1 serving (28 grams) contains 191 calories, 3.9 grams of protein, 19.4 grams of fat, and 3.7 grams of carbohydrates.
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Nutrition Information
Calories |
764 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.6 g | 99% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 14.8 g | 5% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 4 g | ||
| protein | 15.6 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 8 mg | 0% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 676 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pinenuts
Pine nuts, the edible seeds of pine trees, are often featured in Mediterranean, Middle Eastern, and Italian cuisines. Popular for their creamy texture and nutty flavor, pine nuts have a rich nutritional profile. They are calorie-dense, offering 673 kcal per 100g, and are an excellent source of healthy fats (68.4g), predominantly unsaturated fats beneficial for heart health. They contain moderate protein (13.76g), essential for muscle development, and provide dietary fiber (3.53g) for digestive health. Pine nuts also supply micronutrients like iron (5.64mg), which supports oxygen transport, and small amounts of calcium (7mg) for bone health. However, they are low in vitamin C and contain negligible amounts of vitamin D. Their versatile flavor makes them a staple in dishes such as pestos, salads, and baked goods.
Health Benefits
- Rich in monounsaturated fats, which may help lower LDL cholesterol and reduce heart disease risk.
- Contain iron (5.64mg/100g), essential for maintaining healthy red blood cells and preventing anemia.
- Provide magnesium, supporting energy production and maintaining healthy muscle and nerve function.
- Loaded with antioxidants like Vitamin E, which may help reduce oxidative stress and inflammation.
- Offer a moderate amount of protein (13.76g/100g), contributing to muscle repair and growth.
Dietary Considerations
Selection and Storage
Store pine nuts in an airtight container in a cool, dark place or refrigerate them to extend freshness and prevent rancidity. Toasting enhances their flavor before use in recipes.
Common Questions About Pinenuts Nutrition
Are pine nuts high in protein?
Yes, pine nuts contain a moderate amount of protein, with approximately 13.76 grams per 100 grams. While they aren't as protein-dense as some other nuts or seeds, they can still contribute to your daily protein intake in a balanced diet.
Can I eat pine nuts on a keto diet?
Yes, pine nuts can be included in a keto diet as they are high in fats, with 68.43 grams of fat per 100 grams, and relatively low in carbs, providing only 13.05 grams of carbohydrates. However, portion control is key to staying within your carb limits.
What are the health benefits of pine nuts?
Pine nuts are packed with healthy monounsaturated fats, which support heart health. They are also a good source of vitamin E, magnesium, and antioxidants, which can help reduce inflammation and support overall wellness. However, their high calorie content means moderation is important.
How many pine nuts should I eat per day?
A typical serving size of pine nuts is about 1 ounce (28 grams), which equals roughly 1/4 cup. This serving provides around 191 calories, so it's best to stick to this amount to enjoy their benefits without overdoing the calorie intake.
How do pine nuts compare to other nuts?
Compared to other nuts, pine nuts are higher in fat but lower in protein. For example, while almonds have about 21 grams of protein per 100 grams, pine nuts provide about 13.76 grams. Pine nuts also have a unique buttery flavor and texture, making them a popular addition to dishes like pesto and salads.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
