Nuts (pine nuts, pinyon, dried) nutrition facts
Pinus edulis
100 grams of nuts, pine nuts, pinyon, dried contain 629 calories, 12 g of protein, 19 g of carbohydrates and 61 g of fat. It is an excellent source of manganese (188% DV), copper (116% DV), thiamin (B1) (103% DV) and magnesium (56% DV). Most of its calories (82%) come from fat. It is high in fiber.
* 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
- Manganese188%
- Copper116%
- Thiamin (B1)103%
- Magnesium56%
- Zinc39%
- Dietary fiber38%
% 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 | 2 mg | 2% |
| Thiamin (B1) | 1.24 mg | 103% |
| Riboflavin (B2) | 0.22 mg | 17% |
| Niacin (B3) | 4.37 mg | 27% |
| Pantothenic acid (B5) | 0.21 mg | 4% |
| Vitamin B6 | 0.11 mg | 7% |
| Folate | 58 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 8 mg | 1% |
| Iron | 3.06 mg | 17% |
| Potassium | 628 mg | 13% |
| Magnesium | 234 mg | 56% |
| Phosphorus | 35 mg | 3% |
| Zinc | 4.28 mg | 39% |
| Copper | 1.04 mg | 116% |
| Manganese | 4.33 mg | 188% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 9.38 g | 47% |
| Monounsaturated fat | 22.9 g | - |
| Polyunsaturated fat | 25.7 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 5.9 g | - |
How it compares to other nut and seed products
| Per 100 g | Nuts (pine nuts, pinyon, dried) | Category average | Difference |
|---|---|---|---|
| Calories | 629 | 496 | +27% |
| Protein | 11.6 g | 15.3 g | -24% |
| Total carbohydrate | 19.3 g | 28.8 g | -33% |
| Total fat | 61 g | 39 g | +56% |
| Dietary fiber | 10.7 g | 8.53 g | +25% |
| Sodium | 72 mg | 159 mg | -55% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170592. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.