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Pine nuts Calories
Rich in healthy fats, vitamin E, and magnesium
CALORIES
GI
POTASSIUM
FIBER
Pine nuts Nutrition Facts
Selected: 100 g
673
KCAL / 100G
Carbs
13.1g
· 7%
Protein
13.7g
· 8%
Fat
68.4g
· 85%
Fiber
3.7g
Pine nuts Vitamins & Minerals
Vitamins
Vitamin E
9.33mg · 62% DV
Vitamin K
53.9µg · 45% DV
B1
0.36mg · 30% DV
B3
4.39mg · 27% DV
Minerals
Manganese
9mg · 391% DV
Copper
1mg · 111% DV
Phosphorus
575mg · 82% DV
Magnesium
251mg · 60% DV
Pine nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pine nuts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pine nuts Contain Allergens?
Contains these allergens:
Which Diets Is Pine nuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pine nuts Fat Profile
SATURATED
4.9g
MONOUNSATURATED
18.8g
POLYUNSATURATED
34.1g
Omega 6:3 ratio 1136.7:1
Above the ideal 4:1 (1136.7:1).
Foods Similar to Pine nuts
Pine nuts — Frequently Asked Questions
How many calories are in pine nuts?
Pine nuts provide 673 calories per 100 g. The same amount contains 68.4 g of fat, 13.7 g of protein, and 13.1 g of carbohydrates.
Are pine nuts suitable for a keto diet?
Yes, pine nuts are compatible with a keto diet. They contain 13.1 g of carbohydrates per 100 g and have a glycemic index of 15.
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Nutrition data compiled from USDA FoodData Central and scientific sources.