What vitamins and minerals are in pistachio milk?

Pistachio milk inherits its nutrients from pistachios, which are genuinely rich in vitamin B6, thiamin (B1), copper, manganese and phosphorus, with useful magnesium, potassium, iron, zinc, vitamin E and folate. But the milk is mostly water with only a small amount of nut, so a glass carries far less of each than the whole nut. Calcium, vitamin D and sometimes B12 are only present if the brand adds them, so check the label.

Does pistachio milk have calcium and vitamin D?

Only if it is fortified. Pistachios are not a significant natural source of calcium, and contain essentially no vitamin D. Many commercial plant milks add calcium and vitamin D (and sometimes B12) to match dairy, but this is brand-dependent. There is no universal figure for pistachio milk. Read the nutrition panel: if it lists calcium or vitamin D, those are added.

Is pistachio milk a good source of vitamin B6?

Whole pistachios are one of the most B6-dense foods, with about 1.7 mg per 100 g, roughly a full day's value. But pistachio milk uses only a small amount of nut per glass and dilutes it heavily, so the milk delivers only a fraction of that. Treat the milk as a modest, not a meaningful, source of B6 unless a brand's label says otherwise.

Why does pistachio milk have fewer nutrients than pistachios?

Because a glass is mostly water plus a small amount of nut. Strained homemade and some commercial versions also discard the fiber-rich pulp, which carries away minerals and fat-soluble vitamins like E and K. So you cannot apply whole-nut nutrition figures to a glass of milk. The per-serving amounts are much smaller and vary a lot by recipe and brand.

Pistachio Milk Vitamins & Minerals: What's Inside?

Pistachio milk inherits its vitamins and minerals from pistachios, and whole pistachios are genuinely impressive: rich in vitamin B6, thiamin (B1), copper, manganese and phosphorus, with useful amounts of magnesium, potassium, iron, zinc and vitamin E. The honest catch for the milk is dilution. A glass is mostly water with only a small amount of nut, so it carries a fraction of those numbers. Here is what's actually inside, and why you can't read whole-nut figures onto your glass.

What vitamins and minerals are pistachios rich in?

Pistachios stand out for a handful of micronutrients. Per 100 g of raw whole pistachios, USDA figures show vitamin B6 at about 1.70 mg (roughly a full day's value, since pistachios are one of the most B6-dense foods), thiamin at 0.87 mg (~72% DV), copper at 1.30 mg (~144% DV), manganese at 1.20 mg (~52% DV), and phosphorus at 490 mg (~39% DV). Behind those come magnesium (121 mg, ~29% DV), potassium (~1025 mg, ~22% DV), iron (3.92 mg, ~22% DV), zinc (2.20 mg, ~20% DV), vitamin E (2.86 mg, ~19% DV) and folate (51 mcg, ~13% DV).

Whole raw pistachios	Per 100 g	%DV	Per 1 oz (28 g)
Vitamin B6	1.70 mg	~100%	~0.48 mg
Thiamin (B1)	0.87 mg	~72%	~0.25 mg
Copper	1.30 mg	~144%	~0.37 mg
Manganese	1.20 mg	~52%	~0.34 mg
Phosphorus	490 mg	~39%	~139 mg
Magnesium	121 mg	~29%	~34 mg
Potassium	~1025 mg	~22%	~291 mg
Iron	3.92 mg	~22%	~1.1 mg
Zinc	2.20 mg	~20%	~0.62 mg
Vitamin E	2.86 mg	~19%	~0.81 mg
Folate	51 mcg	~13%	~14 mcg
Calcium	105 mg	~8%	~30 mg

USDA FoodData Central, raw whole pistachios (#170184). %DV on the FDA 2,000-calorie Daily Values. These are figures for the whole nut, not for a glass of milk.

A peer-reviewed review confirms the qualitative picture: pistachios carry vitamins A, E (especially γ-tocopherol), K, the B-vitamins except B12, and folate, alongside minerals including potassium, phosphorus, magnesium, calcium, copper, iron, manganese, selenium and zinc.

Why the milk has only a fraction of these

This is the key point, and the honest one. The figures above are for whole pistachios. Pistachio milk is blended nuts and water, and a typical cup uses only a small amount of nut, so the per-serving vitamin and mineral content is a fraction of the whole-nut numbers, and it varies hugely by recipe and brand. The same dilution explains why the milk is also low in protein and low in calories.

Straining makes it more pronounced. When you make pistachio milk at home and strain out the pulp, the fiber-rich solids carry away minerals and fat-soluble nutrients like vitamin E and K. So you genuinely cannot copy the whole-nut %DV onto your glass. A strained milk keeps even less. For any specific number, the only reliable source is the brand's own nutrition panel.

What's naturally present versus what's added

Two of the nutrients people most expect from a milk, calcium and vitamin D, are not pistachio strengths. Pistachios provide modest calcium (~8% DV per 100 g of nut, far less in the diluted milk) and essentially no vitamin D. Where you see meaningful calcium, vitamin D, or sometimes B12 on a pistachio-milk label, those are fortification, added by the brand to resemble dairy. This is brand-dependent, and we could not verify any single universal figure, so always check the label. If you are comparing milks on these nutrients, see pistachio milk vs cow's milk and vs almond milk; a fortified plant milk can match dairy on calcium, but an unfortified one will not.

What about lutein for eye health?

Pistachios are the standout nut for the eye-health carotenoids lutein and zeaxanthin, among the few nuts with a meaningful amount, and well ahead of other common nuts. An early randomized controlled trial from Tufts found that 57 g a day of whole pistachios (about 1.65 mg of lutein plus zeaxanthin) significantly raised macular pigment optical density in healthy middle-aged and older adults by six weeks, holding to twelve. That is promising, but it is for whole pistachios at two ounces a day, in a small healthy-adult sample over a short period, and partly industry-funded, not established, and not a claim you can transfer to the milk. A strained glass discards most of the nut and its carotenoids, so do not expect pistachio milk to deliver that dose.

The honest takeaway

Pistachios are a genuinely nutrient-dense nut, especially for B6, thiamin, copper, manganese and phosphorus. Pistachio milk shares that profile in spirit but not in dose: it is a light, mostly-water drink that contributes a small fraction toward your intake of these nutrients, with calcium and vitamin D present only if fortified. Read it as a flavorful milk, and lean on the whole nut or the wider nutrition picture for real micronutrient density. If you are pregnant, feeding an infant, or managing diabetes, kidney disease (note pistachios' high potassium and phosphorus) or another condition, speak to your doctor, health visitor or a registered dietitian rather than relying on a milk for specific nutrients.

Which brands fortify with calcium, and how much, comes off the panel itself. Our compiled pistachio milk nutrition facts per cup table records the declared calcium for every US carton, both per cup and per 100 ml, with a check date on each figure.

Allergy note

Pistachios are a tree nut, so pistachio milk is unsuitable for anyone with a nut allergy. Naturally dairy-free and plant-based, it suits vegan and lactose-free diets, but it is not a like-for-like nutritional swap for dairy unless fortified. This is general nutrition information, not personalized dietary advice; check current product labels for the exact vitamins and minerals in any brand.

Allergy note: Pistachios are a tree nut. If you have a nut allergy, avoid pistachio milk and pistachio products, and check labels for cross-contamination warnings. This article is general information, not personalized dietary or medical advice.