Food Nutrient Profile - Pine Nuts

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Nutrients in 100 grams of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs
8%
85%
7%
100 g ▼

Macro Nutrients

Pine Nuts
Energy673 kcal
23.2%
Dried Pine Nuts provide 673kcal of Energy per 100 grams, meeting 23.2% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat68.4 g
70.5%
Dried Pine Nuts provide 68.4g of Fat per 100 grams, meeting 70.5% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat4.9 g
15.3%
Dried Pine Nuts provide 4.9g of Saturated Fat per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.16 g
10.3%
Dried Pine Nuts provide 0.16g of Omega 3 per 100 grams, meeting 10.3% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 633 g
195%
Dried Pine Nuts provide 33g of Omega 6 per 100 grams, meeting 195% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Dried Pine Nuts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate13 g
10%
Dried Pine Nuts provide 13g of Carbohydrate per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars3.6 g
4.95%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pine Nuts provide 3.6g of Sugars per 100 grams, meeting 4.95% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.07 g
0.097%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Dried Pine Nuts provide 0.07g of Fructose per 100 grams, meeting 0.097% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.07 g
%
Dried Pine Nuts provide 0.07g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose3.45 g
%
Dried Pine Nuts provide 3.45g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber3.7 g
9.74%
Dried Pine Nuts provide 3.7g of Fiber per 100 grams, meeting 9.74% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein13.7 g
24.4%
Dried Pine Nuts provide 13.7g of Protein per 100 grams, meeting 24.4% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Pine Nuts
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Dried Pine Nuts provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.36 mg
30.3%
Thiamine
Dried Pine Nuts provide 0.36mg of Vitamin B1 per 100 grams, meeting 30.3% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.23 mg
17.5%
Riboflavin
Dried Pine Nuts provide 0.23mg of Vitamin B2 per 100 grams, meeting 17.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B34.4 mg
27.4%
Niacin, nicotinic acid, niacinamide
Dried Pine Nuts provide 4.4mg of Vitamin B3 per 100 grams, meeting 27.4% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.31 mg
6.26%
Pantothenic acid
Dried Pine Nuts provide 0.31mg of Vitamin B5 per 100 grams, meeting 6.26% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.094 mg
7.23%
Pyridoxine
Dried Pine Nuts provide 0.094mg of Vitamin B6 per 100 grams, meeting 7.23% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B713 μg
43%
Biotin
Dried Pine Nuts provide 13μg of Vitamin B7 per 100 grams, meeting 43% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B934 μg
8.5%
Folates and Folic Acid
Dried Pine Nuts provide 34μg of Vitamin B9 per 100 grams, meeting 8.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pine Nuts provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0.8 mg
0.89%
Ascorbic acid
Dried Pine Nuts provide 0.8mg of Vitamin C per 100 grams, meeting 0.89% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pine Nuts provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E9.33 mg
62.2%
Tocopherols and Tocotrienols
Dried Pine Nuts provide 9.33mg of Vitamin E per 100 grams, meeting 62.2% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K54 μg
45%
Phytomenadione or phylloquinone
Dried Pine Nuts provide 54μg of Vitamin K per 100 grams, meeting 45% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Pine Nuts
Calcium16 mg
1.6%
Dried Pine Nuts provide 16mg of Calcium per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.32 mg
147%
Dried Pine Nuts provide 1.32mg of Copper per 100 grams, meeting 147% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.53 mg
69%
Dried Pine Nuts provide 5.53mg of Iron per 100 grams, meeting 69% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium251 mg
59.8%
Dried Pine Nuts provide 251mg of Magnesium per 100 grams, meeting 59.8% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese8.8 mg
383%
Dried Pine Nuts provide 8.8mg of Manganese per 100 grams, meeting 383% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum3.28 μg
7.3%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Dried Pine Nuts provide 3.28μg of Molybdenum per 100 grams, meeting 7.3% of the Recommended Dietary Allowance (RDA) of 45μg for Men 19-50 years
Phosphorus575 mg
82%
Dried Pine Nuts provide 575mg of Phosphorus per 100 grams, meeting 82% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium597 mg
17.6%
Dried Pine Nuts provide 597mg of Potassium per 100 grams, meeting 17.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.7 μg
1.27%
Dried Pine Nuts provide 0.7μg of Selenium per 100 grams, meeting 1.27% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Dried Pine Nuts provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc6.45 mg
58.6%
Dried Pine Nuts provide 6.45mg of Zinc per 100 grams, meeting 58.6% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water2.28 g
0.062%
Dried Pine Nuts provide 2.28g of Water per 100 grams, meeting 0.062% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Pine Nuts Nutrition Facts | 100g

Discover the nutritional data of pine nuts, including macro and micronutrients, in a 100g serving. Learn about the health benefits and nutritional value of dried pine nuts.

