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Pine Nut Calories
Pine nuts are rich in healthy fats, protein, and magnesium.
CALORIES
GI
POTASSIUM
FIBER
Pine Nut Nutrition Facts
Selected: 100 g
673
KCAL / 100G
Carbs
13.1g
· 7%
Protein
13.7g
· 8%
Fat
68.4g
· 85%
Fiber
3.7g
Pine Nut Vitamins & Minerals
Vitamins
Vitamin E
9.33mg · 62% DV
Vitamin K
53.9µg · 45% DV
B1
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
Pine Nut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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).
Foods Similar to Pine Nut
Pine Nut — Frequently Asked Questions
Is it better to eat pine nuts raw or toasted?
Both are suitable. Light toasting brings out their buttery flavour, but brief, gentle heating is best because prolonged high heat can damage delicate unsaturated fats.
What is the best way to toast pine nuts?
Toast them in a dry skillet over low to medium heat, stirring or shaking the pan often until lightly golden. They burn quickly, so remove them from the hot pan immediately.
Why do pine nuts sometimes leave a bitter or metallic taste?
A small number of people develop a temporary bitter or metallic taste after eating pine nuts, sometimes called pine mouth. It is usually harmless and resolves on its own, but seek medical advice if it is severe or accompanied by other symptoms.
How should pine nuts be stored to keep them fresh?
Keep them in an airtight container away from heat and light for short-term storage. Refrigeration is better for longer storage, while freezing helps preserve them for several months.
Can pine nuts be frozen?
Yes. Freeze them in an airtight container or freezer bag, then let them sit briefly at room temperature before using them.
What can pine nuts be used for besides pesto?
They add a rich crunch to salads, grain dishes, pasta, sautéed vegetables and yoghurt-based dips. Their mild flavour pairs especially well with spinach, rocket, courgette and mushrooms.
Are pine nuts the same as peanuts?
No. Pine nuts are edible seeds from pine cones, whereas peanuts are legumes. They differ in flavour, culinary use and allergen profile.
What can I use instead of pine nuts in a recipe?
Cashews, almonds, walnuts or sunflower seeds can work, depending on the dish. Cashews and sunflower seeds make a softer pesto, while walnuts provide a stronger, slightly bitter flavour.
Should I eat pine nuts before or after a workout?
Because they are rich in fat, pine nuts alone may feel heavy just before exercise. After training, a small amount alongside carbohydrate- and protein-containing foods, such as yoghurt and fruit, can fit more comfortably into a meal or snack.
Who should be careful with pine nuts?
People with a tree-nut allergy should avoid pine nuts unless a clinician has confirmed they are safe for them. Symptoms such as hives, swelling of the lips or tongue, wheezing or breathing difficulty require urgent medical attention.
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Nutrition data compiled from USDA FoodData Central and scientific sources.