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Pine Nuts Calories
Rich in healthy fats, magnesium and vitamin E
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
Biotin
9µg · 30% 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
18.7g
POLYUNSATURATED
34.2g
Omega 6:3 ratio 227.3:1
Above the ideal 4:1 (227.3:1).
Foods Similar to Pine Nuts
Pine Nuts — Frequently Asked Questions
Can pine nuts be eaten raw?
Yes, pine nuts can be eaten raw and have a mild, buttery flavour. Light toasting makes their aroma more pronounced, but they burn quickly and need close attention.
What is the best way to toast pine nuts?
Toast them in a dry skillet over medium-low heat, stirring or shaking the pan often, until lightly golden. Transfer them out of the hot pan promptly because residual heat can keep darkening them.
Why do pine nuts sometimes leave a bitter or metallic taste?
Some people experience a temporary bitter or metallic aftertaste known as pine mouth, which can last for several days. It is usually harmless, but pine nuts that smell stale, paint-like, or rancid should be discarded.
How should pine nuts be stored to keep them fresh?
Their oils are sensitive to heat, light, and air, so keep them in an airtight container in the refrigerator. For longer storage, freezing is a good option.
Can pine nuts be frozen?
Yes. Freeze them in a well-sealed container or freezer bag to help preserve their flavour, then use them straight from frozen or let them stand briefly at room temperature.
What can pine nuts be used for besides pesto?
They work well in rice dishes, stuffed vegetables, salads, roasted vegetables, and grain bowls. They also pair nicely with citrus, dried fruit, honey, and leafy herbs.
How do pine nuts compare with walnuts in cooking?
Pine nuts are smaller, softer, and more delicately sweet and creamy, while walnuts have a firmer texture and a more assertive, slightly bitter flavour. Pine nuts are especially suited to pesto and pilafs, whereas walnuts can stand out more in salads and baked goods.
Are pine nuts better before or after a workout?
A small serving can fit into a snack before or after exercise, particularly when paired with fruit or yogurt. Because they are rich in fat, a large portion immediately before intense exercise may feel heavy for some people.
Are pine nuts safe for young children?
They can be included when there is no nut allergy and the child is developmentally ready for the texture. Whole nuts can be a choking hazard for young children, so use finely ground pine nuts or mix them into foods.
Should people with tree-nut allergy avoid pine nuts?
Pine nuts are treated as a tree-nut allergen and may trigger allergic reactions. Anyone with a known tree-nut allergy, especially a history of serious reactions, should seek advice from an allergy professional before trying them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.