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pine nuts.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

pignolipine nutraw pine nutspine nutspinyon nutspiñon nuts

Recipes with pine nuts + Add to pantry

SERVING

CALORIES

673

PROTEIN

13.7g

CARBS

13.1g

FAT

68.4g

FIBER

3.7g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 53.9 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories673kcal—

Protein13.7g27%

Carbohydrates13.1g5%

Fiber3.7g13%

Sugar3.6g7%

Total fat68.4g88%

Saturated fat4.9g25%

Trans fat0g—

Cholesterol0mg0%

Water2.3g—

MINERALS

Sodium2.0mg0%

Potassium597mg13%

Calcium16mg1%

Iron5.5mg31%

Magnesium251mg60%

Phosphorus575mg46%

Zinc6.4mg58%

Copper1.3mg144%

Manganese8.8mg383%

Selenium0.70µg1%

VITAMINS

Vitamin A1.0µg0%

Vitamin C0.80mg1%

Vitamin D0µg0%

Vitamin E9.3mg62%

Vitamin K53.9µg45%

Thiamin (B1)0.36mg30%

Riboflavin (B2)0.23mg18%

Niacin (B3)4.4mg27%

Pantothenic acid (B5)0.31mg6%

Vitamin B60.09mg5%

Folate (B9)34µg9%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 ml0.6g

1 liter583.3g

HEALTH BENEFITS

Why eat it.

✓Rich in heart-healthy monounsaturated fats, including pinolenic acid, which may help support healthy cholesterol levels and suppress appetite.

COOKING TIPS

In the kitchen.

1To enhance their flavor and add a crunchy texture, toast pine nuts in a dry skillet over medium-low heat for 3-5 minutes, shaking the pan frequently until they are golden brown and fragrant.
2Pine nuts are a classic and essential ingredient for making traditional Italian pesto sauce, providing a creamy, rich base.
3Sprinkle toasted pine nuts over salads, pasta dishes, roasted vegetables, and grain bowls for a nutty flavor and textural contrast.
4Incorporate them into both sweet and savory baked goods, such as pignoli cookies, tarts, or as a topping for breads.

STORAGE

Keep it fresh.

Due to their high oil content, pine nuts can go rancid quickly. Store them in an airtight container in the refrigerator for up to 3 months.
For long-term storage, place pine nuts in a freezer-safe bag or container and freeze for up to one year.

FAQ

Frequently asked questions.

What are the nutritional values of pine nuts?

Per 100g, pine nuts are calorie-dense, containing approximately 673 calories. They offer 13.7g of protein, 13.1g of carbohydrates (with some fiber), and 68.4g of fat, primarily healthy monounsaturated fats. They are also a good source of essential minerals and vitamins.

Are pine nuts keto-friendly?

Yes, pine nuts are generally considered keto-friendly. They are high in fat (68.4g per 100g) and relatively low in net carbohydrates (around 13.1g total carbs per 100g, with some fiber), making them suitable for a ketogenic diet in moderation. They can be a good source of healthy fats and micronutrients for those following a low-carb lifestyle.

How do you prepare or cook pine nuts?

Pine nuts are often enjoyed raw, but toasting them enhances their flavor and aroma significantly. To toast, spread them in a single layer on a dry skillet over medium-low heat, stirring frequently for 2-5 minutes until golden brown and fragrant. Watch them closely as they can burn quickly.

What do pine nuts taste like?

Pine nuts have a distinct, delicate flavor that is buttery, slightly sweet, and subtly resinous or earthy. When toasted, their flavor becomes more pronounced, nutty, and aromatic. They add a unique texture and taste to both sweet and savory dishes.

How long do pine nuts last?

Unshelled pine nuts can last longer than shelled ones. Shelled pine nuts stored at room temperature in an airtight container typically last about 1 month. When refrigerated, they can last up to 3 months, and if frozen, they can maintain quality for 6-9 months or even longer.

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