Know what’s on your plate
Pilinuts
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 719 kcal —
- Protein 11 g 22%
- Carbohydrate 4 g 1%
- Fat 80 g 102%
- Saturated fat 31 g 156%
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0.6 mg 1%
- Thiamin (B1) 0.91 mg 76%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.52 mg 3%
- Pantothenic acid (B5) 0.48 mg 10%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 60 µg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 145 mg 11%
- Iron 3.5 mg 20%
- Magnesium 302 mg 72%
- Phosphorus 575 mg 46%
- Potassium 507 mg 11%
- Zinc 3 mg 27%
- Copper 0.96 mg 106%
- Manganese 2.3 mg 101%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 719 | 11 g | 4 g | 80 g |
| 1 × cup | 120 g | 863 | 13 g | 4.8 g | 96 g |
| 1 × oz (15 kernels) | 28.4 g | 204 | 3.1 g | 1.1 g | 23 g |
| 2 × cup | 240 g | 1726 | 26 g | 9.6 g | 191 g |
| ½ × cup | 60 g | 431 | 6.5 g | 2.4 g | 48 g |
| 3 × cup | 360 g | 2588 | 39 g | 14 g | 286 g |
| 4 × cup | 480 g | 3451 | 52 g | 19 g | 382 g |
Similar foods
- Pilinuts-canarytreedried719 kcal / 100 g
- Pinyon pine nutsdried629 kcal / 100 g
- Pine nutsdried675 kcal / 100 g
- Pignolia pine nutsdried673 kcal / 100 g
- Hickorynutsdried657 kcal / 100 g
- Butternutsdried612 kcal / 100 g
- Nuts563 kcal / 100 g
- Beechnutsdried576 kcal / 100 g
- Ginkgo nutsdried348 kcal / 100 g
- Filberts or hazelnutsdried629 kcal / 100 g
Questions about Pilinuts
What do pilinuts taste like?
They have a rich, buttery flavour and a soft, creamy texture, especially when roasted. Use them whole as a snack or chop them over porridge, yoghurt or salads.
How do you roast pilinuts?
Spread shelled pilinuts in a single layer and roast at 150°C for about 8–10 minutes, stirring once. They brown quickly, so take them out as soon as they smell toasted and let them cool.
How should you store pilinuts?
Keep them in an airtight container in a cool, dark place. For longer storage, refrigerate or freeze them; their rich oil can turn stale if they are left warm for too long.
How many pilinuts make a sensible snack portion?
About 15 kernels, or 28 g, is a typical portion and provides 204 kcal. Their buttery richness makes a small handful satisfying on its own or alongside fruit.
Are pilinuts a good source of any minerals?
They are a source of magnesium and high in copper and manganese. A 28 g portion provides 84.6 mg of magnesium, 0.27 mg of copper and 0.65 mg of manganese.
Can you use pilinuts instead of pine nuts?
Yes: use them in pesto, pasta or salads wherever you would use pine nuts. Pilinuts are softer and more buttery, so they make a creamier pesto; toast them lightly first for a deeper flavour.
Are pilinuts safe for someone with a nut allergy?
No—pili nuts are tree nuts and can trigger an allergic reaction. Avoid them if you have a tree-nut allergy, and take care with foods that may contain nut traces.
Source: USDA FoodData Central 170590 · per 100 g · carbohydrate per EU label, fibre excluded
