Nutrition for Pine Nut (dried)

Calories, Protein, Vitamins and More


image of pine nut source

Pine Nut Nutrition Summary

One cup of dried pine nut (135 grams or 0.3 lb) contains 909 calories and 18.5 grams of protein. Pine nut consist of 2% water, 13% carbohydrates, 14% protein, and 68% fat.

Pine nut is an excellent source of many nutrients, including dietary fiber, protein, iron, magnesium, potassium, thiamin, niacin, Vitamin E and Vitamin K. It also contains significant amounts of riboflavin, choline, zinc, copper, manganese and phosphorus.

In one cup of dried pine nut:

  • Calories: 909
  • Protein: 18.5 g
  • Sugar: 4.8 g
  • Dietary fiber: 5 g
  • Fat: 92.3 g, (Saturated: 6.6 g)
  • Sodium: 2.7 mg
There is no significant amounts of cholesterol in pine nut.

See the Pine Nut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, pine nuts, dried.

Calories in Pine Nut

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.

Calories from Carbs

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

Calories from Fat

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:

  • Total fat: 92.3 g
  • Saturated fat: 6.6 g
  • Monounsaturated fat: 25.3 g
  • Polyunsaturated fat: 46 g
There is no significant amounts of cholestrol in pine nut.

Omega-3 and Omega-6 in Pine Nut

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. [2]

  • 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. [2]

  • 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.

Calories Similar to Pine Nut

Some other nuts or seeds with similar calories to pine nut by weight:

Protein in Pine Nut

An excellent source of protein, a single cup of pine nut contains 37% of recommended daily values or 18.5 grams of protein. In addition, pine nut is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 18.48 g
  • Tryptophan: 0.14 g
  • Threonine: 0.5 g
  • Isoleucine: 0.73 g
  • Leucine: 1.34 g
  • Lysine: 0.73 g
  • Methionine: 0.35 g
  • Phenylalanine: 0.71 g
  • Valine: 0.93 g
  • Histidine: 0.46 g

Protein Similar to Pine Nut

Some other nuts or seeds with similar amounts of protein to pine nut by weight:

Vitamins and Minerals in Pine Nut

An good source of many nutrients, dried pine nut contains abundant amounts of iron, magnesium, potassium, thiamin, niacin, Vitamin E and Vitamin K. In fact, a single cup of pine nut contains 109% of recommended daily values or 338.9 mg of magnesium. Also an excellent source of iron, a single cup of pine nut contains 41% of recommended daily values or 7.5 mg of iron.

Vitamins in pine nut (1 cup):
  • Vitamin a: 1.4 ug
  • Thiamin: 0.5 mg
  • Riboflavin: 0.3 mg
  • Niacin: 5.9 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 1.1 mg
  • Vitamin e: 12.6 mg
  • Folate: 45.9 ug
  • Vitamin k: 72.8 ug
Minerals in pine nut (1 cup):
  • Calcium: 21.6 mg
  • Potassium: 806 mg
  • Iron: 7.5 mg
  • Magnesium: 338.9 mg
  • Zinc: 8.7 mg
  • Selenium: 0.9 ug
  • Phosphorus: 776.3 mg
  • Copper: 1.8 mg
  • Manganese: 11.9 mg
  • Choline: 75.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in pine nut.

Similar to Pine Nut for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to pine nut:

Flavonoids and Carotenoids in Pine Nut [3]

Pine nut contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of pine nut:

  • beta-carotene: 23 ug

Pine Nut Nutrition Chart

Pine Nut:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pine Nut in Cooking

Pine nut is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of pine nut.

Friends and Relatives of Pine Nut

Foods commonly cooked with pine nut: Other similar relatives:


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