Both nuts are healthy and full of nutrients. But there are some differences to keep in mind.
No matter what type of crunchy, salty nut you choose to eat, you'll get a delicious plant-based snack packed with nutrition. But, when you're deciding between almonds and pistachios, what's the healthiest option?
While almonds are a go-to snack for people looking to add protein and fiber to their diets, pistachios can get a little forgotten. With their eye-catching color and distinct taste, you might not realize they also have nearly identical amounts of major nutrients to those you'll find in almonds.
The truth is that almonds and pistachios are almost equal when it comes to protein, fiber, fat and calories. So which nut should you choose? Pay attention to a few important differences -- and don't be afraid to mix it up.
Most adults should aim to get between 20 and 40 grams of protein at every meal, along with 10 to 15 grams of protein in a snack. And, while nuts aren't going to be the biggest source of protein in your diet (especially if you eat meat), they pack more of this essential macronutrient than you might think.
Both almonds and pistachios are considered some of the highest protein nuts, Natalie Rizzo, registered dietitian and TODAY nutrition editor, explained previously.
In fact, the two nuts are tied here: A serving of almonds or pistachios will net you 6 grams of filling, energizing protein.
Dietary fiber ensures proper gut health and helps reduce your risk for chronic health issues, including colorectal cancer. And fiber is another important nutrient when it comes to satiety, meaning it helps you stay full longer after you eat.
Thankfully both of these nuts contain a winning combination of protein and fiber, according to registered dietitian and TODAY.com contributor Samantha Cassetty.
Pistachios provide a solid 3 grams of fiber per serving, and almonds will get you 4 grams. So, while both nuts are a good option for getting a boost of protein and fiber in your diet, almonds have a slight edge over pistachios when it comes to fiber.
Like many plant-based sources of protein, nuts are packed with other micronutrients including essential vitamins and minerals, as well as antioxidant compounds.
Almonds are known to be a great source of vitamin E, providing nearly half your daily value in a 1-ounce serving, which has antioxidant properties and benefits for skin health. You'll also find a good dose of magnesium in almonds, which supports sleep, heart health and blood sugar control.
Meanwhile, pistachios get their vibrant green color thanks to the many beneficial plant compounds they contain. Specifically, the color that comes from lutein and zeaxanthin, Rizzo explained previously, which are anti-inflammatory compounds that support eye and brain health.
Pistachios are also rich in B vitamins, and they support sleep as a natural source of both melatonin and tryptophan.
Almonds and pistachios are both healthy, nutritious, plant sources of filling protein, gut-healthy fiber, and essential nutrients and antioxidants.
They have almost identical amounts of protein, fiber, fat and calories per serving, so one isn't really better or worse for you than the other. And you shouldn't feel like you have to choose between almonds and pistachios.
But if, for whatever reason, you can only choose one or the other, keep in mind that almonds have slightly more fiber than pistachios. So, those who are focused on hitting a specific fiber goal may find that almonds help them hit their daily number a little easier than pistachios.
But pistachios can be a helpful part of a high-fiber diet as well, and provide some extra antioxidants. If you're tired of almonds -- or have a complicated, diet-culture-infected relationship with them -- give pistachios a try instead.
Rizzo also previously chose pistachios as the best nut to eat for weight loss because they're smaller than other protein-rich nuts, which means you can eat more pistachios per 1-ounce serving than you can with almonds.
But, again, you really don't need to choose. The best option is to eat a wide variety of nuts regularly to get the best of all worlds.
"Basically, if you eat a variety of nuts, you will get a variety of micronutrients," Rizzo said previously. "They also make a crunchy addition to salads, oatmeal, smoothie bowls and grain bowls," she says, "and you can use them as a crispy breading for proteins."
Just keep an eye on the sodium in salted nuts, she cautioned, as some varieties contain a lot and it's easy to eat a larger serving of nuts than you intended.