🌰
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
How many calories are in pine nuts?
Pine nuts contain 673 calories per 100 g. They are energy-dense, with 68.4 g of fat per 100 g.
Are pine nuts suitable for a keto diet?
Yes, pine nuts are compatible with a keto diet. They provide 13.1 g of carbohydrates and 68.4 g of fat per 100 g, with a glycemic index of 15.
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.