Pistachios join quinoa and soy as substitute for animal proteins.
MONTEREY, CA – March 3, 2020 —Today it was announced that a new analysis1 shows U.S. grown roasted pistachios meet the generally accepted definition as a “complete protein,” meaning they join the ranks of a small number of plant proteins such as quinoa, chickpeas, and soybeans that have become popular among vegetarians and consumers who wish to move away from animal proteins.The findings were announced to pistachio growers at the American Pistachio Growers Annual Conference in Monterey, California.
Pistachios qualify as a source of protein and the Food and Drug Administration defines a complete protein as a food that contains “all of the essential amino acids in adequate amounts.”1Adequate levels of all nine essential amino acids are shown to be present in roasted pistachios, based on a Protein Digestibility Corrected Amino Acid Score (PDCAAS) for pistachios, which was presented at the Federation of European Nutrition Societies (FENS) Conference in Dublin, Ireland on October 17, 2019.2Roasted pistachios have a PDCAAS of 81 percent and 80 percent of casein, the protein found in milk, meets the USDA definition as an alternate source of protein for school meals.3
“While we’ve always known nuts contain protein, we now know roasted pistachios with all nine amino acids in these amounts are a complete protein,” said Nigel Mitchell, BSC, MSC, RD, author of The Plant Based Cyclist and nutritionist for multiple pro and British national sports teams.“This is great news, especially for active adults and athletes who would want a complete protein that’s portable and doesn’t require cooking. As such, roasted pistachios usefully contribute to the varied and balanced diet and healthy lifestyle that’s so important for good health.”In Europe, pistachios meet the threshold for a source of protein.
Nearly all complete proteins come from meat, fish, eggs, and dairy products.Soy is a plant-based protein cited by the FDA as a complete protein.1
“Amino acids are the 20 building blocks of protein but nine ‘essential’ amino acids are not produced by the human body, so they must be obtained in food,” explained Dr. Arianna Carughi, Science Advisor to American Pistachio Growers, the trade association for the U.S. pistachio industry.“The vast majority of plant-based foods are ‘incomplete’ proteins, so they are deficient in one or more of the essential amino acids; however, combining two complete proteins at once or, within a day, creates a complete protein.Roasted pistachios can now be considered a complete protein source for those who are over five years old.”
CONTACT:
USA:Amber Wilson, MS, RD
PH: (001) 559-475-0435
AWilson@AmericanPistachios.org
Science Advisor:Arianna Carughi, PhD
PH: (001) 650-799-4420
arianna.carughi@gmail.com
FAQs
Pistachios are a versatile complete protein source, containing all essential amino acids. They promote muscle growth, support a healthy immune system, and offer numerous health benefits.
Are pistachios full of protein? ›
Pistachios contribute to a person's daily protein needs, at almost 6 g of protein per 1 oz serving. Protein accounts for approximately 21 % of the total weight of the nut, making it a good source for vegetarians and vegans, among others.
Is protein in nuts a complete protein? ›
If the protein you eat doesn't have all the nine types of amino acids you need to get from food, it's called an "incomplete protein." Incomplete proteins examples include: Nuts and seeds. Whole grains (like brown rice or whole-wheat bread) Vegetables.
What to eat with nuts to make a complete protein? ›
Combining incomplete proteins to form a complete protein
Combinations include: Nuts or seeds with whole grains (peanut butter on whole wheat toast) Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)
What to eat with pistachio for complete protein? ›
Pistachios are very versatile when used in meals. They add a great crunch to a spinach salad with strawberries and chicken. And for dinner, I think a pistachio crust is a great option on so many dishes from salmon, scallops, chicken, and lamb. Pair with some farro and a green veggie and you have one tasty dish.
Can you get all the protein you need from nuts? ›
“For people who don't eat much meat, or no meat at all, a wide variety of plant foods such as legumes, lentils, nuts, seeds and whole grains on a daily basis will allow for you to get the complete proteins you need,” Culbertson says. These foods also provide additional benefits in the form of vitamins and minerals.
Can you overeat pistachios? ›
Eating too many pistachios can increase the release of oxalates and methionine in the body. Oxalates can bind to calcium and potassium, resulting in calcium and potassium oxalates. At the same time, Methionine may convert into cysteine and may result in the formation of cystine kidney stones.
Is it okay to eat pistachios every day? ›
Why pistachios are a healthy choice. Making nuts such as pistachios a part of your everyday eating is associated with decreased risk of death from cancer, heart disease and respiratory disease, Jeffers says. Pistachios and other nuts are a mainstay of the healthy Mediterranean diet.
Are pistachios healthier than almonds? ›
If your goal is to improve immune function or boost bone or digestive health, opt for almonds. Following the keto diet or hoping for better heart or brain health or a little mood boost? Walnuts should be your nut of choice. For those looking to lose weight or for the biggest antioxidant boost, reach for pistachios.
Which nut is complete protein? ›
“While we've always known nuts contain protein, we now know roasted pistachios with all nine amino acids in these amounts are a complete protein,” said Nigel Mitchell, BSC, MSC, RD, author of The Plant Based Cyclist and nutritionist for multiple pro and British national sports teams.
About a handful (1.5 ounces) is a good amount to shoot for each day. If you're concerned about limiting your pistachio intake, go for the kind that have shells on them instead of the pre-shelled ones. You should also be careful if you have a fructan intolerance.
Is hummus a complete protein? ›
The best part about hummus protein is that it provides your body with all nine essential amino acids that are able to produce complete protein – this makes it a much better choice than other sources. You can up the amount you get when you eat humus by pairing it with food that is also high in protein, such as: Broccoli.
What food has all 20 amino acids? ›
Animal and plant foods that contain complete proteins or all amino acids include:
- Red meat.
- Chicken.
- Fish.
- Seafood.
- Eggs.
- Milk.
- Cheese.
- Yogurt.
Yogurt proteins are complete proteins. They contain all nine essential amino acids. Yogurt provides protein without increasing your intake of saturated fats or sodium. It contains other nutrients like calcium, various minerals, and vitamins.
Do pistachios have all 9 essential amino acids? ›
Roasted American pistachios joined soy, quinoa, and buckwheat to be classified as a complete protein source that provides all nine essential amino acids in adequate amounts for people 5 years and older.
Does pistachio has more protein than egg? ›
Pistachios pack a punch with 21.1g of protein per 100g, while eggs offer 12.6g. 🥚🌰 Did You Know, Pistachios in China are known as the 'happy nut,' in Iran, it's called the 'smiling nut,' and they're also dubbed the 'green almond.
Do pistachios have as much protein as an egg? ›
2. They have as much protein as an egg. A serving (1 oz or 49 nuts) has 160 calories and 6 grams of protein – about the same as an egg. [Read: 1 Egg 8 Ways.]
What has more protein almonds or pistachios? ›
A 1-ounce (28-gram) serving of pistachios contains approximately 159 calories, 6 grams of protein, 13 grams of fat, and 3 grams of dietary fiber. On the other hand, a 1-ounce serving of almonds provides about 161 calories, 6 grams of protein, 14 grams of fat, and 3.5 grams of dietary fiber.
