Pistachios: Nutrient Profile
What is Pistachios richest in? Below are the vitamins, minerals and amino acids that 100 g of Pistachios delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Pistachios: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B6 | 1.7 mg | 🟢 100% | Brain & metabolism |
| 2 | Vitamin B1 (Thiamine) | 0.9 mg | 🟢 72% | Turns carbs into energy |
| 3 | Vitamin E | 2.9 mg | 🟡 19% | Protects cells (antioxidant) |
| 4 | Vitamin B9 (Folate) | 51 mcg DFE | 🟡 13% | Cell division; pregnancy |
| 5 | Vitamin B2 (Riboflavin) | 0.2 mg | 🟡 12% | Energy & cell health |
| 6 | Vitamin B5 (Pantothenic Acid) | 0.5 mg | 🟡 10% | Energy metabolism |
| Minerals | ||||
| 1 | Copper | 1.3 mg | 🟢 144% | Iron use; connective tissue |
| 2 | Manganese | 1.2 mg | 🟢 52% | Bone & metabolism |
| 3 | Phosphorus | 490 mg | 🟡 39% | Bones & cellular energy |
| 4 | Magnesium | 121 mg | 🟡 29% | Muscle, nerves & energy |
| 5 | Iron | 3.9 mg | 🟡 22% | Carries oxygen in blood |
| 6 | Potassium | 1,020 mg | 🟡 22% | Blood pressure & fluid balance |
| 7 | Zinc | 2.2 mg | 🟡 20% | Immunity & healing |
| 8 | Selenium | 7.0 mcg | 🟡 13% | Antioxidant & thyroid |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 4.3 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 2.1 g | 🟡 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 1.9 g | 🟡 | Cellular energy & detox |
| 4 | Leucine | 1.6 g | 🟡 | Builds muscle (BCAA) |
| 5 | Serine | 1.3 g | 🟡 | Cell membranes & brain |
| 6 | Valine | 1.2 g | 🟡 | Muscle & energy (BCAA) |
| 7 | Lysine | 1.1 g | 🟡 | Collagen & immunity |
| 8 | Phenylalanine | 1.1 g | 🟡 | Dopamine & focus |
| 9 | Glycine | 1.0 g | 🟡 | Collagen, calm & sleep |
| 10 | Alanine | 1.0 g | 🟡 | Energy (glucose cycle) |
| 11 | Proline | 0.9 g | 🟡 | Collagen & joints |
| 12 | Isoleucine | 0.9 g | 🟡 | Muscle & energy (BCAA) |
| 13 | Threonine | 0.7 g | 🟡 | Collagen & gut lining |
| 14 | Histidine | 0.5 g | 🟡 | Histamine & blood |
Values are per 100 g of the USDA FoodData Central record FDC 170184, “Nuts, pistachio nuts, raw” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.