What are the benefits of pistachio?

Today, February 26th, is World Pistachio Day. Discover the benefits and nutritional values of this food. Finally, learn how to make homemade pistachio butter.

Nutritional value of pistachios

Pistachios belong to the Anacardiaceae family, genus Pistacia. They are considered a nutritious food within the group of nuts and seeds. 

They are high in potassium, calcium, iron, vitamin A, vitamin B6, vitamin C and vitamin E. Also, they contain polyphenols and carotenoids, two phytonutrients that have a strong antioxidant capacity.

These nuts are a source of dietary fiber, which nourishes the probiotic microorganisms that inhabit the digestive tract.

Pistachios provide about 46 g of fats per 100 g, mainly polyunsaturated and monounsaturated fats. Studies show that substituting saturated and trans fats for unsaturated fats can reduce the risk of coronary heart disease.

The protein content is 21%. Compared to other nuts, pistachios have the highest percentage of amino acids. 

The standard serving size of pistachios is about 25-30g (a handful).

Health benefits of pistachios

  • Helps sleep as it has a high melatonin content. 
  • Supports heart health. Studies show that the consumption of pistachios may help to lower LDL cholesterol.
  • May help with weight loss and maintenance since they are very satiating and satisfying.
  • Contribute to maintaining healthy blood sugar levels.

Recipe of pistachio butter

Commercial nut butters often have added sugars and they are not a good option to eat on a daily basis. Luckily, they are ridiculously easy to make at home. 

For preparing the pistachio butter, you will only need one ingredient: raw pistachios. Optionally you can also add a pinch of salt. 



  1. Roast the shelled pistachios in the oven for 10 minutes at 180ºC.
  2. When the pistachios are at room temperature again, it is time to blend. Blend with a food processor and use a rubber spatula to scrape down the sides of the recipient. Keep blending until you reach the desired consistency. If you want, you can also add a pinch of salt. 
  3. Finally, place the pistachio butter in an airtight container and store it in the fridge.

Using roasted pistachios instead of the raw ones will allow you to skip the first step of this recipe. Although we recommend you roast them yourself.

Use this butter with toast, as a dip with fresh fruit, in yogurt, in porridge, etc. 


Enjoy and stay tuned for more easy recipes

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