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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

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.
✓Excellent source of magnesium, a mineral crucial for energy metabolism, muscle function, and bone health.
✓Contains antioxidants like lutein, vitamin E, and manganese, which help protect cells from oxidative damage.
✓Provides a good source of plant-based protein and dietary fiber, contributing to satiety and digestive health.

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.

Are pine nuts healthy?

Yes, pine nuts are very healthy. They are rich in heart-healthy monounsaturated fats, including pinolenic acid, which may help support healthy cholesterol levels and suppress appetite. They also provide magnesium, antioxidants like vitamin E, and plant-based protein and fiber, contributing to overall well-being.

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 good for weight loss?

While pine nuts are high in calories, their healthy fats, protein, and fiber can contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake. The pinolenic acid in pine nuts may also help suppress appetite. However, due to their high caloric density, portion control is crucial for weight management.

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.

Are pine nuts gluten-free and vegan?

Yes, pine nuts are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity. They are also a plant-based food, making them a vegan-friendly ingredient. They are a great source of nutrients for various dietary preferences.

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 should I store pine nuts to keep them fresh?

Due to their high oil content, pine nuts can go rancid quickly. Store them in an airtight container in a cool, dark place for up to a month. For longer storage, refrigerate them for up to three months or freeze them for up to nine months to preserve their freshness and prevent rancidity.

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.

What is 'pine mouth' and how can it be prevented?

'Pine mouth' (or pine nut syndrome) is a temporary taste disturbance characterized by a bitter, metallic taste that can last for days or weeks after consuming certain pine nuts. It's not harmful and usually resolves on its own. It's thought to be caused by specific species of pine nuts, and there's no guaranteed prevention, but buying from reputable sources may help.

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