1 tablespoon (medium) of Pine Nut (10 g) has 67 calories. That works out to 673 calories per 100 g. It contains 1.3 g of carbs, 1.4 g of protein, 6.8 g of fat and 0.4 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Pine Nut?

Pine nuts are the edible seeds found inside the cones of certain pine trees. They’re used in cuisines around the Mediterranean and beyond, most famously in Italian pesto, and also appear in pilafs, salads and baked goods.

Their flavour is delicate, buttery and faintly sweet, with a tender bite that turns pleasantly crisp when toasted. Scatter them over roasted vegetables or pasta, blend them into pesto, or stir them into rice dishes. Pine nuts are rich in fats and provide some protein, so a small handful adds plenty of flavour and substance. Toast them briefly over low heat, watching closely: their high fat content means they can brown quickly.

Pine Nut Nutrition Facts

Selected: 100 g

673

KCAL / 100G

Carbs

13.1g

· 5% DV

Protein

13.7g

· 27% DV

Fat

68.4g

· 88% DV

Fiber

3.7g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 7% · Protein 8% · Fat 85%

Pine Nut Vitamins & Minerals

Vitamins

Vitamin E

9.33mg · 62% DV

Vitamin K

53.9µg · 45% DV

0.36mg · 30% DV

Biotin

9µg · 30% DV

Minerals

Manganese

9mg · 391% DV

Copper

1mg · 111% DV

Phosphorus

575mg · 82% DV

Magnesium

251mg · 60% DV

How Nutritious Is Pine Nut?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

39/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Pine Nut Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pine Nut

To burn the 673 calories in 100 g:

🚶

166min

Walking (5 km/h)

🏃

69min

Running (8 km/h)

🚴

92min

Cycling

🏊

78min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pine Nut Processed?

NOVA 1

Unprocessed

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 Nut Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Pine Nut 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 Nut Fat Profile

SATURATED

4.9g

MONOUNSATURATED

18.7g

POLYUNSATURATED

34.2g

⚖️

Omega 6:3 ratio 227.3:1

Above the ideal 4:1 (227.3:1).

Compare Pine Nut

🌰vs🥜

Pine Nut vs Peanuts106 kcal more per 100 g

→🌰vs🥜

Pine Nut vs Walnut19 kcal more per 100 g

→🌰vs🥜

Pine Nut vs Almond94 kcal more per 100 g

→🌰vs🌻

Pine Nut vs Sunflower seeds89 kcal more per 100 g

→

Foods Similar to Pine Nut

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Pine Nut

Why are pine nuts so expensive?

Pine nuts are costly partly because harvesting and extracting the kernels from pine cones takes substantial labor, and yields can be limited. Prices also vary with harvests and supply, so they may cost more than many other seeds.

Can pine nuts cause a bitter or metallic taste?

Yes. Some people develop a temporary bitter or metallic taste after eating pine nuts, sometimes called pine mouth. It can begin after a delay and usually fades on its own; it does not necessarily mean the nuts were spoiled.

How do you toast pine nuts without burning them?

Toast pine nuts in a dry pan over medium-low heat, stirring constantly. Take them off as soon as they turn lightly golden, since their small size and high oil content make them burn quickly, including from the pan’s residual heat.

How should you store pine nuts?

Keep pine nuts in an airtight container in a cool, dark place. Their oils can turn rancid with prolonged exposure to heat and light, so refrigerate them if you need to keep them fresh longer. Discard any with a stale or unpleasant smell.

Can you freeze pine nuts?

Yes, pine nuts freeze well. Seal them in a freezer-safe airtight container or bag, and take out only what you need so the rest stays protected. Check their smell and taste after thawing, before adding them to a dish.

Are pine nuts actually nuts or seeds?

Pine nuts are seeds from pine cones, rather than true botanical nuts. They are commonly called nuts in cooking because of their taste and texture, but the name does not describe their botanical classification.

Can you use pine nuts in pesto?

Yes. Pine nuts are a traditional ingredient in pesto, where they add a creamy texture and mild, buttery flavor when blended with basil, garlic, cheese, and olive oil. Toasting them first gives the sauce a deeper flavor.

Can you eat pine nuts raw?

Yes, pine nuts can be eaten raw, sprinkled over salads, pasta, or porridge. Toasting is optional and makes their aroma more pronounced. Avoid eating them if they smell stale or taste rancid.

What can you use instead of pine nuts?

Walnuts, almonds, or sunflower seeds can replace pine nuts in many recipes. They work in pesto and toppings, but each changes the flavor; sunflower seeds are a useful choice when you want to avoid tree nuts.

Can you eat pine nuts every day?

Yes, you can include pine nuts regularly in meals, but use a modest portion because they are energy-dense. Add them as a topping or ingredient rather than eating large amounts on their own; anyone with a pine nut allergy should avoid them.

Have another question about Pine Nut?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026