Calorie content Pistachios, raw. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value560 kCal1684 kCal33.3%5.9%301 g
Proteins20.16 g76 g26.5%4.7%377 g
Fats45.32 g56 g80.9%14.4%124 g
Carbohydrates16.57 g219 g7.6%1.4%1322 g
Alimentary fiber10.6 g20 g53%9.5%189 g
Water4.37 g2273 g0.2%52014 g
Ash2.99 g~
Vitamin A, RE26 μg900 μg2.9%0.5%3462 g
alpha Carotene10 μg~
beta Carotene0.305 mg5 mg6.1%1.1%1639 g
Lutein + Zeaxanthin2903 μg~
Vitamin B1, thiamine0.87 mg1.5 mg58%10.4%172 g
Vitamin B2, riboflavin0.16 mg1.8 mg8.9%1.6%1125 g
Vitamin B4, choline90 mg500 mg18%3.2%556 g
Vitamin B5, pantothenic0.52 mg5 mg10.4%1.9%962 g
Vitamin B6, pyridoxine1.7 mg2 mg85%15.2%118 g
Vitamin B9, folate51 μg400 μg12.8%2.3%784 g
Vitamin C, ascorbic5.6 mg90 mg6.2%1.1%1607 g
Vitamin E, alpha tocopherol, TE2.86 mg15 mg19.1%3.4%524 g
gamma Tocopherol20.41 mg~
tocopherol0.8 mg~
Vitamin H, biotin10 μg50 μg20%3.6%500 g
Vitamin K, phylloquinone3 μg120 μg2.5%0.4%4000 g
Vitamin PP, NE1.3 mg20 mg6.5%1.2%1538 g
Potassium, K1025 mg2500 mg41%7.3%244 g
Calcium, Ca105 mg1000 mg10.5%1.9%952 g
Silicon, Si50 mg30 mg166.7%29.8%60 g
Magnesium, Mg121 mg400 mg30.3%5.4%331 g
Sodium, Na1 mg1300 mg0.1%130000 g
Sulfur, S100 mg1000 mg10%1.8%1000 g
Phosphorus, P490 mg800 mg61.3%10.9%163 g
Chlorine, Cl30 mg2300 mg1.3%0.2%7667 g
Trace Elements
Aluminum, Al1500 μg~
Bohr, B200 μg~
Vanadium, V170 μg~
Iron, Fe3.92 mg18 mg21.8%3.9%459 g
Iodine, I10 μg150 μg6.7%1.2%1500 g
Cobalt, Co5 μg10 μg50%8.9%200 g
Lithium, Li4.4 μg~
Manganese, Mn1.2 mg2 mg60%10.7%167 g
Copper, Cu1300 μg1000 μg130%23.2%77 g
Molybdenum, Mo.25 μg70 μg35.7%6.4%280 g
Nickel, Ni40 μg~
Rubidium, Rb20.2 μg~
Selenium, Se7 μg55 μg12.7%2.3%786 g
Strontium, Sr.200 μg~
Titan, you45 μg~
Fluorine, F3.4 μg4000 μg0.1%117647 g
Chrome, Cr6.9 μg50 μg13.8%2.5%725 g
Zinc, Zn2.2 mg12 mg18.3%3.3%545 g
Zirconium, Zr35 μg~
Digestible carbohydrates
Starch and dextrins1.67 g~
Mono- and disaccharides (sugars)7.66 gmax 100 г
Glucose (dextrose)0.32 g~
Maltose0.17 g~
sucrose6.87 g~
fructose0.24 g~
Essential Amino Acids
Arginine *2.134 g~
valine1.249 g~
Histidine *0.512 g~
Isoleucine0.917 g~
leucine1.604 g~
lysine1.138 g~
methionine0.36 g~
threonine0.684 g~
tryptophan0.251 g~
phenylalanine1.092 g~
Replaceable amino acids
alanine0.973 g~
Aspartic acid1.884 g~
glycine1.009 g~
Glutamic acid4.3 g~
Proline0.938 g~
serine1.283 g~
tyrosine0.509 g~
Cysteine0.292 g~
Phytosterols214 mg~
Campesterol10 mg~
Stigmasterol5 mg~
beta sitosterol198 mg~
Saturated fatty acids
Saturated fatty acids5.907 gmax 18.7 г
6: 0 Nylon0.012 g~
10: 0 Capric0.004 g~
14: 0 Myristic0.019 g~
16: 0 Palmitic5.265 g~
17: 0 Margarine0.009 g~
18: 0 Stearin0.478 g~
20: 0 Arachinic0.046 g~
22: 0 Begenic0.04 g~
Monounsaturated fatty acids23.257 gmin 16.8 г138.4%24.7%
16: 1 Palmitoleic0.495 g~
18: 1 Olein (omega-9)22.674 g~
20: 1 Gadoleic (omega-9)0.089 g~
Polyunsaturated fatty acids14.38 gfrom 11.2 to 20.6100%17.9%
18: 2 Linoleic14.091 g~
18: 2 Omega-6, cis, cis14.091 g~
18: 3 Linolenic0.289 g~
Omega-3 fatty acids0.289 gfrom 0.9 to 3.732.1%5.7%
Omega-6 fatty acids14.091 gfrom 4.7 to 16.8100%17.9%

The energy value is 560 kcal.

  • cup = 123 g (688.8 kCal)
  • kernel = 0.7 g (3.9 kCal)
  • oz (49 kernels) = 28.35 g (158.8 kCal)
Pistachios, raw rich in vitamins and minerals such as: vitamin B1 – 58%, choline – 18%, vitamin B6 – 85%, vitamin B9 – 12,8%, vitamin E – 19,1%, vitamin H – 20%, potassium – 41 %, silicon – 166,7%, magnesium – 30,3%, phosphorus – 61,3%, iron – 21,8%, cobalt – 50%, manganese – 60%, copper – 130%, molybdenum – 35,7 %, selenium – 12,7%, chromium – 13,8%, zinc – 18,3%
  • Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
  • Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
  • Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
  • Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
  • Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
  • Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
  • Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
  • Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
  • Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
Tags: calorie content 560 kcal, chemical composition, nutritional value, vitamins, minerals, how Pistachios are useful, raw, calories, nutrients, useful properties of Pistachios, raw

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