Pistachios contain 3.9 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 122 grams.
- 1 oz equals 28 grams.
In the category of nuts and seeds, we included whole nut and seed products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:
Pistachio nuts, raw
Read more about iron in nuts and seeds or visit our iron-rich foods list.
Pistachios and Iron
Pistachios are loaded with iron. One cup of pistachios provides a young woman with about one-quarter of her daily recommended iron. Roasted and topping a salad, pistachios can help chip away at an iron deficiency.
However, pistachios, like all nuts and seeds, contain an iron inhibitor called phytic acid that reduce your ability to absorb iron in your food. Roasting the pistachios will help reduce the phytic acid and will help you absorb more of the iron in them. Sprouting them helps a bit too. In this Iron Rich Foods book we also identify a soaking and dehydrating process that will help unlock more iron in this food and keep it in a raw state if that is your preference. Consider as well eating pistachios along with high vitamin C foods such as citrus and tropical fruits. The vitamin C will help you absorb more of the iron in the pistachios.
For more information on the iron content of your favorite food, use the search function on this website to explore our database of thousands of foods.