Calories in pine nuts
673 calories per 100g (100g)
Raw pine nuts pack 673 calories per 100g, making them one of the more calorie-dense foods in the nut and seed category. A typical 1-ounce (28g) handful delivers about 188 calories, largely from their high healthy fat content of 61.3g per 100g. Despite the calorie count, they also provide 15.7g of protein and 3.94g of fiber per 100g, making them a nutritious addition in measured amounts.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 tsp (sprinkled on salad) | 3g | 20 |
| 1 tbsp | 9g | 61 |
| Small handful (1 oz) | 28g | 188 |
| 1/4 cup | 34g | 229 |
| 1/3 cup | 45g | 303 |
| 1/2 cup | 68g | 457 |
| 100g (USDA reference serving) | 100g | 673 |
Protein
15.7g
9% of calories
Carbs
18.6g
11% of calories
Fat
61.3g
82% of calories
How does this compare?
Raw pine nuts are among the highest-calorie nuts, sitting above almonds (~579 cal/100g) and cashews (~553 cal/100g), primarily due to their exceptionally high fat content. Within the nut and seed category, only macadamia nuts (~718 cal/100g) and pecans (~691 cal/100g) consistently outpace them in calorie density.
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- 1.
Measure by the tablespoon rather than by the handful — a single tablespoon is only ~61 calories and still delivers great flavor to salads, pasta, and grain bowls.
- 2.
Toast pine nuts before using them — the enhanced flavor means you can use a smaller amount and still get a satisfying taste impact.
- 3.
Use pine nuts as a garnish or finishing ingredient rather than a main component to keep portions naturally small.
- 4.
Pre-portion pine nuts into small containers or snack bags (aim for 1 oz / 28g servings) to avoid mindless over-snacking directly from the bag.
- 5.
Pair a small serving of pine nuts with lower-calorie foods like leafy greens or roasted vegetables to add satiety and healthy fats without dramatically increasing the meal's total calories.
Common Questions About Calories in pine nuts
How many calories are in a handful of pine nuts?
A small handful of raw pine nuts (about 1 oz or 28g) contains approximately 188 calories, with 4.4g of protein, 5.2g of carbs, and 17.2g of fat.
Are pine nuts high in calories compared to other nuts?
Yes, raw pine nuts at 673 calories per 100g are calorie-dense even by nut standards. They are higher in calories than almonds, walnuts, and cashews, though slightly lower than macadamia nuts and pecans.
How many calories are in 1 tablespoon of pine nuts?
One tablespoon of raw pine nuts (approximately 9g) contains about 61 calories, along with roughly 1.4g of protein and 5.5g of fat.
Can pine nuts help with weight management despite being high in calories?
Pine nuts are calorie-dense, so portion control matters. However, their combination of protein, fiber, and healthy fats can promote satiety, which may help curb overall appetite when eaten in small, measured servings.