Nuts and SeedsTree nuts

Pine Nuts Nutrition Facts

Pine Nuts are a nut or seed food whose intact, roasted, ground, or butter form changes texture and nutrient accessibility. They provide protein, dietary fiber, monounsaturated fat, and polyunsaturated fat.

Calories689

Protein15.7 g

Carbs18.6 g

Fat61.3 g

ProteinCarbsFat

Nutrition for 100 g

Calories689 kcal

Protein15.7 g

Total Fat61.3 g

Carbohydrates18.6 g

Fiber3.9 g

Total Sugars3.59 g

Sodium0 mg

Source: USDA FoodData Central, record 2346392

Nutrients

Full nutrient profile

Proximates

Water1.925 g

Nitrogen2.963 g

Protein15.7039 g

Total lipid (fat)61.27 g

Ash2.509 g

Carbohydrates

Carbohydrate, by difference18.5921 g

Fiber, total dietary3.941 g

Sucrose3.45 g

Glucose0.07 g

Maltose0 g

Sugars, Total3.59 g

Starch1.43 g

Fructose0.07 g

Lactose0 g

Galactose0 g

Minerals

Calcium, Ca8.736 mg

Iron, Fe5.36 mg

Magnesium, Mg205.9 mg

Phosphorus, P540 mg

Potassium, K654.8 mg

Sodium, Na0 mg

Zinc, Zn5.713 mg

Copper, Cu1.119 mg

Manganese, Mn10.25 mg

Molybdenum, Mo3.284 ug

Selenium, Se0.7 ug

Vitamins and other components

Thiamin0.6253 mg

Niacin4.466 mg

Vitamin B-60.2546 mg

Biotin12.9 ug

Vitamin K (phylloquinone)3.2 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Folic acid0 ug

Vitamin E (alpha-tocopherol)9.33 mg

Lutein + zeaxanthin9 ug

Tocopherol, beta0 mg

Tocopherol, gamma11.15 mg

Tocotrienol, alpha0 mg

Tocotrienol, beta0 mg

Pantothenic acid0.313 mg

Carotene, beta17 ug

Carotene, alpha0 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Tocopherol, delta0 mg

Tocotrienol, gamma0.69 mg

Tocotrienol, delta0 mg

Vitamin C, total ascorbic acid0.8 mg

Riboflavin0.227 mg

Vitamin D (D2 + D3)0 ug

Vitamin D (D2 + D3), International Units0 iu

Folate, food34 ug

Vitamin A, RAE1 ug

Folate, DFE34 ug

Betaine0.4 mg

Choline, total55.8 mg

Retinol0 ug

Vitamin A, IU29 iu

Vitamin B-120 ug

Vitamin B-12, added0 ug

Vitamin E, added0 mg

Folate, total34 ug

Lipids

SFA 15:00 g

PUFA 20:2 n-6 c,c0.404 g

PUFA 18:3 n-6 c,c,c0.052 g

PUFA 20:30.353 g

SFA 10:00 g

SFA 16:03.212 g

SFA 18:01.39 g

SFA 20:00.229 g

MUFA 18:117.947 g

PUFA 18:233.15 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10.801 g

MUFA 22:10 g

SFA 17:00 g

SFA 24:00 g

MUFA 17:10 g

MUFA 15:10 g

PUFA 18:3 n-3 c,c,c (ALA)0.112 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

SFA 22:00.068 g

MUFA 14:10 g

MUFA 16:10.017 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

Fatty acids, total saturated4.899 g

Fatty acids, total monounsaturated18.764 g

Fatty acids, total polyunsaturated34.071 g

SFA 4:00 g

SFA 6:00 g

PUFA 18:30.164 g

Campesterol20 mg

Stigmasterol0 mg

Beta-sitosterol132 mg

Cholesterol0 mg

Amino acids

Tryptophan0.1467 g

Threonine0.4667 g

Isoleucine0.5667 g

Leucine1.097 g

Lysine0.5867 g

Methionine0.33 g

Phenylalanine0.5933 g

Tyrosine0.5867 g

Valine0.7367 g

Arginine2.663 g

Histidine0.37 g

Alanine0.7467 g

Aspartic acid1.383 g

Glutamic acid3.44 g

Glycine0.73 g

Proline1.047 g

Serine0.9833 g

Hydroxyproline0 g

Cysteine0.47 g

Cystine0.289 g

Other bioactive components

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

More about allergens

Contains Tree nuts as an intrinsic ingredient. Cross-contact is still possible in packaged products made on shared equipment. Check the actual package and manufacturer warning.

Practical guidance

How to choose and store Pine Nuts

How to choose

Choose nuts and seeds that look and smell fresh, in well-sealed packaging, with no rancid or off smell.

Storage

Store in a cool, dry place in a sealed container; follow the date on the package. After opening, reseal tightly; refrigerating or freezing can extend freshness. Follow the package date.