This World Nutrition Day, Get to Know Why Pistachios Are the ‘It’ Protein Snack

Last Updated:May 26, 2025, 13:22 IST

A good snack should work for you, not against you. This World Nutrition Day, upgrade your snacking game with Pistachios— a tiny nut that delivers big results.

Snacking is second nature—we do it between meetings, during long drives, and while unwinding at home. But what if your snack could do more than just curb hunger? This World Nutrition Day, here’s why California pistachios stand out as the ‘It’ protein snack. Catherine Sebastian, MS, RD, California Pistachios (LA) shares why pistachios are great:

1. Not Just a Snack—A Smart Fuel Source

Most snacks satisfy hunger; few truly fuel the body. Pistachios do both. When you feel like you are in need of a boost, the high-quality protein found in pistachios is a good option and can help you power through your day. Some plant-based options may lack one or more essential amino acids, making them incomplete proteins. Pistachios, however, provide all nine essential amino acids the body can’t produce on its own qualifying as a complete protein.

2. About As Much Protein as an Egg

A handful (about 28 grams) of pistachios delivers 6 grams of protein, nearly as much as an egg. That’s quality plant-based protein without compromise. Per 100 grams, pistachios pack 21g of protein, and this is more than cashews (15.3g), walnuts (15.2g), and other foods, including tofu, lentils, chickpeas and lentils. Pistachios are a smart choice for protein among snack nuts and plant-based protein sources.

3. No Added Sugar, Only Nutrition

Pistachios contain just 2 grams of naturally occurring sugar per 28g serving and no added sugars. They also supply over 30 different vitamins, minerals, and nutrients, making them a balanced, nutritious choice.

4. A Better Daily Snacking Habit

Whether you’re reaching for a midday boost or a wholesome evening treat, pistachios offer high-quality protein, fibre, and essential nutrients, without the saturated fats of many fried foods. Cracking pistachios can be a fun and satisfying ritual, especially when shared with friends and family. It’s a snack that adds both nutrition and enjoyment to the moment.

5. Natural Portion Control with Shells

In-shell pistachios may help you fool yourself full because the leftover shells can be a visual cue for portions, potentially helping to curb intake. This “pistachio principal” is great for mindful snacking.

A good snack should work for you, not against you. This World Nutrition Day, upgrade your snacking game with Pistachios— a tiny nut that delivers big results.

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