Protein per ounce: 5.73 g
Pull apart the shells, and you’ll find little green nuts perfect for coating fish, sprinkling onto salads, or simply tossing with salt or spices. “In addition to being a complete protein, pistachios are rich in lutein and zexanthin, antioxidants that support eye health. They also provide a good amount of fiber—about 3 grams per serving—which helps with digestion and keeps you full,” says Samantha Cassetty, M.S., R.D., nutrition and wellness expert and co-author of Sugar Shock.
Eating them from their shell also may encourage more mindful snacking. “Research suggests that the process of shelling pistachios as you eat can help slow down your pace and make you more aware of how much you’re consuming,” explains Cassetty. “Seeing the leftover shells also creates a visual cue, which can help prevent overeating.” Another study found that nighttime pistachio snacking may positively reshape gut microbiomes of pre-diabetic adults.