Vitamins in 100 Grams of Dried Pine Nuts

When you enjoy 100 grams of dried pine nuts, you're treating your body to a rich array of essential vitamins. Here's a closer look at what these little powerhouses offer:

Minerals in 100 Grams of Dried Pine Nuts

Minerals are another area where pine nuts shine, offering a variety of essential nutrients:

Macronutrients in 100 Grams of Dried Pine Nuts

When it comes to macronutrients, pine nuts offer a balanced profile:

In summary, dried pine nuts are a nutrient-dense food that can significantly contribute to your daily vitamin, mineral, and macronutrient needs. Incorporating them into your diet can support various aspects of your health, from energy production to immune function. So, next time you're looking for a nutritious snack, consider reaching for a handful of these tiny yet mighty nuts!

Frequently Asked Questions about Pine Nuts

What are the health benefits of Pine Nuts?

Pine nuts are a good source of healthy fats, protein, and essential minerals such as magnesium and zinc. They also contain antioxidants and may help with heart health, weight management, and reducing inflammation in the body. Incorporating pine nuts into your diet can provide a nutritious boost to your overall health.

Are there any potential risks or side effects of consuming Pine Nuts?

Pine nuts are generally safe for consumption and provide various health benefits. However, some people may experience a rare condition called "pine mouth" which causes a metallic taste in the mouth after eating pine nuts. This side effect is temporary and typically resolves on its own. It is always recommended to consume pine nuts in moderation as part of a balanced diet to avoid any potential adverse effects.

Can I lose weight by eating more Pine Nuts?

While pine nuts are a nutritious food high in healthy fats and protein, simply adding more of them to your diet without considering overall calorie intake and other factors may not necessarily lead to weight loss. To effectively lose weight, it's important to focus on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity. Incorporating pine nuts as part of a well-rounded meal plan can be beneficial, but it's not a guaranteed solution for weight loss on its own.

Can I gain more muscles by eating more Pine Nuts if I train consistently?

While pine nuts are a good source of healthy fats and protein, they are not typically a significant source of protein compared to other plant-based protein sources like legumes, tofu, tempeh, and seitan. To gain muscle mass, it is important to consume an adequate amount of protein along with a well-rounded diet that includes a variety of plant-based foods. Consider incorporating a combination of protein-rich foods, whole grains, fruits, vegetables, and healthy fats into your diet to support muscle growth in conjunction with consistent training.

Can I eat Pine Nuts if I have diabetes?

Yes, pine nuts can be included in a diabetes-friendly diet as they are low in carbohydrates and have a low glycemic index. They also provide healthy fats, protein, and fiber which can help with blood sugar control. Just be mindful of portion sizes as they are calorie-dense.

Can I consume Pine Nuts if I am on a Keto diet?

Yes, you can consume pine nuts on a Keto diet. They are low in carbs and high in healthy fats, making them a suitable option for a Keto diet. Just be mindful of portion sizes as they are calorie-dense.

Can I eat Pine Nuts if I am on a low fat diet?

Yes, you can eat pine nuts on a low-fat diet as they are a good source of healthy fats, specifically monounsaturated and polyunsaturated fats. However, it's important to consume them in moderation as they are calorie-dense.

What is the environmental impact of producing Pine Nuts?

The environmental impact of producing pine nuts is relatively low compared to other nuts. Pine nuts are typically harvested from pine trees, which are native to many regions around the world. However, it's important to consider factors such as deforestation, water usage, and transportation when evaluating the overall environmental impact of pine nut production. Opting for sustainably sourced pine nuts can help minimize the environmental impact of their production.




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