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Pine nuts

Pine nuts
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Pine nuts are the edible seeds of pines (family Pinaceae, genus Pinus). About 20 species of pine produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of great value as a human food.

Pine nuts have been traditionally eaten for a very long time. They are frequently added to meat, fish, salads and vegetable dishes or baked into bread. In Italian they are called pinoli and are an essential component of Italian pesto sauce.

Pine nuts contains 10–34% protein. They are also a source of dietary fiber. When first extracted from the pine cone, they are covered with a hard shell, thin in some species, thick in others. The nutrition is stored in the embryo in the centre. Although a nut in the culinary sense, in the botanical sense pine nuts are seeds; being a gymnosperm, they lack a carpel outside.

Pine nuts are rich in Vitamins A and lutein, both of which are known to support sharper vision. They contain heart-friendly monounsaturated fat. Pine nuts build stronger bones, thanks to their Vitamin D content. They boost immunity, because they’re rich in Vitamin C. Pine nuts contain pinoleic acid, which makes you feel fuller faster, and thus aids in weight loss. They are a good source of iron, which is good news for the circulatory and nervous system. The little nut fights free radicals, thus giving Father Time a run for his money. The protein and magnesium in pine nuts makes them an excellent source of energy, so whenever you’re feeling tired, pop a few and feel like new.

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Nutrition Data for Nuts, pine nuts, dried (12147)

NutrientNutrient value per 100 gm1 cup1 oz (167 kernels)10 nuts
Water2.28 g3.078 g0.64638 g0.03876 g
Energy673 kcal908.55 kcal190.7955 kcal11.441 kcal
Protein13.69 g18.4815 g3.881115 g0.23273 g
Total lipid (fat)68.37 g92.2995 g19.382895 g1.16229 g
Carbohydrate, by difference13.08 g17.658 g3.70818 g0.22236 g
Fiber, total dietary3.7 g4.995 g1.04895 g0.0629 g
Sugars, total3.59 g4.8465 g1.017765 g0.06103 g
NutrientNutrient value per 100 gm1 cup1 oz (167 kernels)10 nuts
Calcium, Ca16 mg21.6 mg4.536 mg0.272 mg
Iron, Fe5.53 mg7.4655 mg1.567755 mg0.09401 mg
Magnesium, Mg251 mg338.85 mg71.1585 mg4.267 mg
Phosphorus, P575 mg776.25 mg163.0125 mg9.775 mg
Potassium, K597 mg805.95 mg169.2495 mg10.149 mg
Sodium, Na2 mg2.7 mg0.567 mg0.034 mg
Zinc, Zn6.45 mg8.7075 mg1.828575 mg0.10965 mg
NutrientNutrient value per 100 gm1 cup1 oz (167 kernels)10 nuts
Vitamin C, total ascorbic acid0.8 mg1.08 mg0.2268 mg0.0136 mg
Thiamin0.364 mg0.4914 mg0.103194 mg0.006188 mg
Riboflavin0.227 mg0.30645 mg0.0643545 mg0.003859 mg
Niacin4.387 mg5.92245 mg1.2437145 mg0.074579 mg
Vitamin B-60.094 mg0.1269 mg0.026649 mg0.001598 mg
Folate, DFE34 µg45.9 µg9.639 µg0.578 µg
Vitamin B-120 µg0 µg0 µg0 µg
Vitamin A, RAE1 µg1.35 µg0.2835 µg0.017 µg
Vitamin A, IU29 IU39.15 IU8.2215 IU0.493 IU
Vitamin E (alpha-tocopherol)9.33 mg12.5955 mg2.645055 mg0.15861 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU0 IU
Vitamin K (phylloquinone)53.9 µg72.765 µg15.28065 µg0.9163 µg
NutrientNutrient value per 100 gm1 cup1 oz (167 kernels)10 nuts
Fatty acids, total saturated4.899 g6.61365 g1.3888665 g0.083283 g
Fatty acids, total monounsaturated18.764 g25.3314 g5.319594 g0.318988 g
Fatty acids, total polyunsaturated34.071 g45.99585 g9.6591285 g0.579207 g
Cholesterol0 mg0 mg0 mg0 mg
NutrientNutrient value per 100 gm1 cup1 oz (167 kernels)10 nuts
Caffeine0 mg0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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