Nuts and Seeds

Nutrition Facts Pine Nuts

Tree nuts

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. Choose kernels without mold, insect damage, or a paint-like rancid odor and store them airtight away from heat and light; refrigeration extends quality.

Calories689
Protein15.7g
Carbs18.6g
Fat61.3g
Protein Carbs Fat

Nutrition for 100 g

Calories 689 kcal
Protein 15.7 g
Total Fat 61.27 g
Carbohydrates 18.59 g
Fiber 3.94 g
Total Sugars 3.59 g
Sodium 0 mg

Nutrients

Full nutrient profile

Proximates
Water 1.93 g
Energy (Atwater General Factors) 688.61 kcal
Energy (Atwater Specific Factors) 642.99 kcal
Nitrogen 2.96 g
Protein 15.7 g
Total lipid (fat) 61.27 g
Ash 2.51 g
Energy 2816 kj
Energy 673 kcal
Carbohydrates
Carbohydrate, by difference 18.59 g
Fiber, total dietary 3.94 g
Sucrose 3.45 g
Glucose 0.07 g
Maltose 0 g
Sugars, Total 3.59 g
Starch 1.43 g
Fructose 0.07 g
Lactose 0 g
Galactose 0 g
Lipids
SFA 15:0 0 g
PUFA 20:2 n-6 c,c 0.4 g
PUFA 18:3 n-6 c,c,c 0.05 g
PUFA 20:3 0.35 g
SFA 10:0 0 g
SFA 16:0 3.21 g
SFA 18:0 1.39 g
SFA 20:0 0.23 g
MUFA 18:1 17.95 g
PUFA 18:2 33.15 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0.8 g
MUFA 22:1 0 g
SFA 17:0 0 g
SFA 24:0 0 g
MUFA 17:1 0 g
MUFA 15:1 0 g
PUFA 18:3 n-3 c,c,c (ALA) 0.11 g
SFA 8:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
PUFA 22:6 n-3 (DHA) 0 g
SFA 22:0 0.07 g
MUFA 14:1 0 g
MUFA 16:1 0.02 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
Fatty acids, total saturated 4.9 g
Fatty acids, total monounsaturated 18.76 g
Fatty acids, total polyunsaturated 34.07 g
SFA 4:0 0 g
SFA 6:0 0 g
PUFA 18:3 0.16 g
Campesterol 20 mg
Stigmasterol 0 mg
Beta-sitosterol 132 mg
Cholesterol 0 mg
Amino acids
Tryptophan 0.15 g
Threonine 0.47 g
Isoleucine 0.57 g
Leucine 1.1 g
Lysine 0.59 g
Methionine 0.33 g
Phenylalanine 0.59 g
Tyrosine 0.59 g
Valine 0.74 g
Arginine 2.66 g
Histidine 0.37 g
Alanine 0.75 g
Aspartic acid 1.38 g
Glutamic acid 3.44 g
Glycine 0.73 g
Proline 1.05 g
Serine 0.98 g
Hydroxyproline 0 g
Cysteine 0.47 g
Cystine 0.29 g
Minerals
Calcium, Ca 8.74 mg
Iron, Fe 5.36 mg
Magnesium, Mg 205.9 mg
Phosphorus, P 540 mg
Potassium, K 654.8 mg
Sodium, Na 0 mg
Zinc, Zn 5.71 mg
Copper, Cu 1.12 mg
Manganese, Mn 10.25 mg
Molybdenum, Mo 3.28 ug
Selenium, Se 0.7 ug
Vitamins and other components
Thiamin 0.63 mg
Niacin 4.47 mg
Vitamin B-6 0.25 mg
Biotin 12.9 ug
Vitamin K (phylloquinone) 3.2 ug
Vitamin K (Dihydrophylloquinone) 0 ug
Vitamin K (Menaquinone-4) 0 ug
Folic acid 0 ug
Vitamin E (alpha-tocopherol) 9.33 mg
Lutein + zeaxanthin 9 ug
Tocopherol, beta 0 mg
Tocopherol, gamma 11.15 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Pantothenic acid 0.31 mg
Carotene, beta 17 ug
Carotene, alpha 0 ug
Cryptoxanthin, beta 0 ug
Lycopene 0 ug
Tocopherol, delta 0 mg
Tocotrienol, gamma 0.69 mg
Tocotrienol, delta 0 mg
Vitamin C, total ascorbic acid 0.8 mg
Riboflavin 0.23 mg
Vitamin D (D2 + D3) 0 ug
Vitamin D (D2 + D3), International Units 0 iu
Folate, food 34 ug
Vitamin A, RAE 1 ug
Folate, DFE 34 ug
Betaine 0.4 mg
Choline, total 55.8 mg
Retinol 0 ug
Vitamin A, IU 29 iu
Vitamin B-12 0 ug
Vitamin B-12, added 0 ug
Vitamin E, added 0 mg
Folate, total 34 ug
Other nutrients
Caffeine 0 mg
Theobromine 0 mg
Alcohol, ethyl 0 g
More about allergens

This food contains a tree nut, one of the nine major food allergen groups recognized in the United States. Allergy to one tree nut does not automatically define tolerance to another; follow individual medical advice and verify packaged-food labels.

This general information does not replace the ingredient and allergen label on a packaged product or individual medical advice.

Interesting fact

Grinding changes how quickly nut and seed fat becomes accessible

In intact kernels, part of the oil remains enclosed by plant cell walls. Chopping, milling, and turning a nut or seed into butter disrupt more cells, so fat is generally released more readily during digestion.

Related foods

Compare similar foods

View all foods
Almond Butter nutrition facts645 kcal
Almond Butter100 gP 20.8g · C 21.2g · F 53g
Almond Flour nutrition facts622 kcal
Almond Flour100 gP 26.2g · C 16.2g · F 50.2g
Almonds (Dry Roasted, Salted) nutrition facts620 kcal
Almonds (Dry Roasted, Salted)100 gP 20.4g · C 16.2g · F 57.8g
Almonds (Dry Roasted, Unsalted) nutrition facts598 kcal
Almonds (Dry Roasted, Unsalted)100 gP 21g · C 21g · F 52.5g
Almonds (Raw, Unsalted) nutrition facts626 kcal
Almonds (Raw, Unsalted)100 gP 21.5g · C 20g · F 51.1g

Recipes with this food

Use pine nuts in simple recipes

Recipes featuring this food will appear here when the recipe library is connected.

These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.