Pine nuts - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Pine nuts

Pine nuts consist of 51% fat, 24% protein, 7% carbs, 7% fiber and 6% water. With 589 of calories per 100g Pine nuts are 108% higher than other foods in Nuts and seeds without shells. In total 78% of the calories in Pine nuts are from fat, 16% from protein and 5% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Moderate carbohydrate amount 1.4g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 0.2
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Pine nuts for a low carb diet?

With 1.4g of carbs and a Glycemic Load of 0.2 in a portion of 20g, Pine nuts can be consumed for a ketogenic or low-carb diet. Pine nuts contain no Fructose, are Gluten free and have no Lactose.

Pine nuts: nutrition facts & data

Nutrition facts
per 100g 		Pine nuts
avg Nuts and seeds without shells[1]
Calories (kcal) 589.0 542.9
Fat (g) 51.0 45.8
Protein (g) 24.0 15.8
Carbohydrates (g) 7.0 11.5
Mono- & Di-Saccharides (g) 0.0 11.5
Polysaccharides (g) 7.0 11.5
Fibers (g) 7.2 11.1
Sodium (mg) 5.0 105.9
Water (g) 6.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Pine nuts contain:

  • 117.8 Calories
  • 10.2g of Fat
  • 4.8g of Protein
  • and 1.4g of Carbs
  • 1.0mg of sodium - 0.0% of the RDA for sodium.
  • 47.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.8mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.8mg of Iron - 0.1% of the RDA for Iron.
  • 120.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.4mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Pine nuts you get

  • 3.43 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
  • 7.29 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 1.03 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)

Nutrient distribution per gram

What vitamins are in Pine nuts?

Vitamins
per 100g 		Pine nuts
avg[1]
Vitamin C (mg) 2.0 3.3
Vitamin E (mg) 12.5 7.5
Vitamin B1 / Thiamine (mg) 0.8 0.5
Vitamin B2 (mg) 0.2 0.2
Vitamin B6 (mg) 0.1 0.3
Vitamin B9 / Folate (μg) 55.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 17.0
[1] average of Nuts and seeds without shells

Are Pine nuts rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Pine nuts of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Pine nuts

Minerals
per 100g 		Pine nuts
avg[1]
Magnesium (mg) 235.0 190.6
Zinc (mg) 4.2 3.2
Sodium (mg) 5.0 105.9
Calcium (mg) 25.0 191.0
Iron (mg) 9.2 4.2
Potassium (mg) 600.0 621.5
Phosphorus (mg) 510.0 418.8
[1] average of Nuts and seeds without shells

Are Pine nuts high in minerals?

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Again, for every mineral contained in Pine nuts we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Pine nuts

7.0% of Pine nuts are carbs, per serving of 20g that makes 1.4g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Pine nuts
avg[1]
Monosaccharides (g) 0.0 3.4
Polysaccharides (g) 7.0 8.0
Total carbs (g) 7.0 11.5
[1] average of Nuts and seeds without shells

How high are the Glycemic Index and the Glycemic Load for Pine nuts?

The Glycemic Index of Pine nuts is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Pine nuts

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Pine nuts

Of the 51.0g total fat per 100g in Pine nuts, 6.1g are saturated fatty acids (SFA), 22.7g are monounsaturated fatty acids (MUFA) and 19.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.