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