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 |
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 |
Are Pine nuts rich in vitamins?
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.
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 |
Are Pine nuts high in minerals?
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.
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 |
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.