Know what’s on your plate
Pine nut
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 712 kcal —
- Protein 14 g 27%
- Carbohydrate 2.9 g 1%
- Fat 68 g 88%
- Saturated fat 4.9 g 25%
- Fibre 10 g 36%
- Sugars 1.8 g —
- Sodium 9 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1.4 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 8.5 mg 56%
- Vitamin K 53.9 µg 45%
- Thiamin (B1) 0.57 mg 48%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 3.3 mg 21%
- Pantothenic acid (B5) 0.26 mg 5%
- Vitamin B6 0.14 mg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 6.2 mg 0%
- Iron 4.6 mg 26%
- Magnesium 227 mg 54%
- Phosphorus 527 mg 42%
- Potassium 662 mg 14%
- Zinc 5.6 mg 51%
- Copper 1.2 mg 133%
- Manganese 8.2 mg 357%
- Iodine 11.2 µg 7%
Similar foods
Questions about Pine nut
How do you toast pine nuts without burning them?
Toast them in a dry frying pan over a low to medium heat for about 2–3 minutes, stirring or shaking the pan often; they can go from golden to burnt quickly. Tip them onto a plate as soon as they smell fragrant, rather than leaving them in the hot pan.
How should you store pine nuts?
Their high oil content means they can turn rancid if kept warm for too long. Seal them in an airtight container in the fridge, or freeze them for longer storage; you can use them straight from the freezer.
What can you make with pine nuts?
They are a classic ingredient in pesto alla Genovese, traditionally pounded with basil, garlic, hard cheese and olive oil. Sprinkle toasted pine nuts over salads, pasta, roasted vegetables or aubergine dishes for a buttery crunch.
What can you use instead of pine nuts in pesto?
Walnuts or blanched almonds make a good pesto substitute, though they give it a different flavour. For a pine-nut-free option, try sunflower seeds; toast them first for a nuttier taste.
Are pine nuts actually nuts?
They are edible seeds from pine cones, not the botanical nuts of trees such as hazel or walnut. The seeds are extracted from the cones and their hard shells are removed before sale.
Are pine nuts a good source of magnesium?
Yes. A 30 g handful provides 68.1 mg of magnesium and 4.1 g of protein. Pine nuts are also high in zinc, with 1.7 mg in the same portion.
Which has more protein, pine nuts or sunflower seeds?
Sunflower seeds have more: they provide 23.1 g of protein per 100 g, compared with 14 g in pine nuts.
Source: ANSES–Ciqual (France) 15025 · per 100 g · carbohydrate per EU label, fibre excluded
