Food guide

Pine Nuts

Buttery seeds of pine cones, used in pesto; calorie-dense with mostly unsaturated fat.

Nuts & SeedsHealthy FatsPlant-Based

Pine Nuts, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of pine nuts for fair comparison. Typical serving: 30 g — 202 kcal per 30 g serving.

Nutrition information for Pine Nuts
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	673 kcal	202 kcal	100 kcal
Protein	13.7 g	4.1 g	2 g
Carbohydrate	13 g	3.9 g	1.9 g
Fat	68.3 g	20.5 g	10.1 g
Fibre	3.7 g	1.1 g	0.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of pine nuts, with a typical serving and FDA Daily Value for adults.

Micronutrients for Pine Nuts
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	1 µg	0.3 µg	<1%
Vitamin C	0.8 mg	0.24 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	9.3 mg	2.8 mg	62%
Vitamin K	53.9 µg	16.2 µg	45%
Thiamin	0.36 mg	0.11 mg	30%
Riboflavin	0.23 mg	0.069 mg	18%
Niacin	4.4 mg	1.3 mg	28%
Vitamin B6	0.094 mg	0.028 mg	6%
Folate	34 µg	10.2 µg	9%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.31 mg	0.093 mg	6%
Choline	55.8 mg	16.7 mg	10%
Minerals
Calcium	16 mg	4.8 mg	1%
Iron	5.5 mg	1.7 mg	31%
Magnesium	251 mg	75.3 mg	60%
Phosphorus	575 mg	173 mg	46%
Potassium	597 mg	179 mg	13%
Sodium	2 mg	0.6 mg	<1%
Zinc	6.5 mg	2 mg	59%
Selenium	0.7 µg	0.21 µg	1%
Copper	1.3 mg	0.39 mg	144%
Manganese	8.8 mg	2.6 mg	383%

Source: USDA FoodData Central — Nuts, pine nuts, dried

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat pine nuts?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Buttery seeds of pine cones, used in pesto; calorie-dense with mostly unsaturated fat.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Basil, Pasta, Spinach.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.