Know what’s on your plate
Pine nuts
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 673 kcal —
- Protein 14 g 27%
- Carbohydrate 9.4 g 3%
- Fat 68 g 88%
- Saturated fat 4.9 g 24%
- Fibre 3.7 g 13%
- Sugars 3.6 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0.8 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 9.3 mg 62%
- Vitamin K 53.9 µg 45%
- Thiamin (B1) 0.36 mg 30%
- Riboflavin (B2) 0.23 mg 17%
- Niacin (B3) 4.4 mg 27%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.09 mg 6%
- Folate (B9) 34 µg 9%
- Vitamin B12 0 µg 0%
- Choline 55.8 mg 10%
Minerals
- Calcium 16 mg 1%
- Iron 5.5 mg 31%
- Magnesium 251 mg 60%
- Phosphorus 575 mg 46%
- Potassium 597 mg 13%
- Zinc 6.5 mg 59%
- Copper 1.3 mg 147%
- Manganese 8.8 mg 383%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 673 | 14 g | 9.4 g | 68 g |
| 1 × cup | 135 g | 909 | 19 g | 13 g | 92 g |
| 1 × oz (167 kernels) | 28.4 g | 191 | 3.9 g | 2.7 g | 19 g |
| 1 × nuts | 1.7 g | 11 | 0.2 g | 0.2 g | 1.2 g |
| 2 × cup | 270 g | 1817 | 37 g | 25 g | 185 g |
| ½ × cup | 67.5 g | 454 | 9.2 g | 6.3 g | 46 g |
| 3 × cup | 405 g | 2726 | 55 g | 38 g | 277 g |
| 4 × cup | 540 g | 3634 | 74 g | 51 g | 369 g |
Similar foods
- Pignolia pine nutsdried673 kcal / 100 g
- Pinyon pine nutsdried629 kcal / 100 g
- Piñon680 kcal / 100 g
- Pine seedpinus sp.594 kcal / 100 g
- Pinion fruitcooked, unsalted175 kcal / 100 g
- Pinon nutsroasted, navajo541 kcal / 100 g
- Beechnutsdried576 kcal / 100 g
- Pilinutsdried719 kcal / 100 g
- Nuts563 kcal / 100 g
- Pinhãomiolo622 kcal / 100 g
Questions about Pine nuts
How do you toast pine nuts without burning them?
Warm them in a dry frying pan over a low to medium heat for about 3–5 minutes, stirring often; take them off as soon as they turn golden and smell nutty. They keep cooking briefly in the hot pan, so tip them on to a plate straight away.
How should you store pine nuts?
Their high oil content means they can turn rancid more quickly than many other nuts and seeds. Keep 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 use pine nuts for besides pesto?
Scatter toasted pine nuts over salads, roasted vegetables or pasta, or stir them into rice dishes and stuffings. They are also a familiar topping for hummus and are used in Middle Eastern dishes such as kibbeh.
What can you use instead of pine nuts in pesto?
Walnuts, almonds or sunflower seeds all work; toast them lightly first for a deeper flavour. The result will taste different, but you can keep the same amount and blend them with the basil, garlic, cheese and oil.
Why can pine nuts leave a bitter or metallic taste?
Some pine nuts can cause a temporary taste disturbance known as pine mouth, in which food tastes bitter or metallic. It may start a day or two after eating them and usually fades on its own over days or weeks.
Are pine nuts really nuts?
They are edible seeds from pine cones, not botanical nuts. The seeds are usually removed from the cones and their hard shells before sale.
How many pine nuts is a typical serving?
A small handful of about 28 g—roughly 167 kernels—is a practical portion. That provides 191 kcal.
Can you be allergic to pine nuts?
Yes. Pine nuts can trigger an allergic reaction, even though they are seeds rather than botanical nuts; avoid them if you know you react to them.
Source: USDA FoodData Central 170591 · per 100 g · carbohydrate per EU label, fibre excluded
