Happy Pistachio Day! Each year, 26 February is dedicated to this tiny nut, which punches above its weight when it comes to taste and nutrition – and has recently been basking in popularity! In fact, ‘pistachio’ was named 2025’s flavour of the year.

Pistachio nutrition and health benefits

Key nutrition facts:

• Pistachios (along with almonds) have the most protein of all tree nuts, providing 20g of plant protein per 100g – or 6g in a 30g handful. And pistachio protein is ‘complete’ – as it provides all nine essential amino acids.
• Pistachios contain high levels of melatonin, which is linked with getting a better night’s sleep.
• Among tree nuts, pistachios are one of the few sources of resveratrol, a powerful antioxidant. In fact, they get their green and purple colour from the antioxidants they contain!
• A handful of pistachios contains ~3g dietary fibre (both the insoluble and soluble types), which supports digestive health.
• Pistachios are THE top nut source of the mineral potassium, which helps regulate blood pressure for a healthy heart.

Recent pistachio and health studies:

• A study, published in late 2024, found eating a handful (30g) of pistachios before breakfast and dinner could be a simple way to help protect against diabetes, in Asian Indian people with pre-diabetes. It also showed that adding 60g of pistachios to the daily diet did not adversely affect weight. And pistachios were able to fill several important nutritional gaps, including protein and fibre, in the Asian Indian diet.
• A 2022 review study, of 17 earlier randomised trials, involving 940 people, found pistachio consumption improved some components of metabolic syndrome. Eating pistachios significantly reduced systolic blood pressure (BP), triglycerides, and fasting blood glucose, and increased HDL (good) cholesterol levels, without affecting waist circumference and body mass index, and diastolic BP.
• Another major review, published in 2021, found eating pistachios improved lipid levels in adults, and may be protective against cardiometabolic diseases. The study collated the findings of 12 randomised controlled trials. Consuming pistachio nuts reduced total cholesterol, LDL (bad) cholesterol and triglyceride levels, without affecting HDL cholesterol levels.

Culinary guide to pistachios

Culinary inspiration with pistachios:

• Pistachio inspired salads – such as a marinated beetroot, orange and pear salad, with pistachio za’atar

• Pistachio butter – used to add flavour in dishes like Pekin Duck, and to top frena – a Moroccan flatbread

• Pistachio cakes – served with pistachio ice cream, of course! And even pistachio pie pizza, with pistachio cream and mortadella.

• Pistachio lattes – for example, using pistachio flavour, espresso, and steamed milk, and finished with a ground pistachio topping.

• Pistachio pastries – such as the ‘Dubai chocolate bar’, which consists of dark bittersweet chocolate (or milk chocolate), filled with pistachio paste and crispy threads of kataifi (a spun pastry).

Try our recipes: