What's Better for You—Walnuts or Pistachios? Registered Dietitians Share the Truth ...Saudi Arabia

Perhaps you've always been nuts about nuts, using them in baked goods, trail mixes and salads. Heck, you might love plain walnuts or think pistachio ice cream is the bee's knees. But if you're trying to make a health-based decision when it comes to your nut consumption, you may wonder: What's healthier, walnuts or pistachios? Registered dietitians love getting these types of questions."When you understand the differences between food, you can pick and choose what works best for your unique dietary needs, taste preferences, budget and lifestyle," explains Cara Harbstreet, MS, RD, LDof Street Smart Nutrition. "Unfortunately, there’s a lot of misinformation when it comes to nutrition, but being more informed helps you cut through the noise, add variety to your diet and consistently enjoy nourishing, satisfying food with less guilt or anxiety."OK, so, which is healthier: Walnuts or pistachios? Harbstreet and three other registered dietitians crack open the truth on the fiber, protein and overall health benefits of pistachios and walnuts. They also dish on their favorite ways to enjoy each nut.

?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?

Let's start with the basics. Pistachios and walnuts are rich in nutrients, including protein and fiber, but some key differences registered dietitians will dig into below.

Nuthealth.org reports that 1 ounce of unsalted walnuts contains:

190 calories2 grams of fiber4 grams of protein0 milligrams of sodium18 grams of fat

Pistachio nutrition facts

As for an ounce of unsalted pistachios, FoodData Central reports that they will run you:

Related: It’s Salad Season! Here Are 10 of the Best High-Fiber Salad Recipes

Walnuts vs. Pistachios: Health Benefits

Walnuts and pistachios contain many of the same nutrients in slightly different amounts. Each can benefit your heart, brain, gut and overall health. However, registered dietitians share that there are some nuances in health benefits, and understanding the distinctions will help you make the best choice between walnuts or pistachios (or both or neither) for your goals.

Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching, notes that protein can help boost meal satisfaction. As a result, you'll feel fuller for longer. Walnuts contain 2 grams of protein. "While they aren’t the highest protein nut, they still contribute to satiety, especially when paired with carbohydrates," Garcia-Benson shares. "The earthy, slightly bitter taste pairs well in both sweet and savory dishes."While every bit of protein counts, another registered dietitian notes that pistachios hold a significant edge over walnuts in protein content."Pistachios deliver about 6 grams of protein per ounce, one of the highest among nuts," reports Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com.Winner: Pistachios

2. Walnuts boost brain health

"Fat" can get a bad reputation. Harbstreet shares that some types of fat power the brain, and walnuts boast it."It’s not a coincidence that walnuts resemble brains, as they contain a precursor to the long-chain omega-3 fatty acids that can support brain health," Harbstreet raves. "Alpha-linolenic acid (ALA) can be converted to eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA)."Research finds that these acids support brain function.Marjorie Nolan Cohn, MS, RDN, CEDS, the clinical director of Berry Street, also reports that the higher omega-3 content in walnuts makes them a better bet than walnuts for boosting brain health.Winner: Walnuts

Harbstreet reports that the fats in walnuts, which support brain function, are also beneficial for heart health."Higher consumption of these fats is associated with lower triglycerides, slightly lower blood pressure, and anti-inflammatory effects," Harbstreet says. "Most of that fat is the polyunsaturated type, which may help lower cholesterol when it replaces sources of saturated fat in your diet."However, pistachios may also help reduce cholesterol uniquely."What sets pistachios apart is their content of phytosterols, plant compounds that help lower LDL cholesterol by reducing its absorption in the intestines," Routhenstein says.

Some research suggests that phytosterols can lower LDL cholesterol, although scientists are still determining their role in reducing the risk of other cardiovascular issues.Neither has much sodium, which each RD Parade spoke to mentioned could help keep blood pressure numbers in check. However, Routhenstein points out that walnuts have some distinct benefits for people who are concerned about their blood pressure."Walnuts are rich in L-arginine, an amino acid that supports nitric oxide production and blood vessel function," Routhenstein says. "Walnuts have also been linked to improvements in flow-mediated dilation, a marker of vascular health."

