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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

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
TOP 2% Fats ⓘHigher in Fats content than 98% of foods
TOP 2% Calories ⓘHigher in Calories content than 98% of foods
TOP 8% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 92% of foods
TOP 9% Phosphorus ⓘHigher in Phosphorus content than 91% of foods
TOP 10% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
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%

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%
Selenium
0.7 µg
TOP 86%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 31% 135%
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%
Choline: 55.8 mg of 550 mg 10%
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%
Choline
55.8 mg
TOP 64%
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

14% 67% 14% 3% 3%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 115% 106% 117% 109% 78% 74% 90% 114% 147%
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

8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g

Carbohydrate type breakdown

28% 69%
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

27% 28% 44%
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 OrangeOrange
Protein 13.69g 33% 36% 4.9 times more than BroccoliBroccoli
Fats 68.37g 105% 2% 2.1 times more than Cheddar CheeseCheddar Cheese
Vitamin C 0.8mg 1% 44% 66.3 times less than LemonLemon
Net carbs 9.38g N/A 47% 5.8 times less than ChocolateChocolate
Carbs 13.08g 4% 44% 2.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 5.53mg 69% 10% 2.1 times more than Beef broiledBeef broiled
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 597mg 18% 10% 4.1 times more than CucumberCucumber
Magnesium 251mg 60% 10% 1.8 times more than AlmondAlmond
Sugar 3.59g N/A 52% 2.5 times less than Coca-ColaCoca-Cola
Fiber 3.7g 15% 23% 1.5 times more than OrangeOrange
Copper 1.32mg 147% 16% 9.3 times more than ShiitakeShiitake
Zinc 6.45mg 59% 14% Equal to Beef broiledBeef broiled
Starch 1.43g 1% 96% 10.7 times less than PotatoPotato
Phosphorus 575mg 82% 9% 3.2 times more than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 29IU 1% 55% 576.1 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 9.33mg 62% 35% 6.4 times more than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 8.8mg 383% 25%
Vitamin B1 0.36mg 30% 23% 1.4 times more than Pea rawPea raw
Vitamin B2 0.23mg 17% 39% 1.7 times more than AvocadoAvocado
Vitamin B3 4.39mg 27% 38% 2.2 times less than Turkey meatTurkey meat
Vitamin B5 0.31mg 6% 72% 3.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 66% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 53.9µg 45% 43% 1.9 times less than BroccoliBroccoli
Folate 34µg 9% 40% 1.8 times less than Brussels sproutBrussels sprout
Saturated Fat 4.9g 24% 25% 1.2 times less than Beef broiledBeef broiled
Choline 55.8mg 10% 64%
Monounsaturated Fat 18.76g N/A 11% 1.9 times more than AvocadoAvocado
Polyunsaturated fat 34.07g N/A 8% 1.4 times less than WalnutWalnut
Tryptophan 0.11mg 0% 77% 2.9 times less than Chicken meatChicken meat
Threonine 0.37mg 0% 76% 1.9 times less than Beef broiledBeef broiled
Isoleucine 0.54mg 0% 73% 1.7 times less than Salmon rawSalmon raw
Leucine 0.99mg 0% 73% 2.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.54mg 0% 76% 1.2 times more than TofuTofu
Methionine 0.26mg 0% 73% 2.7 times more than QuinoaQuinoa
Phenylalanine 0.52mg 0% 74% 1.3 times less than EggEgg
Valine 0.69mg 0% 72% 3 times less than Soybean rawSoybean raw
Histidine 0.34mg 0% 73% 2.2 times less than Turkey meatTurkey meat
Fructose 0.07g 0% 93% 84.3 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.11g N/A 85% 81.6 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0.05g N/A 82%
Omega-6 - Eicosadienoic acid 0.4g N/A 71%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 673
% Daily Value*
105%
Total Fat 68g
23%
Saturated Fat 5g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.