Nutrition for Pine Nut (dried)

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 and Vitamin E. It also contains significant amounts of riboflavin, Vitamin K, 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% of calories in pine nut are from fat, 8% of calories are from protein and 7% of calories are from carbohydrates.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Pine Nut

Calories Similar to Pine Nut

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

• Brazil Nut: -19 calories
• Pecan: +24 calories
• Walnut: -26 calories
• Hazelnut: -36 calories

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:

• Brazil Nut: +0.9 grams
• Hazelnut: +1.8 grams
• Walnut: +2.1 grams
• Hedge Mustard Seeds: -2.1 grams

Vitamins and Minerals in Pine Nut

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

• Cashew Butter: +9.5 MG
• Pumpkin Seeds: +15 MG
• Almonds: +26 MG
• Almond Butter: +38 MG

Flavonoids and Carotenoids in Pine Nut ^[3]

Pine Nut Nutrition Chart

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:

• Currants
• Basil
• Ricotta Cheese
• Feta Cheese
• Mint

Other similar relatives:

• Pistachio
• Almonds