2 forms & preparations
Dietary labels are inferred automatically from Nuts, pine nuts, dried's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 31/100
How many beneficial nutrients Nuts, pine nuts, dried delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Nuts, pine nuts, dried come from — the split across carbs, fat & protein.
7% from carbs
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Carbs 7%13.1 g per serving
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Fat 85%68.4 g per serving
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Protein 8%13.7 g per serving
What Nuts, pine nuts, dried is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 13.1 g | |
| Dietary Fiber | 3.7 g | |
| Starch | 1.4 g | — |
| Total Sugars | 3.6 g | — |
| Sucrose | 3.5 g | — |
| Glucose | 0.1 g | — |
| Fructose | 0.1 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 68.4 g | |
| Saturated Fat | 4.9 g | |
| Monounsaturated Fat | 18.8 g | — |
| Polyunsaturated Fat | 34.1 g | — |
| Omega-3 Fatty Acids | 164.0 mg | — |
| Omega-6 Fatty Acids | 33,150.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 3,212.0 mg | — |
| Stearic Acid | 1,390.0 mg | — |
| Arachidic Acid | 229.0 mg | — |
| Behenic Acid | 68.0 mg | — |
| Palmitoleic Acid | 17.0 mg | — |
| Oleic Acid | 17,947.0 mg | — |
| Gadoleic Acid | 801.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 33,150.0 mg | — |
| alpha-Linolenic Acid (ALA) | 112.0 mg | — |
| gamma-Linolenic Acid | 52.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 13.7 g | |
| Histidine | 341.0 mg | — |
| Isoleucine | 542.0 mg | — |
| Leucine | 991.0 mg | — |
| Lysine | 540.0 mg | — |
| Methionine | 259.0 mg | — |
| Phenylalanine | 524.0 mg | — |
| Threonine | 370.0 mg | — |
| Tryptophan | 107.0 mg | — |
| Valine | 687.0 mg | — |
| Alanine | 684.0 mg | — |
| Arginine | 2,413.0 mg | — |
| Aspartic Acid | 1,303.0 mg | — |
| Cystine | 289.0 mg | — |
| Glutamic Acid | 2,926.0 mg | — |
| Glycine | 691.0 mg | — |
| Proline | 673.0 mg | — |
| Serine | 835.0 mg | — |
| Tyrosine | 509.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 0.8 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 9.3 mg | |
| Vitamin K | 53.9 mcg | |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 4.4 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 34.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 55.8 mg | |
| Betaine | 0.4 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 16.0 mg | |
| Iron | 5.5 mg | |
| Magnesium | 251.0 mg | |
| Phosphorus | 575.0 mg | |
| Potassium | 597.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 6.5 mg | |
| Copper | 1.3 mg | |
| Manganese | 8.8 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Campesterol | 20.0 mg | — |
| Stigmasterol | 0.0 mg | — |
| Beta-sitosterol | 132.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 2.6 g | — |
About Nuts, pine nuts, dried
Pine nuts are the small, soft, ivory seeds harvested from the cones of certain pine trees — a labor-intensive process that explains their high price. Buttery and delicate with a faint resinous sweetness, they're the soul of pesto and a favorite toasted over salads, pasta and roasted vegetables.
They're rich in heart-healthy unsaturated fats, with vitamin E, vitamin K, magnesium, manganese, zinc and a little protein. Like all nuts and seeds they're very calorie-dense, but because their flavor is so distinctive, a small scattering does the job.
Toasting brings out their richness and aroma — and a light scatter of pine nuts adds a buttery, gently sweet finish that turns simple dishes into something a little special.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Nuts, pine nuts, dried?
There are 673 calories in 100 g of Nuts, pine nuts, dried, or about 191 calories in 1 oz (167 kernels) (28 g).
How much protein is in Nuts, pine nuts, dried?
Nuts, pine nuts, dried contains 13.7 g of protein per 100 g.
How many carbs are in Nuts, pine nuts, dried?
Nuts, pine nuts, dried has 13.1 g of carbohydrates per 100 g.
How much fat is in Nuts, pine nuts, dried?
Nuts, pine nuts, dried provides 68.4 g of total fat per 100 g.
What is Nuts, pine nuts, dried a good source of?
Nuts, pine nuts, dried is an excellent source of Manganese (383% DV), Copper (147% DV), Vitamin E (62% DV), Magnesium (60% DV), Zinc (59% DV) and Phosphorus (46% DV) and a good source of Riboflavin (B2), Dietary Fiber, Potassium and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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