One older 2019 trial in Hypertension suggested that walnut consumption was especially beneficial in reducing blood pressure in older individuals with mild hypertension. However, a 2020 review didn't see enough evidence to support recommending walnut consumption as a way to lower blood pressure. Winner: Toss-up. Routhenstein personally recommends pistachios for cholesterol reduction and walnuts for blood pressure management. Still, she's a fan of both options for heart health. "If both cardiovascular goals are important, the best option may be to include a combination of both nuts regularly as part of a heart-healthy eating pattern," she says.Related: Nutritionists Say These 3 Things Happen to Your Body When You Don’t Eat Enough Protein

4. What about gut health?

Most Americans don't get enough fiber, but an ounce of walnuts (2 grams) and pistachios (3 grams) can help you get closer to meeting your goals."Many people don’t think of nuts as a fiber source, but walnuts are; that combined with healthy fats and protein makes walnuts a satisfying option that can help keep your blood sugar stable, which makes it easier to curb cravings," Cohn says.However, pistachios have a slightly higher fiber content than walnuts, and some emerging research suggests that they may offer additional benefits for individuals seeking to improve gut health. Cohn points to a 12-week study that suggested eating a bedtime snack consisting of two ounces of pistachios improved microbiome balance, boosted dietary quality and supported gut barrier integrity.Translation? "It helps to reduce leaky gut," Cohn says. "This makes pistachios a great option for those looking to enhance their overall metabolic and digestive health through real food."Winner: Pistachios, based on new research and a little extra fiber.

Feast your eyes on this 2025 Journal of Nutritionresearch Cohn references. It noted that pistachios might help improve eye health. "Pistachios are rich in lutein and zeaxanthin, antioxidants known to support eye health," Cohn says.Winner: Pistachios

6. Which one tastes better?

Perhaps the most important part: Which one tastes better and is easier to add to recipes? "Walnuts are a superfood that’s super versatile and can be enjoyed raw, roasted or baked into just about anything," Cohn raves.

Some of Harbstreet's favorite ways to use walnuts are:

Pistachios have a strong case here too, though, according to Cohn."Many people perceive a slightly sweet, buttery flavor and crunch, which makes them crave-worthy and an excellent addition to desserts in particular," she says.

One of her personal favorite ways to enjoy pistachios is in ice cream form. "All ice cream should be green," she jokes.

Want other ideas? Routhenstein loves using pistachios:

Winner: It's up to you!Related: 5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists

Looking at this list, pistachios have more obvious benefits. But registered dietitians emphasize that walnuts and pistachios each offer benefits. "Both walnuts and pistachios can have a place in your diet, so long as you don’t have an allergy or aversion," Harbstreet says. "Walnuts outperform for their fat content, but pistachios offer slightly more protein and fiber per serving."Ultimately? It depends on your goals—and tastebuds. You can have one, the other or both in moderation and rest assured that you're making great choices for your health.

"Rather than focusing on these small differences, I recommend prioritizing whichever option fits your budget and taste preferences," Harbstreet says. "And if you enjoy both? Even better. Adding more variety to your diet can support long-term habits that keep you satisfied and nourished."

Garcia-Benson agrees, explaining, "Both are nutrient-dense and can fit beautifully into a balanced pattern depending on your needs and preferences."

Up Next:

Related: Swapping Your Daily Snack for This Can Lower 'Bad' Cholesterol and Boost Heart Health By 17%

Sources:

Read More Details
Finally We wish PressBee provided you with enough information of ( What's Better for You—Walnuts or Pistachios? Registered Dietitians Share the Truth )

Also on site :

• Hardware Startup Nothing Unveils Its Most Cutting-Edge Smartphone Yet
• Astronomers Spot Interstellar Traveler Passing Through Solar System
• New studies links particulate air pollution to increased mutations in lung cancers among nonsmokers