Pine nuts
Carb Check
- Carbs
- 7gCarbs
- Fiber
- 7.2gFiber
- Net Carbs
- 0gNet Carbs
- Carbs per Portion
- 1.4gCarbs per Portion
- Glycemic Index
- 15Glycemic Index
- Glycemic Load
- 0.2Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- Yes
- Carnivore
- No
- Paleo
- Yes
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- Yes
pH Check
Nutrient Distribution per 100g
Pine nuts
- Water6.0g
- Fiber7.2g
- Carbs7.0g
- Fat51.0g
- Protein24.0g
Advanced Nutrient Analysis
- Histamine
- Not present
- Purine
- Low
- Tyramine
- Not present
- FODMAP
- Not present
- Oxalate
- Not present
- Goitrogen
- Not present
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- Moderate
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Learn More
View all guidesNutrition Quiz
Compare nutrients • 10 quick questions
Pine nuts are incredibly nutrient-dense nuts, boasting exceptionally high levels of magnesium, iron, and phosphorus, making them a powerhouse for supporting overall health. Despite having carbohydrates, their high fiber content significantly offsets the impact, making them favorable for low-carb eating.
- Iron: Provides over 330% of the recommended daily intake, essential for red blood cell production.
- Magnesium: Over 334% of the RDA, supporting muscle and nerve function.
- Rich in phosphorus, with over 312% of daily needs.
- Contains significant levels of zinc and potassium.
Is Pine nuts keto?
Pine nuts are suitable for a ketogenic diet due to their low glycemic load and high fiber content. With their significant nutrient profile, they offer benefits such as improved heart and bone health, making them an excellent choice for keto dieters, provided they manage portion sizes.
Carbohydrate Impact and Glycemic Index of Pine nuts
Pine nuts have a low glycemic index of 15 and a low glycemic load of 0.2, indicating a minimal impact on blood sugar levels. Their high fiber content helps regulate glucose release, aligning perfectly with low-carb diets intent on stabilizing blood sugar.
Vitamin Check
- Vitamin A (Retinol)
- 0
- Vitamin C
- 2
- Vitamin B1 (Thiamine)
- 0.81
- Vitamin B2 (Riboflavin)
- 0.19
- Vitamin B6 (Pyridoxine)
- 0.11
- Beta-Carotene
- 17
RDA percentages are based on EU reference values for adults (19-50 years) per 20g serving.
Mineral Check
- Sodium
- 15
- Calcium
- 25
- Iron
- 9.2
- Potassium
- 600
- Magnesium
- 235
- Phosphorus
- 510
- Zinc
- 4.2
RDA percentages are based on EU reference values for adults (19-50 years) per 20g serving.
Allergen Check
- Fructose
- Not present
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 589 kcal |
| Beta-CaroteneVitamin | 17 |
| CalciumMineral | 25 |
| CarbohydratesMacro | 7 |
| Dietary FatMacro | 51 |
| Dietary FiberMacro | 7.2 |
| IronMineral | 9.2 |
| MagnesiumMineral | 235 |
| PhosphorusMineral | 510 |
| PotassiumMineral | 600 |
| ProteinMacro | 24 |
| SodiumMineral | 15 |
| Vitamin A (Retinol)Vitamin | 0 |
| Vitamin B1 (Thiamine)Vitamin | 0.81 |
| Vitamin B2 (Riboflavin)Vitamin | 0.19 |
| Vitamin B6 (Pyridoxine)Vitamin | 0.11 |
| Vitamin CVitamin | 2 |
| WaterMacro | 6 |
| ZincMineral | 4.2 |
