Pine nuts are one of the most delicious nuts to cook with. Despite being pricey, they certainly do pack a punch of nutritional benefits. Pine nuts are high in healthy fats, protein and fiber and just one serving could help keep blood sugar levels stable. They're also a good source of iron, magnesium and antioxidants due to their vitamin E content which can help promote healthy skin. Pine nuts have also been known to promote good heart and brain health too.
A rich source of: vitamin e, iron, magnesium.
Pine nuts, kernel only
| Energy (kcal) | 688 |
| Energy (kJ) | 2840 |
| Water (g) | 2.7 |
| Starch (g) | 0.1 |
| Total sugars (g) | 3.9 |
| Glucose (g) | 0.1 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 3.7 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 14 |
| Protein (g)/100kcal | 2 |
| Protein % of calories | 8.1 |
| Carbohydrate (g) | 4 |
| Carbohydrate (g)/100kcal | 0.6 |
| Carb % of calories | 2.3 |
| Fat (g) | 68.6 |
| Fat (g)/100kcal | 10 |
| Fat % of calories | 89.7 |
| Satd FA /100g fd (g) | 4.6 |
| Mono FA /100g food (g) | 19.9 |
| Poly FA /100g food (g) | 41.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 19 |
| Potassium (mg) | 303 |
| Calcium (mg) | 24 |
| Magnesium (mg) | 15 |
| Phosphorus (mg) | 45 |
| Iron (mg) | 0.6 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.4 |
| Chloride (mg) | 99 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 1 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.8 |
| Vitamin K1 (µg) | 32.7 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | 0.5 |
| Niacin equivalent (mg) | 1.1 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 30 |
| Pantothenate (mg) | 0.9 |
| Biotin (µg) | 1.5 |
| Vitamin C (mg) | 30 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.9 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 229 |
| Retinol Equivalent (µg) | 38 |