Nuts (pine nuts, dried) nutrition facts
Pinus spp.
100 grams of nuts, pine nuts, dried contain 673 calories, 14 g of protein, 13 g of carbohydrates and 68 g of fat. It is an excellent source of manganese (383% DV), copper (147% DV), vitamin E (62% DV) and magnesium (60% DV). Most of its calories (85%) come from fat.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese383%
- Copper147%
- Vitamin E62%
- Magnesium60%
- Zinc59%
- Phosphorus46%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin E | 9.33 mg | 62% |
| Vitamin K | 53.9 µg | 45% |
| Thiamin (B1) | 0.36 mg | 30% |
| Riboflavin (B2) | 0.23 mg | 17% |
| Niacin (B3) | 4.39 mg | 27% |
| Pantothenic acid (B5) | 0.31 mg | 6% |
| Vitamin B6 | 0.09 mg | 6% |
| Folate | 34 µg | 9% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 55.8 mg | 10% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 16 mg | 1% |
| Iron | 5.53 mg | 31% |
| Potassium | 597 mg | 13% |
| Magnesium | 251 mg | 60% |
| Phosphorus | 575 mg | 46% |
| Zinc | 6.45 mg | 59% |
| Copper | 1.32 mg | 147% |
| Manganese | 8.8 mg | 383% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 4.9 g | 25% |
| Monounsaturated fat | 18.8 g | - |
| Polyunsaturated fat | 34.1 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 2.28 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other nut and seed products
| Per 100 g | Nuts (pine nuts, dried) | Category average | Difference |
|---|---|---|---|
| Calories | 673 | 496 | +36% |
| Protein | 13.7 g | 15.3 g | -10% |
| Total carbohydrate | 13.1 g | 28.8 g | -54% |
| Total fat | 68.4 g | 39 g | +75% |
| Dietary fiber | 3.7 g | 8.53 g | -57% |
| Total sugars | 3.59 g | 6.68 g | -46% |
| Sodium | 2 mg | 159 mg | -99% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170591. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.