Pinon Nuts (roasted (navajo)) nutrition facts

Pinus spp.

100 grams of pinon nuts, roasted (navajo) contain 541 calories, 7.4 g of protein, 51 g of carbohydrates and 34 g of fat. It is an excellent source of dietary fiber (155% DV), manganese (76% DV), vitamin E (75% DV) and copper (73% DV). Most of its calories (57%) come from fat. It is high in fiber.

Nutrition Facts
Calories541
% Daily Value*
Total fat 34.1 g44%
Saturated fat 3.21 g16%
Sodium 310 mg13%
Total carbohydrate 51.1 g19%
Dietary fiber 43.4 g155%
Protein 7.41 g15%
Calcium 18 mg1%
Iron 3.53 mg20%
Potassium 458 mg10%

* 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

Protein 5%Carbs 38%Fat 57%
541calories
7.41 gprotein
51.1 gcarbs
34.1 gfat

Values shown for 100 g.

Rich in

  • Dietary fiber155%
  • Manganese76%
  • Vitamin E75%
  • Copper73%
  • Magnesium36%
  • Phosphorus28%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin C0 mg0%
Vitamin E11.3 mg75%
Thiamin (B1)0.21 mg18%
Riboflavin (B2)0.22 mg17%
Niacin (B3)1.63 mg10%
Pantothenic acid (B5)0.79 mg16%
Vitamin B60.12 mg7%

Minerals

NutrientAmount% DV
Calcium18 mg1%
Iron3.53 mg20%
Potassium458 mg10%
Magnesium152 mg36%
Phosphorus345 mg28%
Zinc2.89 mg26%
Copper0.65 mg73%
Manganese1.74 mg76%

Fats

NutrientAmount% DV
Saturated fat3.21 g16%
Monounsaturated fat15.6 g-
Polyunsaturated fat14.4 g-

Other

NutrientAmount% DV
Water5 g-

How it compares to other american indian/alaska native foods

Per 100 gPinon Nuts (roasted (navajo))Category averageDifference
Calories541209+159%
Protein7.41 g16 g-54%
Total carbohydrate51.1 g11.3 g+354%
Total fat34.1 g11.1 g+207%
Dietary fiber43.4 g4.17 g+941%
Sodium310 mg160 mg+93%

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Source: USDA FoodData Central, SR Legacy, FDC ID 169821. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.