Know what’s on your plate
Pine nuts
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 675 kcal —
- Protein 17 g 33%
- Carbohydrate 9.8 g 4%
- Fat 62 g 79%
- Saturated fat 4.3 g 22%
- Fibre 6.4 g 23%
- Sugars 4.9 g —
- Sodium 1.3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 0.8 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 11.9 mg 79%
- Vitamin K 4.9 µg 4%
- Thiamin (B1) 0.49 mg 40%
- Riboflavin (B2) 0.26 mg 20%
- Niacin (B3) 3.3 mg 21%
- Pantothenic acid (B5) 0.41 mg 8%
- Vitamin B6 0.22 mg 13%
- Biotin (B7) 17.1 µg 57%
- Folate (B9) 63.4 µg 16%
- Vitamin B12 0 µg 0%
- Choline 55.8 mg 10%
Minerals
- Calcium 9.9 mg 1%
- Iron 4.9 mg 27%
- Magnesium 205 mg 49%
- Phosphorus 490 mg 39%
- Potassium 603 mg 13%
- Zinc 5.8 mg 52%
- Copper 1.3 mg 144%
- Manganese 8.6 mg 374%
- Selenium 1 µg 2%
- Iodine 0 µg 0%
Similar foods
- Pignolia pine nutsdried673 kcal / 100 g
- Pinyon pine nutsdried629 kcal / 100 g
- Piñon680 kcal / 100 g
- Pinion fruitcooked, unsalted175 kcal / 100 g
- Pine seedpinus sp.594 kcal / 100 g
- Pinon nutsroasted, navajo541 kcal / 100 g
- Pilinuts-canarytreedried719 kcal / 100 g
- Pilinutsdried719 kcal / 100 g
- Peanutsdried610 kcal / 100 g
- Beechnutsdried576 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 medium-low heat for about 3–5 minutes, shaking the pan often. Take them off as soon as they turn golden and smell nutty; they can burn quickly, and keep cooking a little from the residual heat.
Do you need to soak pine nuts before eating them?
No. Pine nuts are ready to eat straight from the packet, and soaking is not needed for pesto, baking or snacking. Toast them first if you want a deeper flavour and extra crunch.
How should you store pine nuts?
Their high oil content means they can turn rancid, so keep them sealed in the fridge if you will use them within a few weeks. For longer storage, freeze them in an airtight container; you can use them straight from frozen.
What can you make with pine nuts besides pesto?
Scatter toasted pine nuts over salads, roasted vegetables or pasta, or stir them into rice dishes and stuffings. They are also used in Italian torta della nonna and in Middle Eastern and Mediterranean pastries.
What can you use instead of pine nuts in pesto?
Walnuts, almonds or cashews all work; toast them lightly first for a fuller flavour. For a seed-based alternative, use sunflower seeds, though the result will taste different from classic pesto.
Are pine nuts actually nuts?
They are edible seeds from pine cones, rather than botanical nuts. The name is still the familiar culinary one, and different pine species produce seeds of different sizes and flavours.
Can pine nuts taste bitter or metallic?
A bitter or metallic taste that appears after eating pine nuts can linger for days, even when the nuts smelled and looked normal. It is known as pine mouth; avoid eating more from that batch and discard it if the taste seems stale or rancid.
Are pine nuts a good source of protein?
They provide 17 g of protein per 100 g and are also a source of fibre. Pine nuts are energy-dense, so a small sprinkle over a dish is a more usual portion than eating them by the handful.
Source: Frida (Denmark) 806 · per 100 g · carbohydrate per EU label, fibre excluded
