Pine nut has 909 calories per cup or 673 calories for every 100 grams. Most of its calories are from fat.
85 percent of calories in pine nut are from fat, 8% of calories are from protein and 7% of calories are from carbohydrates.
A small portion, or 7% the calories in dried pine nut are from carbohydrates.
The carbs in pine nut are mostly in the form of dietary fiber, sugar and starch (43%, 41% and 16%). An excellent high-fiber food, a single cup of pine nut contains 20% of recommended daily values or 5 grams of dietary fiber.
- Dietary fiber: 5 g
- Sugar: 4.8 g
- Starch: 1.9 g
The majority, or 85% of the calories in dried pine nut are from fat. Pine nut is high in total fat, with 92.3 grams or 144% of recommended daily values per cup. Pine Nut is cholestrol free. Most of the fat in pine nut are healthier unsaturated fats but it also contains a high amount of saturated fat, about 40% of recommended daily values:
There is no significant amounts of
cholestrol in pine nut.
- Total fat: 92.3 g
- Saturated fat: 6.6 g
- Monounsaturated fat: 25.3 g
- Polyunsaturated fat: 46 g
Pine nut is a source of healthy omega-3 fatty acids, containing a total of 0.22 grams for every cup. It contains significant amounts of alpha linoleic acid.
- alpha linoleic acid: 0.22 g
Also a good source of omega-6 fatty acids, every cup of pine nut contains a total of 45.7 grams of omega-6. In addition, a large portion of the omega-6 in pine nut comes from linolenic acid - the only essential omega-6 fatty acid.
- other omega 6: 0.07 g
- linoleic acid: 44.75 g
The omega-6 to omega-3 ratio in pine nut is 207.6: 1.
Some other nuts or seeds with similar calories to pine nut by weight: