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Nuts & seeds

Pinyon pine nuts, dried

Dried pinyon pine nuts are edible seeds from pinyon pines. USDA maintains this profile separately from its general dried pine-nut entry, so the figures should not be substituted for every pine-nut species or commercial product.

Nutrition per100 g
629kcal
2,630 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein11.6 g
23% RI*
Carbohydrates19.3 g
7% RI*
Fat61.0 g
87% RI*
Saturated fat9.4 g
47% RI*
Fibre10.7 g
43% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C2.0 mg
3% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.1 mg
8% RI*
Folate58.0 µg
29% RI*

Minerals

Calcium8.0 mg
1% RI*
Iron3.1 mg
22% RI*
Magnesium234.0 mg
62% RI*
Phosphorus35.0 mg
5% RI*
Potassium628.0 mg
31% RI*
Sodium72.0 mg
3% RI*

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

GOOD TO KNOW

The whole story
behind pinyon pine nuts, dried

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

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THE UPSIDE

Why it can be a great choice

  • Provides 11.6 g protein and 10.7 g fibre per 100 g.
  • Most reported fat is unsaturated: 22.9 g monounsaturated and 25.7 g polyunsaturated fat per 100 g.
  • Provides 234 mg magnesium, 628 mg potassium and 3.06 mg iron per 100 g.
  • Provides 58 micrograms folate and 2 mg vitamin C per 100 g in this USDA profile.
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THE DOWNSIDE

What to keep in mind

  • Contains 629 kcal and 61 g fat per 100 g, so portion size strongly affects the energy contribution.
  • Contains 9.38 g saturated fat per 100 g, which is higher than in the separate general dried pine-nut USDA profile.
  • USDA does not report total sugar, vitamin E, vitamin K or selenium for this record; database zeroes in those fields are technical fallbacks, not measured zero values.
  • Pine nuts can cause serious allergic reactions; check the ingredient and cross-contact information on the current package.
  • Whole seeds and nut-like pieces are choking hazards for young children; follow age-appropriate preparation guidance.
  • Species, growing region, storage and added salt can change the practical nutrition profile; use the current label for a packaged product.