Pine nuts are the edible seeds of pine trees, sold raw or lightly toasted and used across Mediterranean and Middle Eastern cuisines — most famously as a core ingredient in pesto, but also scattered over salads, grain dishes and roasted vegetables. Per 100 g, they are a calorie-dense food, providing 688 kcal, 14 g of protein, 68.6 g of fat and just 4 g of carbohydrates, with 6 g of dietary fibre and only 3.9 g of sugars. They are a notable source of potassium (780 mg per 100 g), magnesium (270 mg per 100 g) and vitamin E (13.85 mg per 100 g), alongside 63 mcg of folate and 3.8 mg of niacin. No glycemic index data is available for pine nuts. They are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in pine nuts?
Pine nuts contain 688 kcal per 100 g, making them one of the more calorie-dense nuts available. A typical tablespoon serving weighs around 9 g, which works out to approximately 62 kcal.
Are pine nuts keto-friendly?
Yes, pine nuts fit well within a ketogenic diet. They contain only 4 g of carbohydrates per 100 g, with 68.6 g of fat, which aligns closely with the high-fat, very-low-carb profile keto requires.
How much vitamin E is in pine nuts?
Pine nuts provide 13.85 mg of vitamin E per 100 g, which is a substantial amount relative to most common foods. Even a small 30 g handful delivers around 4 mg of vitamin E.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 629 kcal |
| Protein | 11.6 g |
| Fat | 61.0 g |
| Carbs | 19.3 g |
| Sugars | 3.6 g |
| Fiber | 6.4 g |
| Starch | 1.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 9.4 g |
| Monounsaturated | 22.9 g |
| Polyunsaturated | 25.7 g |
| Omega-3 | 0.15 g |
| Omega-6 | 24.9 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 8.0 mg |
| Iron | 3.1 mg |
| Magnesium | 234 mg |
| Phosphorus | 35.0 mg |
| Potassium | 603 mg |
| Sodium | 2.0 mg |
| Zinc | 4.3 mg |
| Copper | 1.0 mg |
| Manganese | 4.3 mg |
| Selenium | 1.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0.80 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 11.8 mg |
| Vitamin K | 4.9 mcg |
| Thiamin (B1) | 1.2 mg |
| Riboflavin (B2) | 0.22 mg |
| Niacin (B3) | 4.4 mg |
| Pantothenic acid (B5) | 0.21 mg |
| Vitamin B6 | 0.11 mg |
| Folate (B9) | 58.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 55.8 mg |
Other cooking states of Pine nuts
Raw pine nuts (688 kcal).
