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Nuts & seeds

Pine nuts, dried

Dried pine nuts are edible pine seeds commonly used in pesto and salads, with a high unsaturated-fat content plus protein, vitamin E and minerals.

Nutrition per100 g

673kcal

2,820 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein13.7 g

27% RI*

Carbohydrates13.1 g

5% RI*

Fat68.4 g

98% RI*

Saturated fat4.9 g

25% RI*

Fibre3.7 g

15% RI*

Sugars3.6 g

4% RI*

Vitamins

Vitamin C0.8 mg

1% RI*

Vitamin E9.3 mg

78% RI*

Vitamin K53.9 µg

72% RI*

Vitamin B60.1 mg

6% RI*

Folate34.0 µg

17% RI*

Minerals

Calcium16.0 mg

2% RI*

Iron5.5 mg

40% RI*

Magnesium251.0 mg

67% RI*

Phosphorus575.0 mg

82% RI*

Potassium597.0 mg

30% RI*

Sodium2.0 mg

0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind pine nuts, dried

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 13.7 g protein per 100 g and can add plant protein and richness to pesto, salads and grain dishes.
Provides 9.33 mg vitamin E and 53.9 micrograms vitamin K per 100 g.
Provides substantial magnesium, phosphorus, potassium and iron while containing very little sodium when unsalted.
Most of the 68.4 g total fat is unsaturated, including a large proportion of polyunsaturated fatty acids.

THE DOWNSIDE

What to keep in mind

Contains about 673 kcal and 68.4 g fat per 100 g, so small spoonfuls can contribute substantial energy.
Pine nuts can cause serious allergic reactions and may not be covered by every tree-nut labelling rule, so individual allergy advice matters.
Whole pine nuts can be a choking hazard for young children and require an age-appropriate form.
Some people develop pine mouth syndrome, a delayed bitter or metallic taste that can persist for days after eating certain pine nuts.
Their unsaturated oils oxidise readily; refrigerate or freeze shelled pine nuts and discard kernels that smell stale, bitter or paint-like.