Pine nut has 909 calories per cup or 673 calories for every 100 grams. Most of its calories are from fat.
85% 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. 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.
Pine nut is cholesterol free and trans-fat free
There is no significant amounts of
trans fat 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: