Pine nuts nutrition: calories, carbs, GI, protein, fiber, fats
Nuts, pine nuts, dried
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pine nuts
| Calories ⓘ Calories per 100-gram serving | 673 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 9.38 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (167 kernels) (28.35 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 8.7 (acidic) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 180mg |
Fats ⓘHigher in Fats content than 98% of foods
Calories ⓘHigher in Calories content than 98% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 92% of foods
Phosphorus ⓘHigher in Phosphorus content than 91% of foods
Potassium ⓘHigher in Potassium content than 90% of foods
Pine nuts calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 673 | |
| Calories in 1 cup | 909 | 135 g |
| Calories in 10 nuts | 11 | 1.7 g |
Mineral coverage chart
Calcium:
16 mg of 1,000 mg
2%
Iron:
5.53 mg of 8 mg
69%
Magnesium:
251 mg of 420 mg
60%
Phosphorus:
575 mg of 700 mg
82%
Potassium:
597 mg of 3,400 mg
18%
Sodium:
2 mg of 2,300 mg
0%
Zinc:
6.45 mg of 11 mg
59%
Copper:
1.324 mg of 1 mg
147%
Manganese:
8.802 mg of 2 mg
383%
Selenium:
0.7 µg of 55 µg
1%
Choline:
55.8 mg of 550 mg
10%
Mineral chart - relative view
Phosphorus
575 mg
TOP 9%
Iron
5.53 mg
TOP 10%
Magnesium
251 mg
TOP 10%
Potassium
597 mg
TOP 10%
Zinc
6.45 mg
TOP 14%
Copper
1.324 mg
TOP 16%
Manganese
8.802 mg
TOP 25%
Calcium
16 mg
TOP 61%
Choline
55.8 mg
TOP 64%
Selenium
0.7 µg
TOP 86%
Sodium
2 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
29 IU of 5,000 IU
1%
Vitamin E :
9.33 mg of 15 mg
62%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0.8 mg of 90 mg
1%
Vitamin B1:
0.364 mg of 1 mg
30%
Vitamin B2:
0.227 mg of 1 mg
17%
Vitamin B3:
4.387 mg of 16 mg
27%
Vitamin B5:
0.313 mg of 5 mg
6%
Vitamin B6:
0.094 mg of 1 mg
7%
Folate:
34 µg of 400 µg
9%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
53.9 µg of 120 µg
45%
Vitamin chart - relative view
Vitamin B1
0.364 mg
TOP 23%
Vitamin E
9.33 mg
TOP 35%
Vitamin B3
4.387 mg
TOP 38%
Vitamin B2
0.227 mg
TOP 39%
Folate
34 µg
TOP 40%
Vitamin K
53.9 µg
TOP 43%
Vitamin C
0.8 mg
TOP 44%
Vitamin A
29 IU
TOP 55%
Vitamin B6
0.094 mg
TOP 66%
Vitamin B5
0.313 mg
TOP 72%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 27%
13.69 g of 50 g
27%
Fats:
Daily Value: 105%
68.37 g of 65 g
105%
Carbs:
Daily Value: 4%
13.08 g of 300 g
4%
Water:
Daily Value: 0%
2.28 g of 2,000 g
0%
Other:
2.58 g
Protein quality breakdown
Tryptophan:
107 mg of 280 mg
38%
Threonine:
370 mg of 1,050 mg
35%
Isoleucine:
542 mg of 1,400 mg
39%
Leucine:
991 mg of 2,730 mg
36%
Lysine:
540 mg of 2,100 mg
26%
Methionine:
259 mg of 1,050 mg
25%
Phenylalanine:
524 mg of 1,750 mg
30%
Valine:
687 mg of 1,820 mg
38%
Histidine:
341 mg of 700 mg
49%
Fat type information
Saturated Fat:
4.899 g
Monounsaturated Fat:
18.764 g
Polyunsaturated fat:
34.071 g
Carbohydrate type breakdown
Starch:
1.43 g
Sucrose:
3.45 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Pine nuts
Sugar:
3.59 g
Fiber:
3.7 g
Other:
5.79 g
All nutrients for Pine nuts per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 673kcal | 34% | 2% |
