Which Nut Is Better for Protein, Omega-3s, and Fiber?

Which Is Better for Protein?

Pistachios and walnuts are both sources of plant proteins.

Pistachios:

• Are higher than walnuts in protein
• Have a higher essential amino acid ratio than most commonly consumed nuts, such as walnuts
• Have a high percentage of branched-chain amino acids, which are the three essential amino acids that the body needs to get through food
• Contain all the essential amino acids, making them a complete protein
• Contains 10% of the daily value (DV) of protein in one serving
• Have about a 20% total weight in protein

Walnuts:

• Are lower in protein than walnuts but are still a source of plant protein
• Contain the nine essential amino acids and are a complete protein

Which Is Better for Healthy Fats?

Pistachios and walnuts are good sources of unsaturated fats (“healthy fats”). The healthy fats in pistachios and walnuts can help lower low-density lipoprotein (LDL) or “bad” cholesterol, which may in turn lower the risk of heart disease.

Pistachios:

• Are lower in total fat than walnuts
• Contain 12.6 g of fat per ounce, 54% of which is from monounsaturated fat, and 31% of which is from polyunsaturated fat
• Contain oleic and linoleic fatty acids, associated with heart health

Walnuts:

• Are higher in total fat than pistachios
• Contain 18.49 g of fat per ounce, 72% of which is from polyunsaturated fat, and 14% of which is from monounsaturated fat
• Are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that is associated with reducing inflammation and may help reduce the risk of heart disease
• About 10% of the energy provided by walnuts comes from ALA
• Contain more ALA than any other tree nut

Which Is Better for Fiber?

Pistachios and walnuts contain dietary fiber, which can help support digestion, manage blood sugar, and promote heart health.

Pistachios:

• Have more fiber than walnuts
• Contain 2.92 g of fiber per ounce, about 11% of the DV
• Have about 10% by weight of insoluble fiber and 0.3% of soluble fiber

Walnuts:

• Have less fiber than pistachios but are still a source of fiber
• Contain 1.9 g of fiber, about 7% of the DV

Other Benefits of Pistachios and Walnuts

Pistachios and walnuts also contain beneficial nutrients such as:

• Potassium (especially pistachios)
• Phosphorus
• Magnesium
• Calcium
• Vitamin A (especially pistachios)
• Vitamin E
• Vitamin C
• Vitamin K
• Folate (especially walnuts)
• Vitamin B6
• Manganese
• Thiamin
• Plant sterols
• Phenolic compounds
• Antioxidants

Health benefits of pistachios and walnuts may include:

• Supporting heart health
• Lowering LDL cholesterol
• Satiety and helping with weight management
• Helping to regulate blood sugar levels
• Helping to support cognitive function (especially walnuts)
• Helping fight inflammation
• Helping to regulate blood pressure

Ways to Add Pistachios and Walnuts to Your Diet

Pistachios and walnuts can be eaten on their own or included in many other foods. Be mindful of portion sizes because while they are nutritious, they are also high in calories.

Try using pistachios and walnuts by:

• Using them to top salads, yogurts, cereals, and dips
• Adding them to pasta dishes
• Using them in stir-fries
• Including them in salsas
• Using them in marinades
• Using them as a crust for lean seafood, poultry, and casseroles
• Mixing them with other nuts and seeds like almonds, pecans, cashews, sunflower seeds, and pumpkin seeds
• Including them in baked goods, like muffins or breads
• Using them as a substitute for foods with higher saturated fat content, such as red meat