Pistachio Power A one-ounce serving of pistachios equals 49 nuts, which is equivalent to more nuts per serving than any other nut for snacks. These crunchy nuts can be a healthy alternative to French fries, cookies and other popular snacks. The size of a serving of pistachio is not a whole cup, as many dieters think. According to Food Science and Nutrition, one serving equals approximately 1 ounce, or 30 grams (without shell), that is, approximately 49 grains.
An ounce (28 grams) of pistachios contains 159 calories, compared to 185 calories in walnuts and 193 calories in walnuts (2, 12, 1). In addition, another 24-week study in overweight people showed that those who consumed 20% of the calories of pistachios lost 1.5 cm (0.6 inches) more from their waists than those who did not eat them (1) study showed that people who ate pistachios with shells consumed 41% fewer calories than people who ate shelled pistachios (2). Many studies on pistachios and blood lipids are done by replacing part of the calories in a diet with pistachios. Up to 67% of these studies showed reductions in total and LDL (bad) cholesterol and increases in HDL (good) cholesterol (2).
In a 4-week study in people with high LDL cholesterol, participants consumed 10% of their daily calories from pistachios. In another 4-week study, 32 healthy young men ate a diet consisting of 20% of calories from pistachios. He found that endothelium-dependent vasodilation improved by 30% compared to when they followed a Mediterranean diet (2). That said, a 100-gram serving of pistachios is quite large and contains about 557 calories.
Most nutritionists recommend that their customers consume no more than two ounces (56 grams) of pistachios every day. For shelled pistachios, that adds up to 90 pistachios. What is the right serving size? Aim for 1 to 1½ ounces a day. That's about a handful.
Your consumption of pistachios should not exceed two ounces (less than 90 pistachio kernels) per day. In a 4-week study, participants who ate one or two servings of pistachios a day had higher levels of lutein and î³-tocopherol, compared to participants who didn't eat pistachios (.