Pistachios are packed with B vitamins, vitamin E, and several important minerals. A single 1-ounce serving (about 49 pistachios) delivers 21% of your daily thiamin (vitamin B1) and a significant dose of vitamin B6, along with meaningful amounts of manganese, copper, and phosphorus. They also stand out among nuts for their unusually high levels of eye-protective antioxidants.
B Vitamins: The Standout Nutrients
The two vitamins pistachios are best known for are thiamin and vitamin B6. Thiamin helps your body convert carbohydrates into usable energy and supports normal nerve function. At 21% of the daily value per ounce, pistachios are one of the richer whole-food sources of this vitamin.
Vitamin B6 plays a broader role. It helps carry oxygen through your bloodstream by supporting hemoglobin production, and it contributes to both immune and nervous system health. Your body also uses B6 to make neurotransmitters, the chemical messengers that regulate mood and sleep. Pistachios are consistently ranked among the top food sources of B6 in the nut category.
Vitamin E in Two Forms
Pistachios contain two distinct forms of vitamin E: alpha-tocopherol and gamma-tocopherol. Most people think of vitamin E as a single nutrient, but these two forms appear to play different roles in protecting cells from oxidative damage. Pistachios are especially rich in gamma-tocopherol, containing about 22 mg per 100 grams. That places them among the top three nuts for this form, behind only black walnuts and pecans. They also provide roughly 2 mg of alpha-tocopherol per 100 grams, the form most commonly listed on nutrition labels.
Both forms act as antioxidants, neutralizing free radicals that can damage cells over time. Interestingly, roasting may actually increase vitamin E levels in pistachios. A 2022 Cornell study found that roasted pistachios had higher vitamin E content than raw ones, though raw pistachios retained more carotenoids.
Lutein and Zeaxanthin for Eye Health
This is where pistachios truly separate themselves from other nuts. Raw pistachios contain about 1,405 micrograms of lutein and zeaxanthin per 100 grams, over 13 times more than hazelnuts, the next closest tree nut. These two pigments (the same ones that give pistachios their green and yellow color) accumulate in the retina, where they filter harmful blue light and protect against age-related damage to your vision.
No other tree nut comes close to this concentration. If you eat nuts regularly and want to support eye health, pistachios are the clear choice in that category.
Key Minerals in Every Serving
Beyond vitamins, pistachios deliver a solid mineral profile. The most notable minerals in each serving include:
- Manganese: supports bone formation, blood clotting, and metabolism of carbohydrates and fats
- Copper: helps your body form red blood cells and maintain healthy connective tissue
- Phosphorus: works alongside calcium to build and maintain strong bones and teeth
These minerals are present in amounts that meaningfully contribute to your daily intake, especially if you eat pistachios regularly as part of a varied diet.
Macronutrient Profile at a Glance
A 1-ounce (28-gram) serving of raw pistachios contains 159 calories, 5.7 grams of protein, and 12.9 grams of total fat. The fat profile is favorable: only 1.7 grams are saturated, while roughly 6.6 grams come from monounsaturated fat (the same type found in olive oil) and about 4 grams from polyunsaturated fat. That protein count is among the highest for tree nuts, making pistachios a relatively balanced snack rather than a pure fat source.
Raw vs. Roasted: What Changes
If you’re choosing between raw and roasted pistachios, the vitamin tradeoffs are real but modest. Roasting increases vitamin E content while reducing carotenoids like lutein and zeaxanthin. B vitamins are somewhat heat-sensitive, so very high roasting temperatures can lower thiamin and B6 levels, though standard dry-roasting preserves most of the nutritional value. The bigger concern with roasted pistachios is usually added salt, not vitamin loss. Unsalted dry-roasted pistachios retain the majority of their nutrient profile.
How Many to Eat
The Mayo Clinic recommends 4 to 6 servings of unsalted nuts per week for heart health, with one serving being a small handful, roughly 1 ounce or about 49 pistachios. That single handful delivers meaningful amounts of thiamin, B6, vitamin E, lutein, and several minerals, all for under 160 calories. The in-shell variety naturally slows eating, which can help with portion control if you tend to snack mindlessly.