Moderate amounts of pistachios support weight loss, burn belly fat, lower body mass index, and improve body composition:
- fiber and protein promote satiety
- vitamin E & other antioxidants prevent obesity
- healthy fats are involved in energy metabolism
- potassium, iron & phosphorus decrease waist circumference
Are pistachios good for weight loss?
Pistachios are the best nuts for weight loss, as they have the fewest calories among nuts. Pistachios have 560 calories per 100g. A kernel has about 4 calories, whereas 1 oz (50 kernels or a handful) has about 160 calories.[1]
However, we should consume pistachios in moderation. High amounts can be fattening. As all nuts, pistachios have many calories.
Above all, pistachios are good for weight loss because they’re high in protein, fiber, healthy fats, minerals, and vitamin E! Fiber and protein in pistachios can keep us full for hours. Pistachios can regulate energy intake!
| 100g | 1 oz | |
| calories | 560 | 160 |
| protein (g) | 20 | 5.7 |
| fat (g) | 45 | 12.8 |
| carbs (g) | 27 | 7.7 |
| fiber (g) | 10.6 | 3 |
| sugars (g) | 7.6 | 2.1 |
| calcium (mg) | 105 | 30 |
| iron (mg) | 3.9 | 1.1 |
| magnesium (mg) | 121 | 34.3 |
| phosphorus (mg) | 490 | 139 |
| potassium (mg) | 1020 | 291 |
| zinc (mg) | 2.2 | 0.62 |
| copper (mg) | 1.3 | 0.4 |
| manganese (mg) | 1.2 | 0.34 |
| lutein & zeaxanthin (mcg) | 2900 | 823 |
| vitamin E (mg) | 23.2 | 6.6 |
| saturated fatty acids (g) | 5.9 | 1.7 |
| monosaturated fatty acids (g) | 23.3 | 6.6 |
| polyunsaturated fatty acids (g) | 14.4 | 4.1 |
Also, pistachios are high in minerals, such as magnesium, phosphorus, potassium, zinc, copper, and manganese, which are involved in energy metabolism.
People on keto and people with diabetes can eat pistachios as well. A medium serving has less than 2 grams of net carbs.
Monounsaturated fat in pistachios is key for burning belly fat
In addition, pistachios are high in monounsaturated fat. This type of fat is healthy. Actually, when consumed in moderation, is good for the heart. Also, it’s necessary for increased metabolism, which burns belly fat. In addition, monounsaturated fatty acids cause increased thermogenesis. Saturated fat doesn’t have the same effect.[2,3,4]
Nuts and seeds are among the richest foods in monounsaturated fat.
Many epidemiological studies have associated the regular consumption of pistachios and other nuts with a lower body mass index (BMI) and a reduced risk of obesity.[5]
Pistachios are great for losing weight without diet. You can eat them as a healthy snack that can keep you full for a long time. Pistachios are a better option than any other snack high in refined carbs.[5]
Furthermore, moderate amounts of pistachios don’t make you gain weight because the human body can’t metabolize all the fat of pistachios. Hence, we absorb only a percentage of their calories. That’s a key reason why all nuts (e.g. hazelnuts, almonds, walnuts) are good for weight loss.
Vitamin E & obesity
Pistachios are a great source of gamma-tocopherol, a form of vitamin E. 1 oz contains about 5.8 mg of gamma-tocopherol, or 39% of the DV. This form of vitamin E has powerful anti-inflammatory properties. Chronic low-grade inflammation is a common cause of obesity. Actually, obese people have low levels of vitamin E.[6,7]
Sunflower seeds and almonds are the best plant-based sources of vitamin E. Hazelnuts and peanuts have decent amounts as well!
Besides vitamin E pistachios are packed with many antioxidants. They contain high amounts of lutein, zeaxanthin, beta-carotene, selenium, flavonoids, and proanthocyanidins.[8]
Potassium is key for weight loss
Pistachios are a good source of potassium. 1 oz contains 291 mg of potassium, or 8% of the DV. Most people fail to consume the recommended daily intake of potassium, though. Potassium deficiency is common among people who follow the standard American diet.
Insufficient potassium intakes may cause high blood pressure, increased kidney stone risk, weak bones, salt sensitivity, increased body mass index (BMI), type 2 diabetes, and obesity.[9]
Consuming adequate amounts of potassium from food seems to be more important for weight loss than the reduction of sugar or caloric intake![10]
Iron in pistachios may increase energy
Moreover, pistachios are a great source of nonheme iron. 1 oz contains 1.1 mg of iron, or 6% of the DV. Iron deficiency is the most common nutritional disorder worldwide. Low levels of iron may cause fatigue. But, it’s important for obese people to exercise in for losing belly fat and improving body composition!
Phosphorus for decreased body weight
1 oz of pistachios contains 139 mg of phosphorus, or 20% of the DV. Foods high in phosphorus may decrease body weight, waist circumference, and body mass index (BMI)!
How many pistachios should I eat to lose weight?
According to studies, even 70 grams of pistachios a day won’t make you fat. 70 grams of pistachios have 390 calories. However, as a rule of thumb, eat only a handful of pistachios per day for weight loss, which has only 160 calories.[11]
What’s the best time to eat pistachios for weight loss?
The best time to consume pistachios for weight loss is between meals. As pistachios reduce cravings for fattening foods, they could decrease total consumed calories per day!
Also, you could eat pistachios at dinner. They’re among the richest foods in melatonin. Melatonin has beneficial effects on sleep. A good night’s sleep is vital for burning belly fat and maintaining a lean body year-round.