Are Pistachio Nuts Full of Iron? A Closer Look at This Green Nut

October 24, 2025 •

4 min read

According to the USDA, a 1-ounce serving of raw pistachios contains approximately 1.14 mg of iron, providing about 6% of the daily recommended intake for adults. While not the most iron-dense food, are pistachio nuts full of iron when compared to other snacks?

Quick Summary

Pistachios offer a decent amount of non-heme iron, though not as high as some other foods. Their iron is better absorbed when paired with vitamin C sources, and they provide additional nutrients like protein, fiber, and healthy fats.

Key Points

Iron Content: Pistachios contain a moderate, but not exceptionally high, amount of iron, specifically non-heme iron found in plant foods.
Absorption Matters: The body's absorption of non-heme iron from pistachios can be significantly increased by consuming them with vitamin C-rich foods.
Compare with Others: Nuts like cashews and seeds like pumpkin seeds generally offer a higher iron content per serving compared to pistachios.
Pairing for Power: Enhance iron intake by adding pistachios to salads with bell peppers or enjoying them alongside citrus fruits.
Beyond Iron: Pistachios also provide valuable protein, fiber, healthy fats, and antioxidants, contributing to heart and gut health.
Inhibitors to Watch: Avoid drinking tea or coffee directly with your iron-rich snacks, as their compounds can inhibit non-heme iron absorption.

Understanding Iron in Pistachios

Pistachios, often celebrated for their protein, healthy fats, and antioxidants, also contribute to your daily iron intake. The iron found in pistachios is a form known as non-heme iron, which is also present in other plant-based foods like nuts, seeds, and leafy greens. Unlike heme iron, which is more readily absorbed from animal products, non-heme iron's absorption is influenced by several dietary factors.

The Role of Non-Heme Iron

Non-heme iron is an essential mineral vital for producing hemoglobin, the protein in red blood cells that transports oxygen throughout the body. It also plays a role in energy metabolism, immune function, and brain health. For individuals on vegetarian or vegan diets, or anyone looking to diversify their iron sources, understanding non-heme iron is crucial. The key to maximizing its benefits lies in strategic food pairing, as its absorption can be enhanced significantly.

Factors Influencing Iron Absorption

Several compounds can affect how your body absorbs non-heme iron. Some enhance absorption, while others inhibit it.

Enhancers: Pairing iron-rich foods with vitamin C-rich foods is the most effective way to boost absorption. Vitamin C helps convert non-heme iron into a more soluble and absorbable form. Beta-carotene (found in carrots, sweet potatoes) and allium vegetables (garlic, onions) can also increase absorption.
Inhibitors: Certain foods can hinder absorption. These include phytates in grains and legumes, polyphenols in coffee and tea, and calcium in dairy products. To get the most out of your iron-rich snacks like pistachios, it's best to consume them separately from these inhibitors.

Comparison of Iron Content: Pistachios vs. Other Nuts

When considering your options for an iron-rich snack, it's helpful to see how pistachios stack up against other popular nuts. The following comparison table, based on a 100-gram serving, provides a clear overview:


Nut	Approximate Iron Content (mg per 100g)	Notes on Iron Absorption	Other Notable Nutrients
Pistachios	3.9 mg	Non-heme, absorption enhanced by Vitamin C.	Rich in Vitamin B6, potassium, and antioxidants.
Cashews	6.7 mg	Non-heme, absorption enhanced by Vitamin C.	Excellent source of copper, magnesium, and healthy fats.
Almonds	3.7 mg	Non-heme, contains phytates which can inhibit absorption.	High in Vitamin E, magnesium, and calcium.
Hazelnuts	3.5 mg	Non-heme, absorption enhanced by Vitamin C.	Good source of Vitamin E, healthy fats, and manganese.
Pumpkin Seeds	3.3 mg (per 100g, though higher per serving size)	Non-heme, contain phytates.	Exceptional source of magnesium and zinc.

This table illustrates that while pistachios are a good contributor of iron, nuts like cashews offer a higher concentration per 100 grams. However, the total nutritional profile and ease of absorption must be considered.

Strategies for Maximizing Iron from Pistachios

Incorporating pistachios into your diet for better iron intake is simple and delicious. Here are a few ways to get the most out of this nutritious nut:

Pair with Vitamin C: Sprinkle shelled pistachios over a salad that includes bell peppers, tomatoes, or a citrus-based dressing. You could also snack on pistachios alongside a handful of strawberries or an orange.
Make a Nutrient-Dense Pesto: Blend pistachios with fresh parsley (a source of Vitamin C), garlic, olive oil, and lemon juice to create a flavorful pesto sauce for pasta or sandwiches.
Include in Breakfast: Add chopped pistachios to your morning oatmeal or yogurt, along with some berries for a vitamin C boost. This combination can help you start the day with a solid iron intake.
Avoid Inhibitors: As mentioned, try to enjoy your pistachio snack separately from your morning tea or coffee to avoid inhibited absorption from tannins and polyphenols.

Pistachios as Part of a Balanced Diet

Beyond iron, pistachios offer a wealth of other health benefits that make them a valuable addition to your diet. They are a great source of plant-based protein and fiber, which helps with feelings of fullness and supports gut health by feeding beneficial bacteria. Their healthy monounsaturated and polyunsaturated fats support heart health by helping to lower bad cholesterol levels. The presence of antioxidants, including lutein and zeaxanthin, is also beneficial for eye health. For all these reasons, including pistachios in moderation can be a smart move for your overall wellness.

Conclusion: The Final Verdict on Pistachio Iron

To answer the question, "Are pistachio nuts full of iron?" the answer is that they are a good source, but not an exceptionally high one compared to certain other nuts and plant foods. They provide a moderate amount of non-heme iron that is most beneficial when eaten as part of a varied diet. By pairing pistachios with vitamin C-rich foods and being mindful of absorption inhibitors, you can increase your body's ability to utilize this important mineral. Ultimately, pistachios are a nutrient-dense food that contributes positively to your overall health, including your iron intake. Incorporating them regularly in creative and complementary ways is an effective strategy for boosting your nutrition.

Visit the Cleveland Clinic for more insights into iron and other health benefits

Frequently Asked Questions

Raw and dry-roasted pistachios have similar iron content. However, the preparation can impact overall nutritional value, so unsalted varieties are generally recommended for better health.

A typical 1-ounce serving (about 49 kernels) of raw pistachios contains approximately 1.14 milligrams of iron, which is around 6% of the daily recommended intake.

While pistachios are a good source, other nuts like cashews and seeds like pumpkin seeds and sesame seeds typically contain more iron per serving.

While pistachios can contribute to your overall iron intake, they should be part of a balanced diet rich in other iron sources, especially vitamin C-rich foods, to aid in preventing deficiency. For existing deficiency, medical consultation is necessary.

Yes, pairing non-heme iron sources like pistachios with vitamin C-rich foods (e.g., strawberries, oranges) significantly increases your body's ability to absorb the iron.

Yes. Pistachios contain non-heme iron, which is less readily absorbed than the heme iron found in meat and other animal products.

Vegetarians and vegans can maximize iron absorption by pairing pistachios with foods high in vitamin C, and by separating their consumption from known inhibitors like tea, coffee, and dairy.