Poppy Seed
Pecan Nut
Pine Nut
Pine nuts have a delicate buttery flavor and creamy texture. They’re nutrient-dense and often used in cooking, salads, or as a snack, providing good fats and essential minerals.
65
1 tbsp
(10 grams)
CAL
B
Nutri-Score
High in protein, magnesium, and antioxidants but rich in (healthy) fats.
Value per 100 grams & per cup (135g):
675 kcal | 910 kcal
Protein
13.7 grams | 18.5 grams
Fats
68.4 grams | 92.3 grams
Carbohydrates
13.1 grams | 17.7 grams
Fiber
3.7 grams | 5 grams
Vitamins & Nutrients
- Magnesium: Supports muscle and nerve function.
- Vitamin E: Acts as an antioxidant and supports skin health.
- Iron: Helps with oxygen transport in the blood.
- Zinc: Supports immune function and wound healing.
Satiety and Feelings
Pine nuts provide a rich, creamy mouthfeel with fats that promote fullness and sustained energy. Their protein content helps muscle maintenance.
What does 100 g look like?
About 3/4 cup or roughly a small handful and a half of raw pine nuts.
What does 2000|2500 calories look like?
About 2.5 cups (340 grams | 0.75 lbs) of raw pine nuts.
* Bad or good fats?
Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health. So nutritionally, this is protective fat, not harmful fat.
Daily Value per 100 grams %
Did you know?
Pine nuts have been harvested for thousands of years, dating back to ancient civilizations.
The largest producers of pine nuts are Russia, China, and North Korea.
Pine nuts come from the seeds of various species of pine trees, mostly found in the Northern Hemisphere.
They are a key ingredient in traditional Italian pesto sauce.
Drawbacks ⚠️
High in calories and fat, so portion control is important to avoid excess calorie intake.
Some people may experience pine nut syndrome, a rare taste disturbance causing a metallic or bitter taste after eating pine nuts.
Can cause allergic reactions in individuals sensitive to tree nuts.
- Pine nuts are expensive due to labor-intensive harvesting, low yield from pine cones, and limited growing regions, which also affects their availability and price.
