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Nuthealth.org reports that 1 ounce of unsalted walnuts contains:
190 calories2 grams of fiber4 grams of protein0 milligrams of sodium18 grams of fatPistachio nutrition facts
165 calories3 grams of fiber6 grams of protein2 milligrams of sodium13 grams of fat
Related: It’s Salad Season! Here Are 10 of the Best High-Fiber Salad Recipes
Walnuts vs. Pistachios: Health Benefits
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
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.
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?
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?
Some of Harbstreet's favorite ways to use walnuts are:
Walnut-crusted salmon (or other protein) using chopped walnuts and seasoningsSalad toppingsIn homemade pesto, instead of pine nutsOne of her personal favorite ways to enjoy pistachios is in ice cream form. "All ice cream should be green," she jokes.
As a Greek yogurt toppingIn chocolate barkIn salad bowls
Winner: It's up to you!Related: 5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists
"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."
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Related: Swapping Your Daily Snack for This Can Lower 'Bad' Cholesterol and Boost Heart Health By 17%
Sources:
Cara Harbstreet, MS, RD, LD of Street Smart Nutrition Pistachios, Unslated. FoodData Central. Walnut Nutrition. Nuthealth.org.Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition CoachingMichelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.comImportance of EPA and DHA Blood Levels in Brain Structure and Function. Nutrients.Marjorie Nolan Cohn, MS, RDN, CEDS, the clinical director of Berry Street Dietary Fats. American Heart Association.Phytosterols in the Treatment of Hypercholesterolemia and Prevention of Cardiovascular Diseases. ABC Cardiol.L-Arginine and Nitric Oxide in Vascular Regulation—Experimental Findings in the Context of Blood Donation. Nutrients.Effect of a Walnut Diet on Office and 24-Hour Ambulatory Blood Pressure in Elderly Individuals: Findings From the WAHA Randomized Trial. Hypertension.Effects of walnut intake on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research.Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.Nighttime Pistachio Consumption Alters Stool Microbiota Diversity and Taxa Abundance Compared with Education to Consume 1–2 Carbohydrate Exchanges (15–30 grams) over 12 Weeks in Adults with Prediabetes: A Secondary Analysis from a Randomized Crossover Trial. Current Developments in Nutrition.Pistachio Consumption Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Controlled Trial. Journal of Nutrition. Read More Details
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