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Roasted Pine Nuts Calories
Roasted Pine Nuts
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Roasted Pine Nuts (18 g) has 121 calories. That works out to 673 calories per 100 g. It contains 2.4 g of carbs, 2.5 g of protein, 12.3 g of fat and 0.7 g of fiber. Its 1.6 mg of Manganese covers 69% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted Pine Nuts Nutrition Facts
Selected: 2 tablespoon (medium) · 18 g
121
KCAL / 18G
Carbs
2.4g
· 1% DV
Protein
2.5g
· 5% DV
Fat
12.3g
· 16% DV
Fiber
0.7g
· 3% 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%
Roasted Pine Nuts nutrition facts table · 2 tablespoon (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0.36 mg | 0% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Roasted Pine Nuts?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 18 g | 121 kcal |
| 1 tablespoon (small) | 9 g | 61 kcal |
| 3 tablespoon (large) | 27 g | 182 kcal |
| 30 g | 30 g | 202 kcal |
| 50 g | 50 g | 337 kcal |
| 100 g | 100 g | 673 kcal |
| 1 cup (whole) | 135 g | 909 kcal |
Calculated from 673 calories per 100 g.
Frequently Asked Questions About Roasted Pine Nuts
How should you store roasted pine nuts?
Store roasted pine nuts in an airtight container in a cool, dark, dry place. Their oils can turn rancid when exposed to heat and air, so refrigerate them if you will not use them soon.
Do roasted pine nuts go bad?
Yes, roasted pine nuts can go rancid. Discard them if they smell sharp or paint-like, taste unpleasantly bitter, or show signs of moisture or mold; fresh pine nuts should have a mild, pleasantly nutty aroma.
Why do roasted pine nuts leave a bitter or metallic taste?
Some people develop a bitter or metallic taste after eating pine nuts, sometimes lasting for days; this is known as pine mouth. It usually resolves on its own, but stop eating the batch if you notice the taste.
Can you eat roasted pine nuts straight from the package?
Yes, roasted pine nuts are ready to eat and do not need further cooking. Sprinkle them over salads, pasta, soups, or vegetables, or add them to a dish just before serving to keep their toasted flavor noticeable.
Can you freeze roasted pine nuts?
Yes, roasted pine nuts freeze well in an airtight, freezer-safe container. Freeze them in portions so you only thaw what you need, and use a thawed portion promptly rather than freezing it again.
Can you use roasted pine nuts to make pesto?
Yes, roasted pine nuts work in pesto and give it a deeper, toastier flavor than raw ones. Blend them briefly with basil, garlic, cheese, and olive oil so the sauce does not become overly thick.
Are pine nuts actually nuts or seeds?
Pine nuts are edible seeds from certain pine tree cones, rather than botanical nuts. They are still commonly treated as tree nuts in food-allergy guidance, so people with a tree-nut allergy should avoid them unless advised otherwise by their clinician.
Why are roasted pine nuts so expensive?
Roasted pine nuts can be expensive because the seeds are labor-intensive to extract and shell, and pine trees take time to produce harvestable cones. Their origin and the size of a particular harvest also affect the price.
Can you roast pine nuts that are already roasted?
You can warm roasted pine nuts again, but they need very little heat because they are already toasted. Stir them briefly in a dry pan over low heat and remove them as soon as they smell fragrant to prevent burning.
What can you use roasted pine nuts for besides pesto?
Roasted pine nuts add a crisp, savory finish to salads, pasta, grain bowls, roasted vegetables, and soups. They also work in stuffing and rice dishes; add them near the end so simmering does not soften their texture.
Roasted Pine Nuts Vitamins & Minerals
Vitamins
Vitamin E
1.67mg · 11% DV
Vitamin K
9.7µg · 8% DV
B1
0.06mg · 5% DV
B3
0.79mg · 5% DV
Minerals
Manganese
1.58mg · 69% DV
Copper
0.23mg · 26% DV
Phosphorus
104mg · 15% DV
Magnesium
45mg · 11% DV
Potassium ⭐
107mg · 3% DV
Sodium
0.36mg · 0% DV
Roasted Pine Nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Pine Nuts
To burn the 121 calories in 2 tablespoon (medium) (18 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Roasted Pine Nuts?
Roasted pine nuts are the edible seeds found inside pine cones, toasted in a pan or oven until fragrant. They are closely associated with Mediterranean cooking, though pine nuts are used in dishes across many regions, from pesto to Middle Eastern rice and stuffed vegetables.
Toasting gives them a deeper, woodsy aroma and a crisp bite. Sprinkle them over salads, pasta, roasted vegetables or grain dishes, or blend them into pesto; add them near serving time to keep their texture. They are energy-dense, with most of their calories coming from fat, alongside some protein. A small handful can add plenty of richness, so use a modest amount if you want a lighter dish.
How Nutritious Is Roasted Pine Nuts?
Nutrient density
High
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
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.
Is Roasted 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 Roasted Pine Nuts Contain Allergens?
Contains these allergens:
Which Diets Is Roasted 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
Roasted Pine Nuts Fat Profile
SATURATED
0.88g
MONOUNSATURATED
3.37g
POLYUNSATURATED
6.16g
Omega 6:3 ratio 307:1
Above the ideal 4:1 (307:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.