14.3 times more than Orange
|
| Protein | 13.69g | 33% | 36% |
4.9 times more than Broccoli
|
| Fats | 68.37g | 105% | 2% |
2.1 times more than Cheddar Cheese
|
| Vitamin C | 0.8mg | 1% | 44% |
66.3 times less than Lemon
|
| Net carbs | 9.38g | N/A | 47% |
5.8 times less than Chocolate
|
| Carbs | 13.08g | 4% | 44% |
2.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 5.53mg | 69% | 10% |
2.1 times more than Beef broiled
|
| Calcium | 16mg | 2% | 61% |
7.8 times less than Milk
|
| Potassium | 597mg | 18% | 10% |
4.1 times more than Cucumber
|
| Magnesium | 251mg | 60% | 10% |
1.8 times more than Almond
|
| Sugar | 3.59g | N/A | 52% |
2.5 times less than Coca-Cola
|
| Fiber | 3.7g | 15% | 23% |
1.5 times more than Orange
|
| Copper | 1.32mg | 147% | 16% |
9.3 times more than Shiitake
|
| Zinc | 6.45mg | 59% | 14% |
Equal to Beef broiled
|
| Starch | 1.43g | 1% | 96% |
10.7 times less than Potato
|
| Phosphorus | 575mg | 82% | 9% |
3.2 times more than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 29IU | 1% | 55% |
576.1 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 9.33mg | 62% | 35% |
6.4 times more than Kiwifruit
|
| Selenium | 0.7µg | 1% | 86% | |
| Manganese | 8.8mg | 383% | 25% | |
| Vitamin B1 | 0.36mg | 30% | 23% |
1.4 times more than Pea raw
|
| Vitamin B2 | 0.23mg | 17% | 39% |
1.7 times more than Avocado
|
| Vitamin B3 | 4.39mg | 27% | 38% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 0.31mg | 6% | 72% |
3.6 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 66% |
1.3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 53.9µg | 45% | 43% |
1.9 times less than Broccoli
|
| Folate | 34µg | 9% | 40% |
1.8 times less than Brussels sprout
|
| Saturated Fat | 4.9g | 24% | 25% |
1.2 times less than Beef broiled
|
| Monounsaturated Fat | 18.76g | N/A | 11% |
1.9 times more than Avocado
|
| Polyunsaturated fat | 34.07g | N/A | 8% |
1.4 times less than Walnut
|
| Tryptophan | 0.11mg | 0% | 77% |
2.9 times less than Chicken meat
|
| Threonine | 0.37mg | 0% | 76% |
1.9 times less than Beef broiled
|
| Isoleucine | 0.54mg | 0% | 73% |
1.7 times less than Salmon raw
|
| Leucine | 0.99mg | 0% | 73% |
2.5 times less than Tuna Bluefin
|
| Lysine | 0.54mg | 0% | 76% |
1.2 times more than Tofu
|
| Methionine | 0.26mg | 0% | 73% |
2.7 times more than Quinoa
|
| Phenylalanine | 0.52mg | 0% | 74% |
1.3 times less than Egg
|
| Valine | 0.69mg | 0% | 72% |
3 times less than Soybean raw
|
| Histidine | 0.34mg | 0% | 73% |
2.2 times less than Turkey meat
|
| Fructose | 0.07g | 0% | 93% |
84.3 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.11g | N/A | 85% |
81.6 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Gamma-linoleic acid | 0.05g | N/A | 82% | |
| Omega-6 - Eicosadienoic acid | 0.4g | N/A | 71% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 673
% Daily Value*
105%
Total Fat
68g
23%
Saturated Fat 5g
0%
Cholesterol 0mg
0%
Sodium 2mg
4%
Total Carbohydrate
13g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
14g
Vitamin D
0mcg
0%
Calcium
16mg
2%
Iron
6mg
75%
Potassium
597mg
18%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Pine nuts nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.