Pine Nuts
Exceptional nutritional value
Shelled pine nut kernels, raw, values for the kernels.
Pine nuts are the small seeds of pine cones, used in pesto, salads, pilafs and baking, and eaten as a snack in Russia (kedrovye oreshki). A 20 g portion has about 135 kcal and 14 g of fat, about half of it polyunsaturated, and is very high in manganese, with a good amount of copper and some vitamin E, magnesium and zinc. They burn quickly, so toast them briefly in a dry pan.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13.7g | 24.5% |
| Fat | 68.4g | 97.7% |
| Carbs | 13.1g | 4.4% |
| Simple Sugars | 4.58g | Estimate |
| Complex Carbs | 4.82g | Estimate |
| Fiber | 3.7g | 14.8% |
| Water | 2g | 0.1% |
| Calories | 673 | 29.9% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.9 | g | 24.5% |
| Monounsaturated | 18.76 | g | 75.0% |
| Polyunsaturated | 34.07 | g | 262.1% |
| Omega-3 | 10.221 | g | Estimate |
| Omega-6 | 23.849 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.8 | mg |
| Vitamin E | 9.33 | mg |
| Selenium | 0.7 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 1 | mcg | 0.1% |
| vitamin B1 | 0.364 | mg | 30.3% |
| vitamin B2 | 0.227 | mg | 17.5% |
| vitamin B3 | 4.39 | mg | 27.4% |
| vitamin B6 | 0.094 | mg | 5.5% |
| vitamin B9 | 34 | mcg | 8.5% |
| vitamin C | 0.8 | mg | 0.9% |
| vitamin E | 9.33 | mg | 62.2% |
| vitamin K | 53.9 | mcg | 44.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16 | mg | 1.6% |
| iron | 5.53 | mg | 30.7% |
| magnesium | 251 | mg | 62.7% |
| phosphorus | 575 | mg | 82.1% |
| potassium | 597 | mg | 23.0% |
| sodium | 2 | mg | 0.1% |
| zinc | 6.45 | mg | 58.6% |
| copper | 1.324 | mg | 147.1% |
| manganese | 8.802 | mg | 382.7% |
| selenium | 0.7 | mcg | 1.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 341 | mg | 48.7% | 128% |
| Isoleucine | 542 | mg | 38.7% | 108% |
| Leucine | 991 | mg | 36.3% | 97% |
| Lysine limiting | 540 | mg | 25.7% | 67% |
| Methionine | 548 | mg | 52.2% | 143% |
| Phenylalanine | 1033 | mg | 59.0% | 151% |
| Threonine | 370 | mg | 35.2% | 89% |
| Tryptophan | 107 | mg | 38.2% | 97% |
| Valine | 687 | mg | 37.7% | 103% |
Compare with other products
Values per 100 g
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