Pistachios

Overview

Pistachios provide CoQ10 (plant source), healthy fats, and protein, supporting mitochondrial function and antioxidant defenses. Coenzyme Q10 (CoQ10): Organ meats (heart, liver), oily fish (sardines, mackerel), beef, Spinach, broccoli, pistachios, olive oil (lower amounts).

Within the BRAIN Diet framework, coQ10 supports mitochondrial electron transport and antioxidant protection for neurons [1][2].

Key Nutritional Highlights

• Reports on efficacy and Safety of Coenzyme Q10 Supplementation in Neonates, Infants and Children: An Overview [1]
• Reports on vitamin E and the Metabolic Antioxidant Network [2]
• Pistachios provide CoQ10 (plant source), healthy fats, and protein, supporting mitochondrial function and antioxidant defenses. [1]
• Coenzyme Q10 (CoQ10): Organ meats (heart, liver), oily fish (sardines, mackerel), beef, Spinach, broccoli, pistachios, olive oil (lower amounts). [2]
• CoQ10 supports mitochondrial electron transport and antioxidant protection for neurons.

Food Context

Synergies

• Part of diverse nut intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
• Pair with other CoQ10 sources for optimal mitochondrial support

Preparation

• Can be consumed raw or roasted; gentle roasting preserves nutrients
• Supports mitochondrial function via CoQ10; CoQ10 deficiency leads to reduced ATP production and mitochondrial dysfunction

Essential Amino Acid Profile

Pistachios provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.

Protein pairing strategy:

Pair with legumes or grains to complete essential amino acid coverage.

Recipes

1 recipe containing this food

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	560 kcal	—
Protein	20.2 g	—
Total fat	45.3 g	—
Saturated fat	5.9 g	—
Carbohydrates	27.2 g	—
Sugars	7.7 g	—
Fibre	10.6 g	—

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
CoQ10	Present — quantity not established *	—

Source notes (supplementary):

• * CoQ10: Food-composition surveys report coenzyme Q10 in Pistachios (e.g. Mattila & Kumpulainen 2001); USDA SR Legacy does not include a CoQ10 field.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Nuts, pistachio nuts, raw, FDC ID 170184, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

1 substance in this food

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

References

[1] CoQ10 deficiency leads to reduced ATP production and mitochondrial dysfunction, which may contribute to neurocognitive issues. Mantle & Hargreaves 2024. Efficacy and Safety of Coenzyme Q10 Supplementation in Neonates, Infants and Children: An Overview

[2] CoQ10 is part of the antioxidant network, working synergistically with vitamin E, vitamin C, lipoic acid, and glutathione. Packer & Podda 1997. Vitamin E and the Metabolic Antioxidant Network