a meaningful way. If you’re specifically trying to correct a magnesium shortfall, pairing them with higher-magnesium foods like almonds, dark chocolate, or spinach will get you there faster.